Tennis is a high-intensity, intermittent sport requiring explosive power, endurance, and focus. Matches can last from 45 minutes to 5+ hours, often in hot, humid conditions.
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.
Key Takeaway
The goal of elite performance is to maintain energy balance, support hydration, optimize recovery, reduce fatigue and injury risk, and promote mental and physical resilience. Nutrition is your secret weapon!
With intentional nutrition and smart recovery, young hockey players can train harder, recover faster, and stay strong all season long. Nutrition is your secret weapon! Good or great it is up to you!
Work With Wendi
→ Book a 1:1 Nutrition Consultation
Strategic guidance for athletes, parents, and active adults seeking clarity and results.
→ Team Talks, Workshops, Clinics & Partnerships/Speaking
Professional sports nutrition education for teams, clubs, schools, and organizations.
Inquire about speaking and partnerships HERE.
→ Enroll in the 12-Week Elite Athlete Membership
A structured, step-by-step system for fueling, recovery, and performance consistency.
→ Download the Health & Performance Playbook
Foundational nutrition principles every athlete and family should know.
→ Questions and other inquiries for Wendi
Foundational nutrition principles every athlete and family should know.
Under-fueling without realizing it