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Diet for fitness

I am a tennis player and I am facing these adverse conditions on court, whenever I play in the evening I can play for like 2-3 hrs but when in play in morning in sun at that time after playing 1-1 1/2 hrs I get really tired, so any suggestions on what diet should I take that might help me outlasting my opponent
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Doctor Answers (4) on Diet for fitness

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Dr. Swapan Banerjee Kolkata | Dietitian/Nutritionist
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Hi welcome - This may have due to summer hot season. You have to add some more water with electrolytes. add more protein may be whay protein,some antioxidants by vegetables, fruits & foods enriche with zinc,B-12.B6, cal,Iron, even all macro elements ,some citrus fruits etc.Sprouts,pulses,can be helpful. Take rest & sleep 8 hours at night,no stress. Good qualilty protein is must.
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Ms. Rekha Sachdev Pohani Pune | Dietitian/Nutritionist
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Your weight is more which makes tired easily have proper diet before play which boost stamina and increase strength. I can surely help u with this
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Ms. Rashmi Sharma Faridabad | Dietitian/Nutritionist
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This must be psychological too. Well in diet high protein or balanced calories foods will be helpful. Roasted peanuts salads, sprouted daal with boiled potato chaat, fruots twice in aday especially watermelon n musk melon. Dnt eat chapatis or parantha in breakfast, Use flakes or oats in breakfast with milk. Lunch _take normal diet like sprouted salad , veg n chapatis. Dinner_ soup ( veg)with3 chapatis, veg, salad.
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Dr. Sakina Patrawala Mumbai | Dietitian/Nutritionist
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Hello, Thank you for your query. In the morning,you expend increased calories due to high metabolic rate. Hence,you feel tired very soon. Ensure you have a high caloric fruit and some protein intake before your match. Carry glucon -d or Nimbu pani with salt n sugar. Take small sips before and in between the match. This will help you keep energised throughout the match.
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