How to Fuel for Tennis: What to Eat And Drink Before, During and After Training

Why Is Nutrition Important For Tennis Players 

Tennis is a fast-paced, physically demanding sport that combines repeated high-intensity efforts with the need for endurance, power, and decision-making. At the elite-level, matches can last up to five hours, placing sustained demands on both the body and brain. Because of this, nutrition plays a crucial role in performance, with carbohydrates acting as the primary fuel source to maintain energy levels throughout training and competition.

Given the high training loads - often several hours per day, 5-6 days per week - effective nutrition is essential not only for on the court, but also for supporting recovery, adaptation, and long-term development when off of it. 

How to Fuel  

Before Training

To prepare for a session, players should aim to consume a high-carbohydrate, moderate-protein meal around 2-4 hours beforehand. This meal’s main purpose is to maximise muscle glycogen stores. 

When eating in this timeframe approximately ~2-3 grams of carbohydrate per kilogram of bodyweight is an effective strategy. 

Allowing sufficient time before play is important to support digestion and reduce the risk of feeling heavy, bloated, or sluggish on court. 

It’s also best in the lead up to sessions to limit foods that are high in fat and fibre, as these slow digestion and may cause gut discomfort. Foods such as processed meats, creamy or cheesy sauces, fried foods, and bulkier vegetables like broccoli and cauliflower should be avoided.

Meals that would be suggested include: 

• White/sourdough toast with sliced banana and/or honey 
• Porridge oats with maple syrup and berries 
• Cereal with low-fat milk 
• Grilled chicken and basmati rice 

If time is limited before training (e.g. a very early morning session), opting for a light carb-based snack ~90 minutes before training is appropriate. Equally, if a players’ final pre-training meal is closer to the four hour mark, then this might also be a good choice to stave off unnecessary hunger. Reducing the amount to ~1-2 grams of carbohydrate per kilogram of bodyweight is sensible in these scenarios. 

To further top up energy levels, a small, fast-digesting carbohydrate snack (~30g) can be consumed 30–60 minutes before training. This could include two Medjool dates, an energy gel or chew, or even a carbohydrate drink. This provides readily available fuel, helps improve session quality, and can also be used strategically in training to prepare for match-day routines and aid in training gut tolerance.

During Training

During longer or more intense sessions, intra-session fuelling can help maintain performance and delay fatigue. As a general guideline, fuelling is recommended for sessions lasting longer than an hour, especially if these are high intensity sessions. 

A target of approximately 30–90g of carb per hour is appropriate, depending on intensity and duration. As a guide:

• Less than 60-mins: fuel usually not required, water is sufficient (if fuelled prior!)

• 60-120 mins: 30-60g carb per hour

• >120 mins: 60-90g carb per hour

This can be achieved through practical sources such as energy gels, chews, carbohydrate drinks, bananas, dates, dried fruit (e.g. mango), or energy bars. Consistent intakes (small and often, every ~15-20 minutes) limits overloading the gut and helps sustain intensity and focus throughout demanding sessions. 

After Training

Recovery nutrition should be prioritised immediately after training, particularly on days with multiple sessions. A simple way to structure this is through the “Three R’s”:

• Refuel – replenish muscle glycogen with carbohydrates
• Repair – support muscle recovery with protein
• Rehydrate – replace fluid and sodium losses from sweat

To achieve the above, aim to consume a balanced meal within ~60 minutes post-session. As a simple guide, build your plate as follows: 50% carbs, 25% protein, and 25% fruit/vegetables.

When subsequent training or match play isn’t a concern, add some healthy fats too (e.g. avocado, crushed nuts, seeds). These can help reduce inflammation, aid cell repair and assist nutrient absorption. 

For immediate recovery, a milk-based protein shake or smoothie as soon as play finishes is effective. This supports muscle repair, accelerates rehydration and helps prepare the body for subsequent sessions - especially critical when the recovery window is limited (e.g. within 8-12 hours)!

How to Hydrate 

Hydration is a non-negotiable in tennis. With hot conditions and long play, sweat losses can be substantial. Depending on environmental conditions and individual characteristics, it’s been reported that sweat rates can range from 0.5 to 5.0 litres per hour. 

That being said, fluid losses greater than ~3 litres per hour are fairly rare and research suggests that elite tennis players typically lose around 1.5–2.0 L/h during match play. These inter-individual differences are influenced by factors such as exercise intensity, body size and mass, heat acclimatisation status, and environmental conditions. 

> It’s possible to calculate sweat rate (learn how here). 

In addition to water, sweat contains electrolytes, particularly sodium, and losses vary widely between individuals. Some individuals lose significant amounts - often termed ‘salty sweaters’ -  and others less so.

Understanding these two factors - 1) sweat rate (how much fluid is lost) and 2) sweat sodium concentration (how much sodium is lost) - helps to determine how much and what type of fluid a player should replace. 

Without adequate replacement, performance can decline: fatigue kicks in earlier, power and concentration drop, and the risk of muscle cramping increases. In more severe cases, if replenishment is inadequate, dehydration can contribute to overheating and heat-related illness (e.g. nausea, dizziness, sickness). 

However, more isn’t always better and overhydrating isn’t the solution either. An excessive fluid intake can lead to hyponatremia, a potentially serious condition caused by diluted blood sodium levels. Whilst exercise-associated hyponatremia can occur for a few reasons, overdrinking - particularly without adequate sodium - is the most common cause in sport. 

For these reasons, a personalised hydration strategy is most effective for both performance and safety.

Final Thoughts 

Effective tennis nutrition can be achieved with consistency and planning. Small improvements in fuelling and hydration can make a meaningful difference to performance, especially in longer matches or demanding training blocks. Target getting the basics right, repeatedly, and improvements will follow. 

How Can We Help? 

Are you a tennis player - or supporting one as a parent or coach - and unsure how to optimise nutrition around training, matches, or tournaments?

We offer personalised, evidence-based support tailored to players’ schedule, environment, and individual physiology.

• Book a free Discovery Call to discuss personal needs. 
• Ready to take the first step? Book an Initial Nutrition Consultation (75-min) with one of the team’s performance nutritionists.
• Or, build an individualised hydration strategy with an Advanced Sweat Test (Surrey, UK).