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Nutrition for tennis

Fuel before play, drink during the match and recover afterward. Practical meal timing can make a difference late in a long session.

Published by TENNIS ONLINE

Before the match: fuel up

Three to four hours beforehand: eat a carbohydrate-focused meal, such as rice or noodles, with moderate protein; avoid very fatty or high-fiber foods if they upset your stomach.
One to two hours beforehand: choose easily digested carbohydrate such as a banana, toast, an energy bar or porridge.
In the last thirty minutes: avoid a large solid meal and drink modest amounts of water.

For early starts, have a carbohydrate-rich dinner the night before and a light breakfast soon after waking, such as banana and rice porridge or toast with honey.

During play: fluids and electrolytes

Drink regularly rather than waiting for strong thirst. A few sips at each changeover is a useful habit. Water often suffices for light sessions under an hour; longer or hot-weather sessions may call for carbohydrate and electrolytes.

A broad reference during long play is 400–800 ml per hour, adjusted to sweat rate and conditions. Avoid forcing excessive fluid. Fatigue, fluid loss and sodium loss can contribute to cramping; individual needs vary.

Small carbohydrate snacks, half a banana or an energy gel between sets can help during prolonged play. Alcohol the night before can undermine hydration.

After play: recovery nutrition

A meal or snack with carbohydrate and protein within one to two hours supports replenishment and muscle recovery. A practical carbohydrate-to-protein reference is around 3:1–4:1 as a practical reference.

Try chocolate milk, banana with Greek yogurt, a rice ball with chicken, or soy milk with an energy bar. Replace fluid losses gradually; a starting reference is roughly 1.2–1.5 times the weight lost as fluid.

On tournament days, use small, frequent snacks and drinks between matches rather than one heavy meal immediately before the next start.

Everyday eating

Include a palm-sized serving of lean meat, fish, eggs or beans at meals.
Adjust carbohydrate portions to training load: more on demanding court days and less on rest days.
Eat vegetables and fruit for micronutrients and varied nutrition.
Drink regularly even on rest days; 1.5–2 liters is a starting reference, with individual needs varying.

Food comes first. Whey protein can fill a dietary protein gap; electrolyte powder may be useful for heavy sweaters in heat. Avoid unfamiliar high-dose caffeine immediately before competing.

This is general information. Seek individual advice if you have a medical condition or special dietary needs.