Nutrition Tips for Junior Tennis Players

What a junior player eats directly impacts how they perform on the court. Tennis demands endurance, quick reflexes, and sustained concentration — all of which depend on proper fueling. Here's a practical guide to sports nutrition for young tennis players.

Before a Match or Practice

Eat a balanced meal 2–3 hours before playing. This gives the body time to digest and convert food into usable energy.

Whole-grain pasta or rice with lean protein (chicken, turkey, or fish)
Peanut butter and banana sandwich on whole wheat bread
Oatmeal with berries and a hard-boiled egg
Avoid heavy, greasy, or high-fiber foods that can cause stomach discomfort

During Play

For matches lasting more than an hour, players need to refuel on changeovers.

Water is the top priority — drink at every changeover, even if not thirsty
Sports drinks can help replace electrolytes in hot conditions or long matches
Bananas, orange slices, or energy chews provide quick, digestible energy
Avoid sugary sodas, candy, or anything that causes a blood sugar spike and crash

After Play

The 30-minute window after intense exercise is critical for recovery. Aim for a snack or meal that combines protein and carbohydrates.

Chocolate milk — an excellent recovery drink with the right ratio of carbs to protein
Greek yogurt with granola and fruit
Turkey wrap with vegetables
Smoothie with protein powder, banana, and spinach

Hydration

Dehydration is a major performance killer. Junior players should drink water throughout the day, not just during play. A good rule: drink half your body weight in ounces per day, and more on training days. Monitor urine color — pale yellow means well-hydrated.

Foods to Limit

Processed fast food — low in nutrients, high in sodium and unhealthy fats
Sugary cereals and snacks — cause energy crashes
Excessive caffeine — can cause jitters and disrupt sleep, which is critical for young athletes
Large meals close to match time — can cause cramping and sluggishness