Have you ever wondered what tennis players eat that allows them to push their bodies to the absolute limits for such extended periods of time?
With major tennis tournaments happening year-round, from the Australian Open to Wimbledon to the US and French Open, we know what the players are serving on the court, but what are they serving off it?
Professional tennis is a high-intensity sport where performance nutrition plays a crucial role. Matches can last up to 3 hours for women and 4-5 hours for men, with minimal breaks: less than a minute between points, 90 seconds for change of ends, and only 2 minutes between sets.
If you’ve been watching any of the major tournaments this year, you’ve seen athletes darting across the court. These repeated bursts of high-intensity running can deplete the athlete’s stored carbohydrates. This is especially challenging during tournaments where players may have multiple matches in quick succession with little time to replenish their stores.
Hydration is critical, particularly in the varying climates and temperatures at different tournaments.
Whether it’s the summer heat of the Australian Open or the humidity at the US Open, players need to maintain regular fluid intake to avoid dehydration, which can impair performance, skill, and decision-making.
Leading up to a tournament and between matches, athletes need to focus on increasing their energy and carbohydrate intake. Carbohydrates are essential for fueling both performance and recovery. Lean proteins (like tuna, chicken, or lean cuts of meat) support muscle recovery, while fruits, vegetables, nuts, seeds, and whole grains offer protection and aid in recovery. Athletes are often seen with fluids on hand to counteract the effects of warm weather and increased sweat.
Approximately 3-4 hours before a match, athletes will consume a carbohydrate-rich meal with some protein and fluids. This helps maintain steady energy levels for the match ahead. Typical pre-match meals might include a chicken and salad sandwich, spaghetti Bolognese, or muesli with fruit.
Small snacks such as yogurt, fruit, or nuts are also common for a final energy boost.
During matches, hydration is key to replacing fluids and preventing dehydration. Ball-kids assist by having fluids and towels ready. The intense energy expenditure depletes glycogen stores (stored carbs), so replenishment is vital. For athletes who don’t like to eat during a match, they’ll often rely on gels, shot blocks, gummies and sports drinks. Other athletes might opt for a little snack such as an energy bar, dried fruit or a piece of fruit like a banana. These can enhance performance and delay the onset of fatigue.
After a match, recovery nutrition is crucial, especially in tournaments where the next game may be imminent.
Post-match snacks should include carbohydrates for fuel, protein for muscle repair and plenty of fluids to replenish losses. Fruits and vegetables are important for their antioxidant properties, helping to prevent illness from overexertion.
Examples of post-match meals include an egg salad sandwich, flavoured milk with nuts, a chicken salad and avocado wrap, or spaghetti Bolognese with a side salad.
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