Tennis nutrition: fuelling matches, tournaments and travel

At a glance

• Energy demands: Repeated sprints with short recovery
• Match length: Unpredictable, from quick wins to marathons
• Key challenge: Uncertain start times, back-to-back matches
• Our focus: Carbohydrate, hydration, recovery between rounds

What tennis demands physically

Tennis is an intermittent sport: short, explosive rallies of sprinting, braking, lunging and rotating, separated by brief rests between points and longer breaks at changeovers. Players draw on fast energy systems for power and on carbohydrate to sustain repeated efforts across sets. Because a match can be over quickly or stretch for hours, fuelling has to cope with both, without leaving a player short of energy late in a deciding set.

Tournament play adds its own challenges. Start times depend on earlier matches, so players may wait for a long time before walking on court, then play again the next day, sometimes alongside doubles. Summer events can be hot, increasing sweat and salt losses, while indoor winter seasons bring different demands. Travel between tournaments, time-zone changes and unfamiliar food make consistent eating harder for players competing in the UK and abroad.

Training usually combines on-court drills, match play, conditioning and gym work for speed and rotational power. Energy and carbohydrate needs rise and fall across the week and the season, from heavy pre-season blocks to lighter tournament weeks. Our role is to periodise fuelling around that schedule, support strength and recovery, and build match-day routines you can repeat at any venue.

Nutrition priorities for tennis players

Periodise daily carbohydrate

Players training on court and in the gym for 1–3 hours a day often need around 6–10 g/kg of carbohydrate, while lighter days sit nearer 5–7 g/kg. We adjust this to your weekly schedule. [1]

Fuel long matches

For matches of 1–2.5 hours, 30–60 g of carbohydrate per hour from drinks, gels or bananas at changeovers helps maintain performance. Matches beyond 2.5–3 hours may justify up to 90 g per hour from glucose–fructose sources. [1]

Hydration and salt losses

Long rallies in the heat drive heavy sweat losses. Aim to avoid losing more than 2% of body mass through sweat, and we can assess whether you need extra sodium. [1]

Recover between rounds

When matches fall on the same or consecutive days, around 1.0–1.2 g/kg of carbohydrate per hour for the first 4 hours speeds refuelling, alongside around 0.3 g/kg of protein. [1]

Caffeine with timing in mind

Caffeine at 3–6 mg/kg about 60 minutes before play can support performance. Uncertain start times make timing tricky, so we plan it carefully and trial it in training first. [2]

Travel and tournament food

Hotels, airports and player lounges rarely suit a planned diet. We help you build reliable, portable options and choose well from what is available abroad.

Match-day fuelling for tennis

1. Day before: Eat regular meals with plenty of carbohydrate and plan for the possible start times. If you are scheduled after another match, prepare snacks for a long wait.
2. Pre-match: Aim for a meal with 1–4 g/kg of carbohydrate 1–4 hours before play, then top up with a light snack if the schedule slips. Familiar, lower-fibre options sit better when you are sprinting. [1]
3. During the match: Use changeovers for fluid and carbohydrate: 30–60 g per hour for matches of 1–2.5 hours, with more for very long matches, and enough fluid to limit sweat losses. [1]
4. After the match: Start refuelling soon afterwards with carbohydrate and around 0.3 g/kg of protein, particularly if you play again later that day or tomorrow. [1]

General guidance from sports nutrition consensus statements. Your practitioner will tailor amounts to you.

Formats and player types

Singles

Long rallies and full-court coverage bring the highest energy and fluid demands. Changeover carbohydrate and pre-match timing matter most.

Doubles

Shorter rallies and more net play, but many players combine doubles with singles on the same day. Recovery between matches becomes the priority.

Tour and tournament players

Weekly travel, varied climates and uncertain schedules need adaptable routines. We plan for flights, hotels and limited food choices.

Club, county and veteran players

League matches often follow a full day at work. We help you fuel for evening play without relying on whatever the clubhouse offers.

Wheelchair tennis

Upper-body propulsion and chair skills change energy and fluid needs. We individualise fuelling to your training, classification and daily routine.

What we help with

• Fading performance or focus in deciding sets
• Muscle cramps in long or hot matches
• Not knowing what to eat when start times change
• Stomach discomfort when eating at changeovers
• Poor recovery between rounds on tournament weeks
• Eating well while travelling abroad
• Building strength and power without losing speed

Ongoing support, not one-off sessions

We do not work with athletes on a one-off basis. Sports nutrition works best when it adapts to your training, so we recommend an initial consultation followed by at least three follow-ups.

Who you could work with

• Jenaed Ruddock, HCPC-registered Sports Dietitian (SENr)
• Tom Hill, SENr Sports and Performance Nutritionist
• Beatriz Ribeiro, HCPC-registered Dietitian

Book your consultation

Book an initial consultation or book a free discovery call to talk it through first. All consultations are online.

Explore more

See all the sports we work with, our RED-S nutrition support, or meet the team.

Frequently asked questions

What should I eat when my match start time keeps changing?

Eat a main meal based on your earliest likely start, then keep small carbohydrate snacks and fluids with you to top up while you wait. This avoids walking on court either empty or overly full. We build these waiting-day routines with you.

Can nutrition help with cramp in long matches?

Cramp has several possible causes, including fatigue, heat, and fluid and sodium losses, so there is no single fix. We review your hydration, sweat losses, fuelling and match history to build a plan, and recommend medical assessment if cramp is unusual or severe.

Should I use caffeine before a match?

Caffeine has good evidence for supporting performance, but sensitivity varies and it can disrupt sleep after late matches. We help you decide whether and when to use it, and test it in training before any tournament.

How do I eat well at tournaments abroad?

We plan ahead using what you know about the venue and hotel, pack reliable travel foods and agree simple rules for choosing from unfamiliar menus. Food hygiene and hydration in hot climates are part of that plan.

Can I book one consultation before a big tournament?

We do not work with tennis players on a one-off basis. A tournament plan is most reliable when it has been tested in training and earlier events, so we recommend a minimum of three follow-up consultations after your initial consultation to refine it.

Do you work with junior tennis players?

This page is for adult players. Junior players are supported through our paediatric team, with parents or carers involved as appropriate.

References

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501–528.
2. Maughan RJ, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455.