Fueling the elite tennis athlete in < 500 words!

Energy Demands for Tennis 101

• Training: 1.5–3 hours/day with high energy expenditure. 
• Competition: 600+ kcal/hour. 
• Goal: Maintain proper energy availability to prevent low energy, fatigue, and nutrient deficiencies.
• Sample Tennis fueling plan

Macronutrients 

• Carbs: 5–10 g/kg/day depending on load. 
• Protein: 1.6–2.0 g/kg/day evenly spaced. 
• Fats: 25–30% of total calories from healthy sources like olive oil, nuts, and fish. 

Consume 3-4 balanced meals daily according to the athlete’s  performance plate. See snack recommendations for tennis athletes.

 Hydration 

• Tennis players can lose 1–3 liters/hour.
•  Pre-hydrate with 500 mL water 1–2 hrs before.
•  Replace fluids every 15–20 min during play and 150% of losses after. 

Electrolytes & Heat 

• Replace sodium (300–600 mg/L) and other electrolytes.
• Encourage salty snacks like pretzels or electrolyte mixes during long matches. 

See more hydration tips here.

Nutrient Timing: Please refer to NWW’s Chew-Nibble-Sip Fueling Strategy

• Pre-match: 3–4 hrs before: carbs + lean protein, moderate fat. 
• During: 30–60 g/hr carbs. See options HERE.
• Post-match: protein + carbs within 30–60 min. Banana + chocolate milk *See 3 recovery strategies HERE.

Recovery & Travel 

• Always eat breakfast! See breakfast tips HERE.
• Prioritize hydration, sleep, and recovery meals. 
• Pack portable snacks like nuts, fruit, Greek yogurt, jerky, or bars.
• Plan meals around matches and travel schedules. 

Mental Focus 

• Stable glucose supports decision-making and focus.
• Maintain consistent sleep leading up to match day.
• Emphasize steady carb intake and omega-3s for brain health. 

Sample Tournament Day Fueling

• Breakfast: Egg English muffin + berries + peanut butter + milk 
• Snack: Banana + string cheese + coconut H20
• Lunch: Chicken, rice, veggies 
• During: Applesauce, 100% fruit bar, coconut H20
• Post: Chocolate milk + fruit or protein fruit smoothie
• Dinner: Salmon, quinoa, veggies, mixed fruit cup
• Pre-sleep recovery: Tart cherry juice or cottage cheese + kiwi
• The night before a game tips HERE.
• Game day recommendations HERE.
• Tips for coaches and trainers to help educate their athletes HERE.