Tennis Nutrition Guide for Junior Players: What to Eat Before, During, and After Matches
What you eat directly affects how you play. The right food at the right time gives you steady energy, faster recovery, and better focus. The wrong food — or no food — leads to fatigue, cramps, and mental fog on court.
Before a Match (2-3 Hours Before)
Eat a balanced meal with carbohydrates for energy, some protein for staying power, and not too much fat (which digests slowly and can make you feel sluggish).
Good options: Pasta with chicken, a turkey sandwich on whole wheat, oatmeal with banana and peanut butter, rice with grilled chicken and vegetables.
Avoid: Fried food, heavy cream sauces, large amounts of cheese, spicy food, anything you haven't eaten before on match day.
Right Before a Match (30-60 Minutes Before)
If you need a small snack closer to match time, stick to easily digestible carbs:
- A banana
- A granola bar
- A few crackers with a thin layer of peanut butter
- A small handful of pretzels
- Applesauce pouch
During a Match
Hydration is #1. Drink water at every changeover, even if you don't feel thirsty. In hot conditions, a sports drink like Gatorade or a similar electrolyte drink helps replace what you lose through sweat. Alternate between water and sports drink.
For long matches (over 90 minutes) or tournament days with multiple matches, eat a small snack between sets or matches:
- Banana or orange slices
- Energy chews or gummies
- Half a granola bar
- A few bites of a PB&J sandwich
After a Match (Within 30-60 Minutes)
Your body needs to recover, especially if you have another match later in the day. The post-match window is crucial for refueling.
Priority: Carbs to replenish energy stores + protein to repair muscles + fluids to rehydrate.
- Chocolate milk (one of the best recovery drinks — has the ideal carb-to-protein ratio)
- A turkey or chicken sandwich
- Greek yogurt with fruit and granola
- A smoothie with fruit, protein powder or yogurt, and milk
Tournament Day Tips
- Pack a cooler with meals and snacks — don't rely on tournament concession stands
- Bring more water than you think you'll need
- Eat familiar foods — tournament day is not the time to try something new
- Eat small amounts frequently rather than one big meal between matches
- Avoid sugary sodas and energy drinks — the crash will hurt your second match