Serving Up Success: The Role of Nutrition in Tennis Performance

Nutrition plays a crucial role in the performance and success of tennis players. The physical demands of tennis, which includes sprinting, quick lateral movements, and sustained endurance, require a well-balanced and strategic approach to nutrition.

You can use our Nutrition Calculator to help plan your nutrition for a match.

Here are key aspects highlighting the role of nutrition in tennis:

Overall Energy Requirements:

Tennis is a physically demanding sport that requires a significant amount of energy. Adequate calorie intake, primarily from carbohydrates, is crucial to meet the energy demands of both practice sessions and matches.

Proper timing of meals and snacks is crucial in tennis. Pre-match meals should be at least 2 hours before the start of training or a match, and include a balance of carbohydrates, proteins, and a small amount of healthy fats to provide sustained energy. In the final minutes before and during matches, easily digestible carbohydrates, such as energy bars, can help maintain energy levels. Following a match/training, you should aim to consume a high protein meal within 2-3 hours. 

Carbohydrates for Endurance

Carbohydrates are the primary fuel for high-intensity, intermittent activities like tennis. They provide the necessary energy to sustain performance, especially during long matches or multiple sets. Prior to a match, you should consume complex carbohydrates like whole grains, fruits, and vegetables. Closer to a match and during any breaks, you should try to consume more easily digestible carbohydrates (energy gels, energy chews or energy bars) to promote quick absorption and prevent digestive discomfort.

Hydration for Performance

Staying well-hydrated is essential for tennis players to maintain optimal performance, because dehydration can lead to fatigue, decreased concentration, and increased risk of injuries. Tennis players should consume at least 2.5 litres a day of an electrolyte based drink, and increase fluids before, during, and after matches to stay adequately hydrated.

Electrolyte Balance

Sweating during tennis leads to the loss of electrolytes such as sodium and potassium. Replenishing these electrolytes through proper nutrition or sports hydration drinks is important to prevent cramping and maintain muscle and cognitive function. EFN H500 provides 500 mg sodium and 100 mg potassium per 500 ml of water - ideal for rapid re-hydration.

Protein for Muscle Repair

Tennis involves repeated explosive movements, which can lead to muscle damage. Protein is essential for muscle repair, growth and recovery, so you should ideally include a high quantity of foods like chicken, fish, beans, and dairy, in your diet following matches and training.

Opportunities for Nutritional Supplements

Some tennis players may choose to use caffeine strategically to enhance alertness and focus. Other supplements such as Omega-3 Fish Oil (for brain, eye and heart health) and creatine monohydrate SiS Creatine (for muscle recovery and growth) can also be very beneficial for tennis players. However, it's essential to consult experts and experiment with all supplement intake during training before incorporating it into match-day nutrition.

Tennis players can use sports nutrition products before, during, and after workouts and matches.

Here is a sample fueling plan for a tennis player:

• Before a workout or match: Consume an energy gel or sports drink 30-60 minutes before the start of activity to boost energy levels and maintain blood sugar levels.
• During a workout or match: Consume an energy gel or sports drink every 20-30 minutes to replenish energy stores and electrolytes.
• After a workout or match: Consume a recovery drink or meal within 30 minutes of finishing activity to help the body recover.