Tennis demands a unique combination of explosive power, sustained endurance, and sharp mental focus. A match can last anywhere from 45 minutes to several hours, with unpredictable breaks between games and sets. Your pre-match nutrition needs to fuel all of this.
Unlike steady-state endurance sports, tennis involves repeated high-intensity bursts - sprinting, changing direction, powerful serves and groundstrokes - interspersed with recovery periods. Research identifies tennis as an intermittent sport characterised by prolonged durations of repeated high-intensity bouts, demanding high levels of fitness across speed, agility, power, and cardiovascular endurance. This pattern means you rely heavily on both your anaerobic and aerobic energy systems, requiring well-stocked glycogen stores and sustained blood glucose levels. Sports nutrition guidelines recommend tennis players follow a habitually high carbohydrate diet of 6-10g/kg bodyweight daily to ensure adequate glycogen stores.
Match Duration Considerations
Social/Club Tennis (1-2 Hours)
A normal pre-match meal is usually sufficient. Focus on easily digestible carbs and moderate protein. Bring a snack and water for changeovers if playing multiple sets.
Competitive Matches (2-3+ Hours)
More substantial pre-match nutrition needed. Consider carb loading the night before for tournaments. Plan on-court nutrition for long matches - bananas, dates, and natural energy gels.
Tournament Days (Multiple Matches)
May need to play several matches with limited breaks. Pre-tournament nutrition becomes critical. Recovery nutrition between matches matters as much as pre-match eating.
Pre-Match Timing Strategy
Pasta, rice, or potatoes with lean protein. Maximise glycogen stores for tomorrow's potential marathon match.
Substantial meal with carbohydrates, moderate protein, low fat. Allows full digestion before play.
Small carb-based snack if you ate earlier. Banana, natural energy bar, or toast with jam.
Light carbs only if needed - half banana or few sweets. Focus on hydration.
Pre-Match Meals
3-4 Hours Before
Pasta with Tomato Sauce
The classic pre-match carb load. Keep sauce simple - tomato-based rather than creamy. Add chicken for protein.
Chicken & Rice
Lean protein with easily digestible carbs. Add vegetables for micronutrients. Avoid heavy sauces.
Toast with Scrambled Eggs
Good breakfast option for midday matches. Carbs from toast, protein from eggs, easy to digest.
Porridge with Banana
Sustained energy from oats, quick energy from banana. Classic morning pre-match meal.
60-90 Minutes Before
Banana
The tennis player's staple. Quick carbs, potassium for muscle function, easy to digest.
Toast with Jam
Simple carbs that digest quickly. Low fibre white bread is ideal close to play.
Natural Energy Bar
Convenient, predictable nutrition. Choose carb-focused bars, not protein-heavy ones.
Rice Cakes with Honey
Very light, fast-digesting. Good if you struggle to eat before matches.
On-Court Nutrition
Tennis allows you to eat during changeovers - a unique advantage among sports. For matches over 90 minutes:
- Bananas: The go-to on-court snack. Quick energy, potassium, easy to eat in 90 seconds
- Natural energy gel or honey: Fast carbs without chewing. Choose honey, date or fruit-based gels
- Sports drinks: Carbs and electrolytes together. Sip between games
- Dates or dried fruit: Natural sugar, portable, no packaging to deal with
- Energy chews: Convenient, consistent carbs. Popular with professional players
Research published in the Journal of the International Society of Sports Nutrition recommends 30-60g carbohydrates per hour when match play exceeds 2 hours. Even for matches over 90 minutes, carbohydrate supplementation appears beneficial to avoid significant decrement in tennis match performance.
Hydration
Tennis causes significant fluid loss, especially in warm weather or on hard courts. Dehydration as low as 2% body weight impairs reaction time, power output, and decision-making - all critical in tennis.
- Start hydrating the day before - don't catch up on match day
- 500ml in the 2-3 hours before the match
- 150-250ml every changeover during play
- Include electrolytes for matches over an hour, especially in heat
- Urine should be pale yellow - clear or dark means adjust intake
Caffeine for Tennis
Many tennis players use caffeine for performance benefits:
- Improves reaction time and alertness - important for returning serve
- Reduces perceived exertion - matches feel less tiring
- Enhances power output - useful for serving and big shots
Take 3-6mg per kg bodyweight 30-60 minutes before play. For a 70kg player, that's roughly 200-400mg (2-4 cups of coffee). Be cautious with timing for evening matches to avoid sleep disruption.
What to Avoid Before Tennis
- Heavy, fatty meals: Slow digestion means discomfort during explosive movements
- High-fibre foods: Can cause GI distress during intense play
- Unfamiliar foods: Match day is not for experiments
- Large meals too close: Nothing substantial within 2 hours of play
- Excessive protein: Slows digestion and isn't your primary energy source
- Alcohol the night before: Impairs glycogen storage and causes dehydration
- Too much caffeine: Can cause jitters and impair fine motor control
Tournament Considerations
When playing multiple matches in a day or across a tournament weekend:
- Recovery nutrition between matches: Carbs and protein within 30 minutes of finishing
- Next match timing: If you have 2+ hours, eat a light meal. Under 2 hours, stick to snacks
- Consistent eating schedule: Don't skip meals even if nerves affect appetite
- Portable foods: Pack your own - don't rely on venue options
- Hydration tracking: Easy to forget when rushing between matches
Mental Focus and Blood Sugar
Tennis requires intense concentration. Low blood sugar impairs decision-making, reaction time, and emotional regulation (hello, racquet throws). Stable blood sugar helps you stay mentally sharp:
- Avoid blood sugar spikes and crashes from simple sugars only
- Combine some protein or fat with carbs in pre-match meals
- Regular small feedings during long matches maintain steady levels
- If you feel mental fog or irritability, eat something - it's often blood sugar
Your Pre-Tennis Nutrition Summary
Main meal: 3-4 hours before - carb-focused with moderate protein (pasta, rice, porridge). Top-up: 60-90 minutes before - banana, toast, or natural energy bar. Hydration: Start the day before, 500ml in final hours, 150-250ml per changeover. On-court: For 90+ minute matches, bring bananas, gels, or sports drinks (30-60g carbs/hour). Mental edge: Stable blood sugar supports concentration. Key rule: Nothing heavy within 2 hours of play.
After your match, recovery nutrition helps you bounce back - essential for tournament play. Read our guide on what to eat after tennis for post-match recommendations.
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