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Fast carbohydrates during match: gels vs bars
Fast carbohydrates are that fuel that comes into play when the match gets tough. You know, when your legs feel heavy, your arm isn't sharp and every return falls short. In those moments, either you feed your body energy or the match slips away.
Many tennis players use gels or bars, but it's not always clear which to use or when. Are they the same? Do they work equally well? Do you have to choose or can you combine them?
From M1 Tennis, your specialized tennis equipment store, we tell you what you need to know to stay sharp when the match gets serious.
Glycemic absorption: timing and dosage
Okay, it sounds complicated, but "glycemic absorption" is simpler than it seems: it's about how much energy you can get into your bloodstream and how fast. And yes, it matters. Because if you take something that takes 40 minutes to work… you're already too late.
Your body can assimilate about 60–90 grams of carbohydrates per hour if you get the mixture right. The combination of glucose and fructose (in a 2:1 ratio) works best. It's the way to get energy without your stomach complaining.
What to keep in mind to get absorption right:
- Avoid high fiber during effort: it slows digestion.
- Mix sources (glucose and fructose) improves absorption.
- Watch the quantity: more is not always better. Sometimes excess causes discomfort.
- Drink something with the gel or bar: without liquid, digestion becomes slower.
And watch out for protein bars. Some help after the match, but not all work while playing. If they have lots of fiber, nuts or protein, they can upset your stomach mid-third set. The best ones during play are light, easy to chew and, above all, quick to digest.
Gels: advantages on court
Energy gels are a lifesaver when you need energy and don't have time or feel like chewing. You can take them during a changeover, with almost no water, and in five minutes they start working.
The good thing about gel is that it gets straight to the point: you know how many grams of carbohydrate it has, you swallow it easily and it takes up no space in your bag. Some even come with caffeine to give you a mental boost if you're losing focus.
They work great in tough matches, in hot days or if you notice you're running out of gas. Typical situation: long rally, short break, gel at the ready. But don't wait until you're exhausted to take it. Do it before you hit the wall.
Energy bars: texture and chewing
Energy bars have something gels don't: the feeling of "having eaten something". When you've been hitting the ball for a while, chewing a bar can help you feel more stable, especially if you tire quickly.
The problem is that not all are suitable mid-match. Dense ones or those with lots of fat can become a lump in your stomach. Look for soft bars, with easy carbohydrates and easy to digest. If you need protein, save it for after.
In short: bars work well if you have time to chew, if the match has breaks or if the pace isn't too high. They're also a good idea just before starting if you haven't eaten much.
Nutritional protocol by match duration
Every match is different. You don't need the same thing in a 45-minute practice as in a three-set tournament in full sun. That's why it helps to have a basic guideline based on duration.
Here's a quick guide:
- Less than one hour: one dose of simple carbs before starting is usually enough. It can be a light bar or a soft gel. If you don't sweat much, no need to complicate things.
- Between 60 and 90 minutes: here it's worth having a gel during the first long break. If the pace is strong or it's hot, you can take another at the end of the second set.
- Over 90 minutes or several matches in a row: that's when combination comes in. A bar at the start gives you a base. Then, a gel every hour of play helps keep you going. If you sweat a lot, add a salt capsule to stay hydrated.
- After the match: here's when a bar with carbohydrates and some protein works well. A smoothie or meal also works if you have time. The important thing is to replenish what you lost in the next hour so you don't carry the fatigue forward.
This isn't a magic formula, but it helps you avoid improvising. Every body responds differently, so the ideal is to test these combinations in training and adjust what works best for you.
And if you need equipment or advice to plan your matches, at M1TENNIS we can help you. We know that a good serve starts long before the first point… and also what happens if you don't bring anything to eat in your bag.