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Tennis Nutrition and Workout Guide

This document outlines a nutrition plan for a 22-year-old individual aiming for muscle gain and strength through tennis and gym workouts. The plan includes a daily caloric intake of 2800 to 3000 kcal with specific macronutrient targets, along with a sample meal plan and tips for healthy eating. It also suggests basic supplements to support the nutrition goals.

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matinhabibi2002
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125 views3 pages

Tennis Nutrition and Workout Guide

This document outlines a nutrition plan for a 22-year-old individual aiming for muscle gain and strength through tennis and gym workouts. The plan includes a daily caloric intake of 2800 to 3000 kcal with specific macronutrient targets, along with a sample meal plan and tips for healthy eating. It also suggests basic supplements to support the nutrition goals.

Uploaded by

matinhabibi2002
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Nutrition Plan for Tennis and Gym

Body Overview:

- Age: 22

- Height: 186 cm

- Weight: 80 kg

- Activity: Tennis + Gym (2x/week)

- Goal: Muscle gain, strength, body shaping

Calories:

- 2800 to 3000 kcal/day

Macronutrients:

- Protein: 160-180g/day

- Carbs: 350-400g/day

- Fats: 70-80g/day

Sample Daily Meal Plan:

Breakfast:

- 3 whole eggs

- 60g oats with low-fat milk

- 1 tbsp peanut butter

- 1 banana

Morning Snack:
- 150g Greek yogurt

- 20g almonds or walnuts

- 1 apple

Lunch:

- 150g brown rice or quinoa

- 200g chicken breast or turkey

- Salad with olive oil + vegetables

Pre-Workout Snack:

- 1 banana

- 1 scoop whey protein

Post-Workout:

- 1 scoop whey protein

- 1 tbsp honey or banana

Dinner:

- 200g lean red meat (beef)

- 100g sweet potato

- Steamed vegetables (broccoli, spinach, bell pepper)

Before Bed:

- 150g cottage cheese or Greek yogurt

- A few almonds
Tips:

- Drink at least 3L water daily

- Avoid sugar, sodas, processed foods

- Eat colorful fruits and vegetables

Supplements (basic list):

- Whey Protein (post workout)

- Creatine monohydrate (5g daily)

- Omega-3

- Multivitamin

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