Tennis Nutrition Basics: What to Eat Before, During, and After Play
Tennis Nutrition Basics
Proper nutrition plays a crucial role in tennis performance. Whether you’re preparing for a match, competing in long rallies, or recovering after play, what you eat and drink affects energy levels, muscle recovery and overall endurance. Here’s a guide to essential tennis nutrition at every stage of play. ([tennis.com](https://www.tennis.com/press-releases/amateur/tennis-nutrition-tips-for-improved-performance/))
Before You Play: Fueling for Performance
Your pre-match meal should provide sustained energy. Complex carbohydrates like whole grains, brown rice, oatmeal or sweet potatoes are ideal because they release energy steadily. Pair carbs with lean protein such as chicken, turkey or tofu to support muscle function. Eating 2–3 hours before a session helps ensure digestion won’t interfere with performance. ([healthline.com](https://www.healthline.com/nutrition/tennis-nutrition#before-match))
Pre-Match Snack
If your match starts sooner or you need a quick top-up, a snack 30–60 minutes before play can boost energy without causing stomach upset. Good options include bananas, energy bars, fruit smoothies or whole-grain toast with honey. ([verywellfit.com](https://www.verywellfit.com/tennis-nutrition-guide-4178144))
During Play: Staying Hydrated and Energised
Hydration during tennis is essential, especially in hot conditions. Start drinking water well before stepping on court and continue sipping during matches. For sessions longer than an hour, electrolyte drinks help replace sodium and potassium lost through sweat. Small carbohydrate sources like sports drinks, gels or dried fruit can help maintain blood sugar levels during long rallies. ([healthline.com](https://www.healthline.com/nutrition/tennis-nutrition#during-match))
After Play: Recovery Nutrition
Post-match recovery focuses on replenishing muscle glycogen and supporting repair. A mix of carbohydrates and protein within 30–60 minutes after play is ideal. Options include yogurt with fruit, lean turkey sandwiches, protein smoothies, or chocolate milk with a piece of fruit. This combination helps restore energy and repair muscle fibers. ([verywellfit.com](https://www.verywellfit.com/tennis-nutrition-guide-4178144))
Balancing Macronutrients
Tennis players require the right balance of carbohydrates, proteins and healthy fats. Carbs should make up the bulk of your energy intake, proteins support muscle recovery, and healthy fats (like nuts, seeds and avocados) help for overall health and inflammation reduction. ([tennis.com](https://www.tennis.com/press-releases/amateur/tennis-nutrition-tips-for-improved-performance/))
Common Nutrition Mistakes
- Skipping meals before a big match
- Overloading on simple sugars that lead to spikes and crashes
- Ignoring hydration, especially during hot weather
- Waiting too long to refuel after play
Conclusion
Smart nutrition is an often-overlooked edge in tennis. By eating balanced meals before matches, staying hydrated and energised during play, and refuelling properly after, players can improve performance, reduce fatigue and enhance recovery. Experiment with different foods during training to find what works best for your body and game. ([verywellfit.com](https://www.verywellfit.com/tennis-nutrition-guide-4178144))