Tennis season is in full swing–and so is the summer heat. Whether you’re playing in local tournaments, weekly club matches, or multi-day events, what you eat and drink plays a big role in how you perform on the court.
Unlike sports with fixed drations, tennis matches are unpredictable. Games can stretch for hours, often under the sun. That makes fueling before, during, and after a match essential if you want to stay sharp and consistent.
As a nutritionist and tennis player, I know firsthand how the right fuel can be the difference between fading in the third set or finishing strong.
What to Eat Before a Tennis Match
Your pre-match meal should provide steady energy without leaving you feeling heavy. If you have 3–4 hours before playing, aim for a balanced plate with a mix of carbs, protein, and some fruits or vegetables. Avoid greasy or overly rich meals.
Some simple options:
● Turkey sandwich on whole grain bread with cucumber and grapes
● Oatmeal with berries, chia seeds, and maple syrup
● Rice with grilled chicken and roasted carrots
If your match is early and you’re not waking up hours in advance, eat a larger snack 90 minutes before—like a few pieces of toast with jam—then a smaller one 30 minutes out, such as:
● Half a banana
● A small granola bar
● A Chargel pouch, which gives you quick, easy-to-digest carbs without any prep
Hydrate well before your match. If it’s hot or humid, consider adding electrolytes to help replace what you’ll lose through sweat.
In-Match Fueling Strategies
Tennis matches can last anywhere from 45 minutes to over three hours. Staying fueled helps you maintain energy and focus, especially in later sets.
You don’t need a full meal mid-match, but small amounts of quick-digesting carbs can help. Some players use sports drinks, fruit, candy, or bars, but when you're hot or rushed during changeovers, those options aren’t always practical.
That’s where Chargel really shines. It's the best on-court snack for a reason. Chargel delivers clean, plant-based carbs in a smooth gel that’s easy on your stomach. It’s resealable, doesn’t need water, and fits easily in your tennis bag.
Sip water during your match, and if heat or humidity is high, alternate with an electrolyte drink to replace sweat losses.
Recovery Nutrition After Your Match
After the match, your focus shifts to recovery. Refueling within 60 minutes helps restore energy and support muscle repair—especially if you're playing again soon.
Keep it simple and convenient. Combine carbs, protein, and fluids to speed recovery. Some quick options include:
● A smoothie made with fruit, yogurt, and protein powder
● A turkey wrap with veggies and hummus
● Chocolate milk and a banana
● Leftover rice or pasta with grilled fish or plant-based meatballs
Continue to hydrate, and if you’ve been sweating excessively, consider reaching for a salty snack or an electrolyte-rich drink.
Final Thoughts
You don’t need to be a Grand Slam athlete to fuel like one. Whether you're playing in summer tournaments or squeezing in weekday matches, how you fuel affects how you feel and play.
Eat well before the match, stay energized with the best on-court snack, and recover with a solid post-match meal. With the right habits—and a Chargel pouch in your bag—you’ll be ready to go from first serve to match point.
Author Profile: Melissa Boufounos is a certified holistic nutritionist, nutrition writer, and lifelong athlete based in the greater Ottawa, Ontario, Canada area. Melissa specializes in sports nutrition and works with teen and adolescent hockey players in her virtual private practice MB Performance Nutrition. As a media nutritionist, she regularly writes for Mindbodygreen and has been featured as a nutrition expert in publications like Forbes Health, Outside Online, Shape, Clean Plates, and more. She was recognized as one of Canada's Top 100 Health Experts by OptiMYz Magazine four years in a row. You can connect with Melissa on Instagram or Facebook.
