Tennis is a sport characterized by intermittent high-intensity efforts, requiring repeated sprints, powerful swings, and sudden stops over a duration that can range from one hour to several hours. This stop-and-go nature means the body relies on both anaerobic and aerobic energy systems, rapidly depleting muscle glycogen stores. Coupled with exposure to heat and humidity, which accelerates fluid and electrolyte loss, proper nutritional preparation is fundamental to maintaining performance, focus, and coordination. Strategically fueling the body prevents premature fatigue and ensures the metabolic resources needed for sustained concentration and explosive movement.
Setting the Energy Foundation
Preparation for a tennis match should begin 24 to 36 hours in advance to maximize the body’s internal fuel reserves. The goal is to progressively increase muscle glycogen stores, the main energy source for high-intensity, prolonged activity. A diet emphasizing complex carbohydrates, such as whole-grain pasta, rice, sweet potatoes, and oats, helps to fully stock these reserves. This is important if a player is competing in a tournament with multiple matches over successive days, as glycogen replenishment can take 24 to 48 hours.
This extended pre-match phase supports muscle repair and recovery through a moderate intake of lean protein. To ensure optimal digestion and lightness on match day, avoid foods high in fat, excessive fiber, or spice. High-fat and high-fiber foods slow the digestive process, potentially causing gastrointestinal discomfort during play.
Macronutrient Focus for the Main Meal
The last substantial meal before a tennis match should be consumed approximately three to four hours prior to the scheduled start time to allow for adequate digestion. This timing ensures the stomach is relatively empty at the start of play, preventing sluggishness or nausea, while absorbed nutrients are available as energy. Athletes should aim for a meal rich in complex carbohydrates, moderate in lean protein, and very low in fat and fiber.
Complex carbohydrates like oatmeal, whole-grain bread, or rice should form the foundation, as they are broken down gradually. A moderate portion of lean protein, such as turkey, grilled chicken, or Greek yogurt, aids in satiety and prevents muscle breakdown without slowing digestion significantly. Fat and fiber must be kept to a minimum because they are the slowest macronutrients to digest, which can divert blood flow away from working muscles. Meal examples include a plain bagel with a thin layer of peanut butter, oatmeal topped with berries, or a turkey sandwich on white bread.
Quick Fuel Sources Just Before Play
In the 60 minutes leading up to the match, including the warm-up, the focus shifts to delivering rapid, easily accessible energy to top off circulating blood glucose. This final fueling window requires simple carbohydrates that are quickly digested and absorbed, preventing a dip in blood sugar right before high-intensity activity. Foods should be low in volume to avoid stomach upset and should contain little to no fat, protein, or fiber.
Appropriate quick fuel sources include small portions of fruit, such as a banana, or easily digestible commercial options like energy gels, sports chews, or sports drinks. A banana is particularly beneficial as it offers simple carbohydrates and potassium, which is helpful in preventing muscle cramps. Any product or snack intended for this immediate pre-match period should be tested during practice sessions, as individual tolerance to simple sugars can vary significantly.
Essential Hydration and Electrolytes
Fluid intake strategies must be implemented separately from solid food consumption, beginning long before the match to ensure the body is “pre-loaded” with fluids. Consistent sipping of water and other fluids throughout the 24 hours prior to play is recommended to avoid starting the match in a dehydrated state. In the final two to three hours before stepping onto the court, players should aim to consume a larger volume of fluid, typically 16 to 20 ounces, to optimize hydration.
Electrolytes, specifically sodium and potassium, are important due to the high sweat rates associated with tennis, especially in hot conditions. Sodium helps the body retain the fluid consumed, preventing the kidneys from rapidly increasing urine production. Consuming an electrolyte-containing sports drink or adding supplements to water helps replace these minerals lost through sweat, which is important for nerve and muscle function. Even a slight 1–2% reduction in body weight from fluid loss can impair coordination and endurance.