Match point. Whether you won or lost, your body has been through significant stress. Tennis involves hundreds of explosive movements - sprints, pivots, serves, volleys - all while maintaining mental focus. Now it's time to recover.
Post-tennis nutrition serves multiple purposes: restore depleted glycogen, provide amino acids for muscle repair, replace fluids and electrolytes lost through sweat, and prepare your body for the next session or match. Get this right and you'll recover faster, perform better, and reduce injury risk.
Recovery Needs by Match Duration
Short Match/Practice (Under 1 Hour)
Minimal glycogen depletion. A normal balanced meal within a couple of hours is sufficient. Focus on rehydration if it was hot.
Standard Match (1-2 Hours)
Moderate glycogen depletion and muscle stress. Post-match nutrition becomes important - prioritise protein and carbs within 2 hours.
Long Match (2+ Hours)
Significant glycogen depletion, considerable muscle damage, potential immune suppression. Aggressive recovery nutrition for 24-48 hours. Essential if you have another match soon.
Post-Match Recovery Timeline
Start rehydrating immediately. If you have another match today, begin with easily digestible carbs and protein - Greek yoghurt, clean protein shake, organic chocolate milk, or banana with yoghurt.
Proper meal with 20-40g protein and carbohydrates. This is when glycogen resynthesis is most efficient.
Keep eating balanced meals. For long matches, glycogen replenishment takes 24-48 hours of good nutrition.
DOMS (delayed-onset muscle soreness) may peak the day after. Maintain protein intake and don't under-eat - recovery requires calories.
Immediate Post-Match
When you come off court, especially after a tough match, quick options help start recovery:
Chocolate Milk
Research-backed recovery drink. Good carb-to-protein ratio, helps rehydration, usually available at venues.
Greek Yoghurt or Clean Protein Shake
Fast protein absorption plus quick carbs. Keep Greek yoghurt or a clean protein shake in your bag for post-match.
Greek Yoghurt + Granola
Protein plus carbs, more substantial than a drink. Good when appetite is present.
Sandwich from Bag
If you packed lunch, eat it post-match. Real food works perfectly well for recovery.
Post-Match Meals
Your main post-match meal should include protein for muscle repair, carbohydrates to restore glycogen, and vegetables for vitamins and minerals lost through sweat.
Chicken & Pasta
Classic recovery meal. 30-40g protein from chicken, plenty of carbs from pasta. Add vegetables for micronutrients.
Fish & Chips
Post-match pub tradition. Protein from fish, carbs from chips. Sometimes simple enjoyment is part of recovery.
Salmon with Rice
High-quality protein plus omega-3s for inflammation. Rice provides efficient glycogen replenishment.
Stir Fry with Noodles
Quick to prepare or order. Protein, vegetables, and carbs in one dish.
Tournament Recovery
When you have another match later today or tomorrow, recovery nutrition becomes critical:
Another Match in 2-4 Hours
Prioritise quick-digesting foods. Greek yoghurt or clean protein shake plus banana immediately, then a light carb-focused snack 60-90 minutes before next match. Avoid heavy meals - you need to be ready to play again, not digesting.
Another Match Tomorrow
Full recovery nutrition applies. Proper post-match meal within 2 hours, carb-rich dinner to maximise glycogen, adequate sleep, and a good pre-match breakfast. Treat it like match preparation starts immediately after this match ends.
Match in 2+ Days
Normal recovery approach. Good nutrition helps but timing is less critical. Focus on overall diet quality rather than specific timing.
Hydration Recovery
Tennis, especially in warm weather, causes significant fluid loss. You need to replace this before your next session:
- Weigh yourself: If possible, before and after match. Each kg lost = roughly 1 litre to replace
- Replace 125-150%: Drink more than you lost to account for ongoing losses
- Include electrolytes: Sports drinks, electrolyte tablets, or salty food
- Don't gulp: Steady sipping is more effective than drinking large amounts at once
- Monitor urine: Should be pale yellow within a few hours of finishing
After long, hot matches, you may need 2-3 litres over the following hours. Don't rely on thirst alone - it's an imperfect indicator of hydration status.
The Tennis Elbow Factor
Tennis places significant stress on arms, shoulders, and especially the elbow. While nutrition can't prevent tennis elbow, it can support tissue repair:
- Protein: Adequate intake supports tendon repair (1.6-2g per kg daily for active players)
- Omega-3s: May help manage inflammation (fatty fish, walnuts, flax)
- Vitamin C: Collagen synthesis for tendons (citrus, berries, peppers)
- Collagen: Some evidence for direct collagen supplementation (or bone broth)
Post-Match Mistakes
Common recovery errors tennis players make:
- Skipping food after losing: Your body needs recovery regardless of the result
- Only drinking water: After sweaty matches, you need electrolytes too
- Delaying eating: The sooner you start recovery, the faster you recover
- Excessive alcohol: Impairs glycogen storage and recovery - especially before another match
- Under-eating on rest days: Recovery continues when you're not playing
Recovery Beyond Nutrition
Complete tennis recovery involves more than food:
- Sleep: 7-9 hours for tissue repair and mental recovery
- Active recovery: Light movement, stretching, or swimming on rest days
- Cold therapy: Ice bath or cold shower may help reduce inflammation
- Mental recovery: Tennis is mentally taxing - rest your mind too
Your Post-Tennis Nutrition Summary
Immediately: Start rehydrating, quick snack if next meal is delayed. Within 2 hours: Balanced meal with 20-40g protein and carbohydrates. Hydration: Replace 125-150% of fluid lost, include electrolytes. Tournament play: Recover immediately - your next match preparation starts now. Don't skip: Recovery nutrition matters regardless of match result. Next 24-48 hours: Continue good nutrition for full glycogen and muscle recovery.
Preparing for your next match? Read our guide on what to eat before tennis for pre-match nutrition.
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