What to Eat Before a Tennis Match


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Key Takeaways
  • Tennis players should maintain a balanced diet by including proteins, carbs, and fats in their meal plans.
  • Before a match, you should drink a sufficient amount of water, have fresh fruit or granola bars for energy, and prepare smoothies for hydration.
  • A pre-match snack can include eggs, cereal, sandwiches with whole grain bread, and rice cake with various toppings.
  • On the day before a match, opt out for filling meals packed with carbs, good fats and proteins.

You are what you eat! Truer words couldn’t be spoken, especially when it comes to tennis. This is a very intensive sport that requires constant high training, footwork, and various strength exercise. Even if you do all that, you won’t be able to perform at your best and collect victories if you don’t know what to eat before a tennis match or don’t pay close attention to your diet in general. 

Creating healthy and sustainable eating habits can be a challenge at first if you are not used to it, but soon you’ll notice a dramatic shift in how you feel and play that will make all changes well worth it. In case you don’t know where to start, this guide will provide all the crucial information, so keep scrolling! 

Diet for Tennis Players

For a well-balanced tennis player’s diet plan, it’s important to include different food groups. The solid base should be proteins, carbs, and fats, which provide the main nutritional values. Studies show that carbohydrates are the prime energy source for the body; think of them as the fuel that keeps the car running. 

Diet for Tennis Players

The digestive system breaks down carbs into glucose or fatty acids. If the body is running low in energy, it uses glucose to refurnish by storing it in the brain, muscles, and other tissues. 

On the other hand, if the glucose reserves are already full, the human body breaks down carbs into fatty acids and stores them mostly in the belly part. It’s important to maintain a balance on the calories of carbs consumed because even though fatty acids are a good energy source, it would be a hassle burning them. 

Not all carbs are made the same; foods with a high glycemic index, such as white bread and pasta, absorb fast, raising the glucose hormones in the blood. Whole grain foods that have a lower glycemic index absorb more slowly, keeping you full for a longer time. As a tennis player, you should alternate between both options.

Good fats, on the other hand, such as avocado, olive oil, fatty fish, nuts, etc., will help the body better absorb the vitamins and minerals that it needs. High protein sources like lean meat, eggs, dairy products, etc., are useful for building muscle mass and repairing tissues much faster after intensive workouts. 

What to Eat Before a Tennis Match

You can never accurately predict how much a game can last; players might spend hours on the court trying to close the winning points. Naturally, you need the energy to be in the best shape; that’s why you must eat right before a match. 

That, however, doesn’t mean you should snack on anything you can get your hand on, even though moderation is king. Here are some simple rules and ideas on what to eat before playing tennis

What to Eat Before a Tennis Match

1- Planty of Water

Hydration, hydration, hydration! You probably have heard this a million times from your coach, doctors, or even your mom, and they all have a point. Drinking a sufficient amount of plain water before a tennis match will help your performance tremendously, while the health benefits are major. 

Hydration regulates blood pressure and circulation, supplies oxygen to the body, improves muscle functions, reduces the risk of injuries, etc. 

The amount of water recommended for a player is individual, depending on weight and height, but also other outer factors like humidity levels. Generally speaking, a player should drink five to ten ounces of water before a match, even if not thirsty.

2- Fresh Fruit

A piece of fruit can be refreshing and energizing right before the game. A banana would be a great idea because it’s rich in potassium, which helps to prevent cramps and improves muscle movements. A handful of berries, a slice of apple, or other fruits of your taste are fine, too, and will supply your body with water and carbs. However, we recommend you skip high-fiber fruits, such as pears or oranges, because it takes a longer time to digest 

3- Granola Bars

Granola bars are tasty, healthy, and an easy snack before tennis. They are packed with nutritional values and are high in carbs, which the body breaks down in the form of glycogen. This is a great way to raise energy levels fast, making sure that your muscles and tissues are able to handle the intensity of the game.

What to Eat Before a Tennis Match

4- A smoothie 

Some players aren’t found to eat hard foods right before a game. If you are one of them, why don’t you try out a smoothie? You can add some frozen berries or bananas, greens, peanut butter, or whatever else you like. Adding some superfoods like matcha, almonds, or chia seeds can do wonders for your health. A smoothie is a great way to furnish your body with good fats, minerals, vitamins, and carbs, so don’t shy away. 

5- Yogurt 

If you are eating a well-balanced diet, it’s highly likely you are fond of yogurt already. This can be a perfect snack for competitive players before a match. It promotes gut health as it helps with the digestive system, while it supplies the body with plenty of proteins for energy and calcium for bone density maintenance. You can combine yogurt with some granola, fruit or add it to your smoothie for a good pre-game snack. 

6- Whole grain toast 

A toast is one of the fastest, easiest snacks to prepare, so it won’t take up much precious time. Make sure you are using whole grain bread when preparing the toast because it is healthier for you and rich in proteins, magnesium, vitamin B, and fibers. 

With toast, you can add other nutritious foods too, like avocado, poached eggs, fruit marmalade, cheese, honey, etc. There are many different recipes that you can try, depending on personal taste, which is awesome if you are one of those people who get easily bored by eating the same things all the time. 

7- Eggs 

A healthy, balanced diet for tennis players should include eggs, as they are a great source of proteins, good fats, minerals, various vitamins, and other nutritional values. You can consume eggs cooked in various ways and add them to different recipes of your liking. Scrambled eggs with some avocados or black beans with whole-grain toast will keep you full for a long time. 

