Tennis nutrition: How to fuel for a match like a pro

The right fuel can be the difference between a strong finish and sluggish match. “I eat a carbohydrate-based meal before the game,” says ITF junior and On player Yeri Hong. “For dinner, I eat vegetables, milk, protein, and a small amount of carbohydrates.”

Just like a car needs fuel to run, our bodies rely on the right nutrition to power every sprint, serve, and rally. But what works for Hong might not work for everyone. Body type, metabolism and training intensity all play a role. Here's how to refine your nutrition, and your game.

Tennis demands energy, and lots of it. The sprints, swings, and long rallies require a steady supply of energy. A solid nutrition plan should include all three of these macronutrients: 

- Carbohydrates for quick bursts of energy and sustained power for longer matches (pasta, rice and sweet potatoes). 

- Protein for muscle repair and recovery (chicken, fish, eggs). 

- Healthy fats for long-lasting energy (avocados, nuts, olive oil) and helps absorb vitamins. 

Hong follows the 3:5:2 method: a bigger breakfast, a packed lunch, and a lighter dinner. For breakfast, she typically has vegetables, soybean paste soup, rice, and a little meat. Then for lunch, “I eat as much as I can without being picky,” Hong says. 

But nutrition is personal – track how you feel after meals and adjust accordingly to make the most out of your matches. Do you feel sluggish after certain meals? Do you experience cramps or fatigue during matches? Do you recover quickly after tennis workouts? 

Your nutrition should match your movement. When logging long training sessions – especially cardio-heavy ones – carbs are your best friend. Whole grains, fruits and vegetables will keep your energy steady. If you’re hitting the weights, lean into protein to help your muscles rebuild and recover.  

On match day, it’s a different game. Here’s how to fine-tune your nutrition to fuel for peak performance when it matters most.

Power up before the match 

Eat three to four hours before match time for optimal digestion. Hong sticks to rice, but you don’t have to cut out protein completely. Focus on a carb-to-protein ratio of around 7:3 to ensure you have enough energy. 

Try:

- Whole-grain pasta with grilled chicken and veggies

- Sweet potato with eggs and avocado 

- Oatmeal with fruit and nuts

A light pre-match snack (Greek yogurt, peanut butter, or fruit) can help sustain energy. Roger Federer famously ate pre-match pasta — just don’t overdo it.

Stay sharp during the game 

Tennis matches can last hours, draining your energy and electrolytes. Your body burns through its glycogen stores (the energy stored in your muscles) and you need to hydrate to prevent dehydration. If you don’t top up those stores, you might hit a wall and feel tired or sluggish. 

Replenish with: 

- Energy gels/gummies – quick-digesting carbs  

- Sports drinks – electrolytes and hydration (just avoid excess sugar) 

- Bananas and dates – natural, easy-to-digest fuel  

Bananas are a favorite of Hong’s and many other pros. Former Australian Open caterers stocked six boxes a day for players. 

Rebuild and recharge for post-match recovery

The match may be over, but recovery is just the beginning. The first 30 minutes after play is crucial – your body is primed to absorb nutrients and kick-start muscle repair. Start with a quick refuel: 

- Chocolate milk – a pro favorite for protein and carbs

- Protein shake – easy to digest and muscle-friendly 

- Smoothie – packed with nutrients and hydration 

Within two hours, follow up with a balanced meal: 

- Grilled chicken with rice and veggies

- Pasta with meat sauce (John McEnroe swears by spaghetti)

- Salmon with sweet potato and greens

- Quinoa bowl with beans and avocado

Fuel up right, and you’ll bounce back stronger for the next match.  

From the Australian Open's dry heat or the US Open's sticky humidity, staying hydrated is key to peak performance. Losing too many fluids and dehydration can tank your game – or worse, lead to heat-related illness.  

For the average player, aim for 2-3 litres (8-12 cups) of water daily as a baseline. And if you’re feeling thirsty, you’re already dehydrated. 

Water alone isn’t always enough – sweat strips your body of electrolytes, which need replacing. That’s why pros reach for sports drinks. Hong, for example, balances water with Pocari, a Japanese electrolyte drink. If you’re looking for a sugar-free alternative, a pinch of salt to your water does the trick. 

Nice to have, but not essential. The real priority is eating enough and finding what fuels you to play your best. 

However, tournament travel can throw off nutrition. “Each country has different local foods and spices, and it is not easy to find a restaurant that suits me,” says Hong. “It is not easy to manage nutrition when traveling for a tournament”. That’s where strategic superfoods and supplements come in: 

- Beetroot powder – boosts stamina and endurance by improving blood flow, thanks to its nitric oxide content. 

- Creatine – aids hydration and muscle recovery, ideal for long tournaments. 

- Protein powder – a convenient way to hit protein needs when whole foods aren’t available. 

- Multivitamins – fills nutritional gaps on the road. 

- Coconut water – natural electrolytes to rehydrate, plus a safer bet than unfamiliar tap water. 

Plan ahead: identify your biggest nutritional needs and bring what you need to stay fueled, no matter where you play. 

Fueling like a pro starts with a well-packed bag. Because what you eat courtside can keep your energy up and your shots on point.