Tennis Nutrition: What to Eat Before, During and After

Tennis is short points of a few seconds, then 20 to 25 seconds of rest, and a longer break at changeovers. Nobody knows how long a match will last: a doubles set might take 40 minutes, while a tight three-set singles match can go well past two hours. Singles is much harder work than doubles. Outdoor summer tennis adds heat and sun on a hard court that reflects it back at you.

Calories burned

485

kcal / h, 75 kg

How many calories does tennis burn?

Before the game

Because match length is so hard to predict, start with a decent tank. A meal 2 to 4 hours before with 1 to 4 g of carbohydrate per kg, a moderate amount of protein and not too much fat is the usual guide. For a morning match, oatmeal or toast with eggs and fruit works. For doubles after work, a normal lunch and a small snack before is plenty.

3 to 4 hours before: a real meal

Oatmeal with banana, walnuts and honey
Chicken and quinoa bowl with cucumber and tomato
Whole-wheat toast with eggs and a peach
Turkey wrap with a side of grapes

30 to 60 minutes before: a small snack

A banana
A small bag of pretzels
A handful of grapes or some watermelon

Oatmeal (cooked)Banana Walnuts Honey Chicken breast Quinoa Egg Whole wheat bread Grapes Watermelon

During

Changeovers are built-in fuel stops. Sip at every one, not just when you feel thirsty. For matches under about an hour, water is usually enough. Once a match goes past an hour, or in heat, the guidance of 30 to 60 g of carbohydrate per hour applies: a few bites of banana and sips of sports drink every couple of changeovers adds up. Club tournaments with two matches in a day call for a proper snack between them.

After

After a match, aim for about 20 to 40 g of protein with carbs within a couple of hours. After a long, hot singles match, put extra weight on fluids and salty food as well. If you play again tomorrow, keep the carbs generous at dinner.

Chocolate milk and a handful of almonds
Salmon with rice and asparagus
Greek yogurt with mango and granola
Hummus wrap with chicken and vegetables

Chocolate milk Almonds Salmon White rice Asparagus Greek yogurt (plain, nonfat)Mango Granola Hummus Flour tortilla

Hydration

Hard courts in July get hot, and long rallies in full sun add up. Arrive hydrated: about 5 to 7 mL per kg in the few hours before is the usual guide. On court, drink at changeovers and try to keep weight loss under 2% of body weight. Salty sweaters, who often get cramps late in long matches, should add sodium: a sports drink, a salty snack or salt on their pre-match meal. Afterwards, replace about 1.25 to 1.5 L for every kg lost. Sweat rate calculator.

Tips

Bring two bottles in the heat: one water, one sports drink.
Book summer matches early in the morning or in the evening when you can.
Pack a banana in your bag for matches that go to a third set.
Doubles burns less than singles, so you do not need to fuel the same way for both.
Wear a hat and sunscreen, and use shade at changeovers when you can.

Questions

What should I eat before a tennis match?

A carb-based meal with some protein 2 to 4 hours before, like oatmeal with fruit or a chicken and quinoa bowl. Add a small snack like a banana about 30 to 60 minutes before if you need it.

Why do tennis players eat bananas during matches?

Bananas are easy to digest, quick to eat at a changeover and give carbs. In long matches, small regular bites help you keep your energy up.

How do I stop cramping during long tennis matches?

Cramps have many causes, but fluid and salt loss in heat are common factors. Drink regularly at changeovers and use a sports drink or salty food if you sweat heavily.

How much should I drink when playing tennis in the heat?

Enough to keep weight loss under about 2% of your body weight. Weigh yourself before and after a hot match to see what you lose, then plan to drink more next time.

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.
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.
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.

Tennis nutrition