The Tennis Diet: How Tennis Players Should Eat

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You don’t have to be a pro to take care of your body while you play tennis. Athletes of all skill levels need to eat healthy foods because exercise cannot neutralize the effect of unhealthy foods in the body. With the correct fuel, your body can do so much more! Health Fitness Revolution created this list of the best foods for tennis players so you can experience better performance yourself.

Before a tennis match:

 A healthy breakfast on competition days is one that includes complex carbohydrates such as whole wheat, oatmeal, and low-calorie fruits. These complex carbs will keep a steady energy store to power through the matches later on in the day. A small amount of protein in the form of milk, an egg white or greek yogurt is a good complement to the meal, although protein will be more necessary after the match than before.

Players should avoid high sugar breakfasts and fruits or they risk feeling an energy crash in the middle of their matches due to the initial insulin release from the pancreas in order to keep blood sugar levels down. Breakfast should also be eaten at least two hours before the start of the match to avoid intestinal cramping.

During a tennis match:

During the match, tennis players use so much energy resulting to glycogen deposit depletion. The tennis diet during the match should be able to replenish the used-up glycogen.  A perfect snack during a match is a banana, which will keep blood sugar levels steady and provide a quick energy boost mid-match.

Players should also not wait to be thirsty in order to drink water. Often, athletes do not feel thirst when the adrenaline is pumping through their bodies- so it is important to drink water every 15 minutes to replenish the water and electrolytes lost through sweating. A good alternative to sugar filled sports drinks is coconut water which is loaded with electrolytes and potassium.

Tennis diet after the tennis match:

A lot of energy gets expended during a match, so it is important for athletes to refuel their bodies with a healthy balance of nutrition within 2 hours. For muscle recovery, a high amount of lean protein such as chicken or fish should be eaten as a balanced meal with some complex carbohydrates and vegetables. Whole-wheat pasta, brown rice, fitness bread (whole wheat 100% grain) with chicken breast or buffalo meat make for a great post-match recovery meal. Couple a full meal with a natural sodium source like low-fat, high protein cheese like mozarella.

The Tennis Diet Foods to Include Daily:  

A balanced diet for tennis players should include carbohydrates, proteins, healthy fats, minerals and vitamins, and water. It is also ideal to eat fresh food rather than the readymade and processed food.

  • Carrots:  Promote healthy eyesight, which is important during a match.
  • Foods with Zinc: Studies have shown that 20 mg of zinc a day can improve hand-eye coordination. Food that contains zinc include oysters, pumpkin seeds, whole grains, sunflower seeds, animal proteins, beans, nuts, and almonds.
  • Vitamin C: Found in high amounts in peppers and citrus fruits to aid muscle repair.
  • Choline: Tomatoes, egg yolks, and potatoes are all high in choline, a member of the vitamin B family. It feeds your brain’s neurotransmitters and has been proven to improve reaction times.
  • Vitamin A: because it helps to make new white blood cells. Your body is going to need these to fight off infection and recover from the intense workouts. Vitamin A helps in fixing any micro tears in your muscles.
  • DMAE: Feed your brain something named dimethylaminoethanol, which is found in certain fish. This brain food is a neurotransmitter, which helps messages move across your nerves and brain. DMAE deals with the process required for remembering tactics, techniques, and course sequences. Good natural sources of DMAE are salmon, sardines, and anchovies.

Foods to avoid right before a match:

  • Protein shakes. Try to avoid protein powders and large amounts of protein before a competition to lower the risk of digestive upset. Consume the protein shakes for post-competition when muscle recovery is key.
  • Caffeinated drinks. Skip the sugary sodas and coffee before a match. Caffeine is both hard on the stomach and dehydrating.
  • Whole-wheat pasta. Whole-wheat pasta can be a great pre-competition meal the night before or even 4 hours prior to the match when your body needs slow-releasing carbohydrates for long-lasting energy. However, immediately before a match, your body relies on quick energy from easily digestible carbohydrates.
  • Nuts and seeds. Nuts and seeds are super healthy sources of fiber and fat. However, before a competition, it’s important to focus primarily on simple carbohydrates and to limit amounts of fiber and fat to avoid any digestive discomfort during exercise.
  • Salads. Leafy greens can be a healthy complement to your balanced pre- or post-competition meal, however, it’s best for athletes to avoid greens right before a match since they’re high in fiber and not easily digested.

Below are some items you’ll need to bring with you to the tennis court. Click on the images to see them on Amazon!

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Samir Becic
Samir Becic is a world-renowned health and fitness expert. Named the “Fitness Czar” by the City of Houston in 2018, he is also the author of the HarperCollins book ReSYNC Your Life, founder of Health Fitness Revolution Magazine, 4 x #1 Fitness Trainer in America by Bally Total Fitness, and creator of the ReSync Fitness Method. The Mayor of Houston and the 16 City Council Members proclaimed January 10th, 2023 as the official “Samir Becic Day” in the City of Houston. In May 2023, he was awarded the President’s Lifetime Achievement Award by President Joe Biden, recognizing his invaluable contributions to society. In December 2023, Samir received a United States Congressional proclamation from the Historic 18th District for his prolific advocacy of physical fitness as an instrument for improving America’s health and his decade-long commitment to motivating the United States Congress. Samir’s impact extends beyond accolades; his work has graced the pages of numerous top-tier media outlets. His vibrant presence and powerful motivational skills have solidified his status as a luminary in the health and fitness domain. -Received a United States Congressional proclamation from the Historic 18th District in December 2023 for his influential role in the community and dedication to fitness advocacy -Bestowed a President’s Lifetime Achievement Award in May 2023 from President Joe Biden for his commitment to philanthropy and volunteering -January 10th, 2023 proclaimed as the official "Samir Becic Day" by Mayor Sylvester Turner and the 16 City of Houston Council Members for Samir's advocacy of health and fitness in America  -November 1st, 2022 proclaimed as the official "Samir Becic Day" by Mayor Sylvester Turner for Samir's service during his 4 years as the official "Fitness Czar" for the City of Houston and 20 years as a health advisor to previous Mayors -Official Fitness Czar for the city of Houston proclaimed by Mayor Sylvester Turner  -Named the “Best Fitness Trainer in the World” by two-time NBA Championship coach and Olympic gold medalist Rudy Tomjanovich -Named Top 40 "American Dream" immigrant -Chosen among the Top 6 "American Dream" immigrants for a collaborative panel between Interfaith Ministries and Houstonia Magazine -“#1 Fitness Trainer in the World,”- 4 times by Bally Total Fitness -#1 Fitness Trainer in Texas,”- 22 times by Bally Total Fitness -#1 Fitness Trainer in Houston”- 29 times by Bally Total Fitness -“Best of the Best Fitness Trainer”- 2 times by Bally Total Fitness -“Best Fitness Director”- 2 times by Bally Total Fitness -“Men’s Journal Top Fitness Trainer in America” -“Houston Health Warrior” by Health & Fitness Sports Magazine  -“The Motivator” by the Houston Chronicle

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