Eat to Win: Fuel up fast on changeovers  

Having a well-balanced and nutritious diet all around is absolutely essential for any tennis player. Just think of your body as a vehicle, if you want to get the best out of the car you have to fuel it with the proper gas and maintenance, right? So while training and practicing certainly contributes to success, what you put into your body is just as important.

Before going over a few delicious and smart options to keep in your bag for a changeover snack, it's important to understand the three nutrients that make up the food we eat: carbohydrates, protein and fat. Each provide energy, but they work in completely different ways. Fat helps to absorb vitamins and provides some stored energy and it's important to consume a certain amount per day. Protein is great for building and repairing muscle tissue, which makes it perfect for post-match recovery.

But during a match it's paramount to get energy fast without it coming to an abrupt crash. This is where carbohydrates come to the rescue. When we take in carbs it produces glucose which is the body's main source of energy. It's easiest to think of carbs as the fuel we need fuel to keep chasing after balls without any interruptions.

The items below offer up the winning recipe for your next match. And remember, you don't need to finish any of these items during one changeover. Fuel as needed.

1. Clif Bar - About 44 grams of carbohydrates

2. Bobo's Oat Bites 26 grams of carbohydrates (Vegan + Soy and Dairy Free)

3. Biena Chickpea Snacks - 20 grams of carbohydrates (Plant-Based, Gluten Free, Peanut Free)

4. Hydrate! Hydrate! Hydrate! (Offfield's sticks hydrate 2x faster than water alone with less sugar than other sports drinks.)

5. FitJoy Pretzels - about 25 grams of carbohydrates