Sports
Table tennis (ping pong) nutrition
For a casual session, a normal meal is enough. For tournament days, eat small carb snacks between matches and keep a bottle at your table.
Table tennis points are very short and fast, with quick footwork and reactions but small movements. Per hour it is moderate effort. The challenge is time: club nights can last two or three hours, and tournaments can mean many matches spread over a full day, with long waits in between.
Before the game
A normal meal 2 to 3 hours before is enough for most sessions, at the lower end of the 1 to 4 g per kg carbohydrate guidance. For a tournament, start the day with a solid breakfast with carbs and protein.
3 to 4 hours before: a real meal
- Whole-wheat toast with eggs and a kiwi
- Rice with chicken and cucumber
- Hummus sandwich with carrots and an apple
- Yogurt with oats and raspberries
30 to 60 minutes before: a small snack
- A banana
- A handful of grapes
- A couple of rice cakes
During
In a casual hour, water is enough. On tournament days you might play many matches across six or eight hours. Eat small snacks between matches, such as fruit, a sandwich or a granola bar, so you are not hungry or too full when you are called to the table. Long days of play fall under the general guidance of about 30 to 60 g of carbohydrate per hour for long sessions, spread across the waits.
After
After a long day, have a normal meal with protein, carbs and vegetables, with about 20 to 40 g of protein.
- Chicken stir-fry with rice and vegetables
- Tuna sandwich and a pear
- Greek yogurt with honey and pistachios
- Chocolate milk
Hydration
Table tennis halls are usually indoors with little air flow, so they get warm. Keep a bottle near your table and drink between games. Try to keep weight loss under 2% of body weight on long days. Heavy sweaters can add a sports drink. Sweat rate calculator.
Tips
- Pack small, easy snacks for tournaments. You rarely know exactly when your next match starts.
- Avoid big meals right before a match. Small and often works better.
- Keep a towel and a bottle at your table.
- Competitive play burns more than a casual game in the basement. Adjust portions to the level.
Questions
What should I eat before table tennis?
A normal meal with carbs and some protein 2 to 3 hours before. Add a banana or grapes if you feel hungry closer to play.
What should I eat at a table tennis tournament?
Small snacks between matches: fruit, sandwiches, rice cakes and plenty of water. Avoid big, heavy meals during the day.
Does table tennis burn many calories?
Table tennis is listed at 4.0 METs in the compendium. Competitive play may be higher than this general value.
Do I need sports drinks for table tennis?
Usually not for a short session. On long tournament days in warm halls, a sports drink can help heavy sweaters.
Sources
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
- American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.
- Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
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