Eat Food When You Can, Supplement When You Must

When it comes to food and nutrition, there is no right or wrong. You have eaten thousands of meals whilst living on this planet, and you’re still here right?! The same goes with sports nutrition, you have survived this long so why should you listen to me?!

I’m not a sports nutritionist that is going to overhaul your diet, tell you exactly what to eat and when to eat it. I am here to help you understand what you currently eat, whether your tennis performance is optimal with that diet, and if not, how we can tweak your diet so that it fits in line with the current scientific research for tennis players.

A8AB3C3C-4353-48E8-A4BD-6B681043DA7BToday let’s talk about supplements. Supplements are called supplements, because they are a SUPPLEMENT to your diet. Most of you will be able to get all the nutrition you need to fuel your body and tennis performance through a good diet, good hydration and enough sleep.

With that being said, there are certain circumstances when supplements may be useful, and I will list them below and the reasons why (if there are any supplements not on this list, it would be wise to consider whether you’re wasting your money) …

Multivitamins – A multivitamin will not necessarily directly enhance tennis performance, but vitamins and minerals are essential nutrients for overall health, growth repair and vitality. If you are partaking in a heavy training schedule, or simply lack fruit and vegetables in your diet, supplementing with a mutlivitamin is advised.

Protein powder – Protein is essential for growth and repair of muscles, which is essential for optimal tennis performance. For tennis players who require relatively high protein intakes and travel a lot, or struggle to eat enough protein, supplementing with a protein powder would be beneficial.

Sports Drinks – Staying optimally hydrated with a good balance of electrolytes (salts) is essential for health, tennis performance and recovery. If a tennis player doesn’t enjoy the taste of water during or after exercise, this is when a sports drink would be useful to ensure optimal performance and recovery.

Caffeine – Caffeine essentially blocks receptors in the brain telling you you’re tired. Caffeine will allow you to perform at a higher intensity for a longer period of time, therefore maximising performance (as long as it is consumed in the right amount at the right time, personal to you).

There are a few other supplements that have been well researched to have beneficial effects on sports performance, but for the purpose of this blog (unless you are an elite athlete), these are the only supplements you will need for overall health and tennis performance. If you have any questions, or more importantly are taking any other supplements not on this list, please don’t hesitate to get in touch!

Yours in Health,


Former Totally Tennis performance player and now coach Steph Catlin has founded Food Is Life, a sports nutrition consultancy business based in Basingstoke. If you would like to learn more about how to achieve your personal nutrition goals and for specific personal advice please contact Steph directly via via her website or visit her social media channels FacebookTwitter and Instagram

Read more nutrition advice in previous posts  Is Nutrition The Missing Puzzle Piece to Your Ultimate Tennis Performance?Do You Suffer With Performance Dips During a Tennis MatchProtein Isn’t Just For Body Builders and Competition Nutrition – What, When and How Much?


Coaches Exhibition Re-Match and Adult Social Night

It’s time for the rematch! In last year’s Coaches Exhibition Match Ben Jubin and Jamie Jordan beat Head Coach James McIntosh and Fitness Coach Simon James in an on court battle so this year there’s even more to play for as the older coaches are looking for victory over the younger duo and current champions. This year’s match will take place on Friday 24th April at 6.30pm, so pencil the date in your diary and come down to support your favourite coach in the free event at the indoor centre! Be part of the action with the live one-set, winner takes all  battle of the court!


Last years competitors are ready to do battle again this year

Everything to play for and lots to lose, pride and reputation are on the line as this competitive foursome will be on top form again in a match that will see one pair crowned the winners! Will Jordan and Jubin retain their crown or will McIntosh/James pull it out the bag in 2015? The losers will never live it down, just ask McIntosh and James! Don’t forget to come and support your favourite coach!


2014 Champions Jordan and Jubin will defend their crown this year

The exhibition match will be followed at 8pm by the latest Adult Social event, a chance to impress everyone off court with your knowledge in a quiz night.


What: Exhibition Match followed by Quiz Night with food.

When: Friday 24th April

Where: Totally Tennis’ Indoor Centre/Clubhouse in the War Memorial Park

Time: 6.30pm Exhibition Match/8pm Quiz Night

Cost: Match ~ Free

Quiz Night ~ £12 per person with food or £5 without food