Whilst we’re all enjoying the US Open, it seemed like a good time to share an insight into how to best plan your nutrition for your next tennis match or tournament. 

Tennis is a physically demanding sport that requires high levels of energy and stamina. Therefore, proper nutrition is crucial to ensure that players have the necessary fuel to perform at their best during a match. Here are some top nutrition tips on what to prioritise heading into your next tennis match:

1. Hydration - Start hydrated, stay hydrated and continue hydrating after the match. Drink plenty of water throughout the day leading up to the match and bring a water bottle to the court. Look to include electrolyte tablets and sports drinks, these can be helpful to replenish the electrolytes lost through sweat when competing at such high-intensities and for potentially long periods without protection from climate.
2. Carbohydrates - Carbohydrates are the number one source of energy for our bodies. Eating a meal rich in carbohydrates a few hours before the match can help provide sustained energy throughout the match. Good sources of carbohydrates can include pasta, rice, fruits, to name a few. Fuel the tank properly so that you can be at your best.
3. Protein - Protein is important for muscle repair and growth. Including protein in pre-match meals can help prevent muscle breakdown during the match, which will be increased due to the physical load you’re placing on your body. Good sources of protein include lean meats, fish, eggs, and plant-based sources such as beans and tofu.
4. Snacks - Eating small snacks during the match can help maintain energy levels. These carbohydrate top ups aim to keep that tank filled and keep you running at 100%. Good options for tennis match snacks include granola bars, bananas, and energy gels.
5. Avoid fatty/greasy and high fibre foods - These can be difficult to digest and can cause discomfort during the match, such as bloating, stomach cramps, and in more extreme cases diarrhoea and vomiting.

Remember to listen to your body and adjust your nutrition plan accordingly. A well-planned nutrition strategy can help give tennis players the energy they need to perform at their best during a match.