As in any other sport, in order to reach the best results in tennis players should have a healthy and balanced diet. Correct nutrition plans should match to the specific time, following the demands of each player. While the diet should be personalized, there are some general rules of tennis players diet that would help any tennis player improve their tennis game.

Improve your game with tennis players diet

The correct tennis diet is essential for creating an effective training plan, and it is the ground on which a competitive training regimen is built. Tennis is a physically demanding sport, and it is absolutely necessary to follow a healthy diet in order to ensure that the body is well-prepared for the training.

  1. Foods of a healthy tennis diet
  2. Pre-match tennis diet
  3. Tennis diet during the match
  4. Post-match tennis diet

#1 Foods of a healthy tennis diet

A healthy tennis diet should include all micronutrients: carbohydrates, proteins and healthy fats. It is also important to keep the balance of vitamins and minerals. A key to the beneficial tennis diet is choosing fresh and natural produce and avoiding processed and fast foods.

The diet should be heavy in vegetables, light or red meat and can include a moderate amount of sugar. Some foods are found beneficial for tennis players, and here you can find which and why.

Foods that are rich in vitamin A help the body fix micro tears in muscles, as it helps to make new white blood cells. Vitamin C also helps in muscle repair. Foods with Zinc is found to be beneficial for hand-eye coordination: opt for pumpkin and sunflower seeds, whole grains, animal proteins, beans, and nuts. Vitamin B, especially Caroline, improves reaction times, as it is a neurotransmitter. DMAE or dimethylaminoethanol is also a neurotransmitter, and it positively affects the function of the neuro system. DMAE can be found in certain fish such as salmon, sardines and anchovies.

tennis players diet
Image: Ella Olsson

#2 Pre-match tennis diet

Pre-match tennis nutrition is vital for conducting a successful game. The food a player consumes has to provide fuel for your body for hours, so the food needs to be known to settle hunger for this particular player. Foods high in carbohydrates will provide the necessary energy, so this should be the base of the pre-match tennis diet. The meals and snacks should be moderate in protein and low in fat.

Good options would be whole-wheat pasta and bread, oatmeal, fresh low-calorie fruits. Products high in sugar should be avoided due to the risk of an energy crash during the match. The pre-match meal should be eaten at least 2 hours before the match to avoid intestinal cramping.

#3 Tennis diet during the match

Tennis is a demanding sport, and during the match, players use so much energy that it can result in glycogen deposit depletion. In order to replenish the used glycogen, players are advised to take such snacks as a banana.

Hydration is vital during the match, and players should keep their body hydrated by consuming fluids every 15 minutes and not wait to feel thirsty to drink. During the match, sports drinks are preferred over water, as they are rich in carbohydrates and electrolytes.

#4 Post-match tennis diet

Players spend a great amount of energy during tennis matches. A healthy meal within 2 hours after the match would help players recover and refuel their bodies. The meal should include protein to help recover the muscles, along with complex carbohydrates and vegetables. Good options for a post-match meal could be chicken or fish with whole-wheat pasta or brown rice and some vegetables.


A tennis players diet is a vital part of the training process, and it should not be overlooked. A healthy tennis diet does not only make players feel better but is also proven to have a strong influence on the performance of players and the results of the games. Choose the right products, stay hydrated and avoid processed foods, and soon you will see the improvement on the court.