Nutrition for Tennis

Both your brain and your body rely on the food you put in your body. Anything short of what your body needs can hinder your performance and progress. Proper fueling allows you to practice, train, and compete at a maximum intensity and duration.

Training & Practice Nutrition

For tennis sessions focused on skill development, endurance, agility, and mental performance.

Benefits

  • Maximize energy and focus
  • Support recovery
  • Maintain hydration

Before (1-2 hrs prior)

  • Light, carb-focused meal/snack with some protein
  • Examples: oatmeal + banana + whey; turkey sandwich; rice + eggs

During

  • Sip water
  • Electrolytes if hot/sweaty
  • For training beyond 90 minutes, eat small carbs as needed (fruit, sports drink, dates)

After

  • Protein + carb combo within 30-60 minutes
  • Examples: chocolate milk, protein shake + granola bar, chicken + rice

Strength & Conditioning Nutrition

To sustain performance, muscle growth, and repair.

  • Eat a balanced meal 1-2 hours before lifting
  • Prioritize post-workout protein (20-40g) and complex carbs within 30-60 minutes after a workout. A ratio of 4:1 carbohydrates to protein will maximize protein synthesis.
  • Stay hydrated throughout the day

Recovery Boosters

  • Tart cherry juice (anti-inflammatory)
  • Omega-3s (salmon, walnuts)
  • Magnesium-rich foods (spinach, avocado)

Game Day Nutrition

For peak performance, fast reactions, mental focus, stamina, and recovery.

⚠️ Do not try new foods on game day.

Night Before

  • High-carb dinner (pasta, rice, potatoes + lean protein)
  • Hydrate well

Morning Of

  • Carbs + protein breakfast 2-3 hrs before match
  • Examples: bagel + peanut butter + banana; eggs + toast + fruit
  • Hydrate with water + electrolytes

60 Min Pre-Match

  • Light, quick-digesting carbs
  • Examples: banana, pretzels, applesauce, rice cakes

During Match

  • Small, fast-acting carbs every changeover or set
  • Examples: sports drink, gummies, fruit pouches
  • Keep sipping fluids (water + electrolytes)

Post-Match

  • Rehydrate immediately
  • Eat a balanced meal with protein and carbs within 1 hour
  • Examples: smoothie, chicken wrap, rice bowl

Keypoints

  • Preparation equals performance
  • Use training days to experiment with what works for your body
  • Do not try new foods on game day
  • Fuel early, not just right before play
  • Hydration is essential for performance

Assignment

  1. Track your meals before and after practice this week.
  2. Try one new recovery meal or snack post-training.
  3. Create a Game Day Nutrition Plan (night before, match, post-match).