You can also prepare an omelet by adding some spinach and cheese or simply boiling them. However you choose to cook them, make sure to consume some form of carbs along, too, because the body will release energy at a slower pace. 

What to Eat Before a Tennis Match

8- Cereals 

In case you are running out of time and don’t know what to eat before a tennis match, why don’t you grab a bowl of cereal? As long as you go for healthy alternatives that are low in sugar and artificial flavors, it’s perfectly fine. Cereals can be a good source of carbs, vitamins, and various minerals, including iron or zinc. Porridge oats or granola would be the best alternative, which you can also combine with fresh fruits and some low-fat milk. 

9- A sandwich

As long as you keep it healthy, a sandwich can be a great source of energy before the game, which will keep you full for a long. Opt out for whole grain bread, and go very easy with the mayo. You can add some grilled chicken or turkey for protein and fill the rest of it with veggies. 

It would be best to prepare the sandwich yourself, so you would be aware of what goes into the fillings to avoid empty calories foods that will take a long to digest and, as a result, put extra stress on your gut. 

10- Rice cake 

Rice cake can be a good snack before a tennis match. It is high in proteins and fibers, giving the players more than enough energy to fuel their performance. Rice cakes are also very light in calories and easy to digest. You can combine it with different toppings like peanut butter, ricotta, or humus to make it tastier and add some nutritional value. 

What to Eat the Night Before a Game

The night before a tennis match, you should make sure to consume a fulfilling meal packed with carbs, good fats, and proteins. This is not the time to experiment with different recipes, so stick with what you know works best for your digestive system, especially if you have been in competitive tennis for a long time. 

What to Eat Before a Tennis Match

On the other hand, if you are a new player, there are different plates you can try on. Here are only a few pre-match dinner ideas, but remember you can alternate the recipe in case you are allergic or food-sensitive to an ingredient or just don’t like the taste of it. 

  • Seafood spaghetti with cherry tomatoes 
  • Mashed potato with salmon (or grilled chicken) with green veggies. 
  • Baked chicken with steamed vegies 
  • Lean sushi rolls 
  • Brown rice risotto with mushrooms 


As a tennis player, you should always be cautious of what you consume, the amount of food, the nutritional values, and even the time when you eat. Having a well-balanced diet is not the same for everyone because it depends on various factors, such as your body size, personal needs, allergies, preferences, etc. 

It’s important not to subscribe to the “diet-culture mindset” that deems carbs as bad, which is simply not true.You should include all food groups on your tennis diet and keep things in moderation when need it. Building a healthy relationship with food while also considering what is best for your body is the key to setting healthy, long-lasting good habits. 


Deciding what to eat before a tennis match may seem like a straightforward job, but it’s important to consider the type of nutrition that will best fuel your performance. Here are the answers to frequently asked questions from those searching for “what do tennis players eat” or “tennis player diet plan.”

Q: What should you not do before a tennis match?

Before you play a tennis match, it is important to make sure that you do not eat too much sugar. Excess sugar intake can cause several issues that could affect your performance on the court; here are some of them: 

1. Sugar causes a rapid rise in blood glucose levels, which then results in an energy spike and subsequent crash shortly thereafter. This can lead to fatigue during your tennis match and make it difficult for you to stay focused and energized. 

2. The high amounts of glucose found in sugary foods draw fluid from other areas of the body into the bloodstream to help metabolize this glucose, resulting in dehydration – something you want to avoid while playing a sport like tennis that requires stamina and endurance! 

3. Consuming too much sugar also puts your body under stress due to its inflammatory effects on cells throughout the body -this stress further detracts from optimal physical performance during competition as inflammation reduces muscle efficiency and strength capacity.

4. Eating large amounts of sugar prior to exercise may impair your muscle’s ability to produce force quickly or explosively – meaning you will have less power behind every shot when running around the court trying to reach those difficult shots! 

Q: How many hours before a tennis match should you eat?

Experts recommend eating 3 to 4 hours before a tennis match to fuel your body with the energy it needs for optimal performance. Eating too close to when you play can cause discomfort and could potentially put you at risk of dehydration, fatigue, and reduced concentration during the match. By giving yourself plenty of time between eating and playing, you can ensure that your muscles have been properly supplied with glucose as well as essential vitamins, minerals, proteins, and other nutrients necessary for peak performance. 

Q: What does Roger Federer eat before a match?

If you’re looking to get a peek of what Roger Federer eats before a match, then prepare to be surprised. Unlike many athletes who opt for energy bars or protein shakes, Federer prefers a more homemade meal. 

The morning of a match, Federer will usually start off with some sort of homemade waffle or pancake paired with a fresh fruit compote. This combination provides him with much-needed carbohydrates and vital vitamins to help his body prepare for the physical demands that await him later on in the day. He generally avoids too much-added sugar opting instead for naturally occurring sugars like those found in fruits and vegetables. 

Q: Is peanut butter good before tennis?

Yes, peanut butter is a great snack to have before playing tennis. It’s packed with protein and healthy fats, which can help to sustain energy levels during the match and also provide essential nutrients for muscle growth and repair. Peanut butter has an excellent nutrient profile as it contains high amounts of vitamin E, magnesium, potassium, and healthy fats in the form of monounsaturated fat (oleic acid), polyunsaturated fat (linoleic acid), and several B vitamins. 

These nutrients all contribute to muscular strength and endurance, which may be beneficial during tennis matches. Peanut butter is also high in fiber which will help you remain full longer between games so you don’t feel hungry or fatigued on the court while playing your best game of tennis!

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I am Mario, a tennis player passionate about encouraging others to join the sport.

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