What to Eat Before, During, and After a Tennis Match

In this article, we explain in simple terms how you should eat before, during, and after a tennis match. Proper nutrition, eating habits, and hydration help you maintain an optimal energy level, which improves your performance on the court.

Poor nutritional preparation for matches can lead to premature muscle fatigue, which in turn increases the risk of injury.

Tennis and Energy Expenditure
Good Nutrition
Eating and Hydration Before Matches
- Eating During the Match
- Hydration During the Match
Eating and Hydration After the Match – Recovery
Meal Timing Summarised
Hydration Summarised
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Tennis and Energy Expenditure

Tennis-related energy expenditure is influenced by several factors, such as:

level of play
format of play (singles, doubles, shortened formats)
the player’s size and age
climate (playing indoors or outdoors)

Energy expenditure occurs in the muscles, where large amounts of carbohydrates are used. These carbohydrates are stored as glycogen in the muscles. Carbohydrates are utilized both anaerobically and with oxygen, and both energy systems are used in tennis.

Good Nutrition

A general athlete’s plate model works well for tennis players. In this model, carbohydrate-rich foods such as pasta, rice, potatoes, and grain products make up more than one quarter of the plate. Protein-rich foods and healthy fats should be included according to general recommendations. Protein is especially important for athletes, so it is beneficial to include something containing protein in every meal.

Vegetables, fruits, and berries should be eaten in the recommended amounts for overall health. In general, the same basic principles of healthy nutrition apply to people who are very physically active as to everyone else, but the quantity may need to be increased so that energy use and intake remain balanced.

Eating and Hydration Before Matches

Before a match, it is good to have eaten well and adequately the day before and on match day. Meals should especially include enough carbohydrates so that energy stores are as full as possible before going onto the court. It is important to maintain fluid balance because dehydration can reduce performance. When hydrating, it is best to avoid excessive fluid loading.

The last meal before a match can be either large or light, depending on the schedule. If there is enough time before the match, for example, a few hours, a normal, balanced meal can be eaten. If a long time has passed since the previous meal, it is better to have an easily digestible snack closer to the start of the match, containing a moderate amount of protein and carbohydrates. For example, yogurt, a banana, or a sandwich can work well.

Eating During the Match

If the match is expected to last no more than two hours and you have eaten and hydrated well beforehand, water alone may be enough during play. Some players also benefit from a sports drink containing carbohydrates and salts, a banana, energy gels, or similar. It is recommended to consume these within the first hour, especially if there is a possibility that the match will last several hours.

It is important to experiment and learn what amounts of specific foods work best for you during a match.

Hydration During the Match

Fluids should be consumed steadily throughout the match to avoid dehydration. Conditions and match intensity affect fluid needs. For example, in warm conditions, it is important to drink significantly more.

Research shows that tennis players can sweat over 10.5 cups (2.5 liters) per hour, which creates practical and physiological challenges. It is recommended that a player drinks about ¾ cup (7 fl oz / 200 ml) every 15 minutes to maintain good fluid balance in warm conditions. Even a small 2% dehydration relative to body weight can reduce physical performance. A 5% dehydration can reduce performance by up to 30%.

In very warm conditions, such as temperatures above 80°F (27°C), it is recommended that a player drinks at least 4 cups (34 fl oz / 1 liter) of fluid per hour, which is about half of the amount lost through sweat.

Each player should determine their own hydration needs, but if this is not possible, the general recommendation is to drink about 1.7 cups (14 fl oz / 400 ml) every 15 minutes in warm conditions. This amount is slightly more than the stomach can empty at once, which helps reduce fluid loss in hot and humid conditions.

More information about hydration can be found in the Tennis Physiology article.

Eating and Hydration After the Match – Recovery

After intense training or a match, energy stores are depleted and fluids are lost through sweating. To recover, it is important to drink plenty of water after the activity.

It is also wise to have a regular lunch, dinner, or a substantial snack soon after the match. This allows the body to efficiently replenish depleted energy stores, repair minor muscle damage, and strengthen supporting tissues such as tendons and bones. Fasting for several hours after intense exercise can make recovery more difficult and slow it down.

Meal Timing Summarised

3–4 hours before the match: larger meal with carbohydrates, protein, and a small amount of fat
1–2 hours before the match: light snack, such as a banana, yogurt, or a small sandwich
During the match: easily digestible carbohydrates, such as a sports drink, energy gel, or fruit
After the match: recovery drink or snack as soon as possible, followed by a full meal within 1–2 hours