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What to Eat Before A Tennis Match

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What to eat before a tennis match – this is one of the most asked questions by tennis players of all levels. People ask me on the court all the time what I eat before or even during a match. The truth is, there are so many options when it comes to what you “could” eat before or even during a tennis match that you are probably going to need to do some experimentation. 

Everyone is different. People have different texture preferences when it comes to pre tennis match nutrition. Some people want all organic or whole foods only ingredients. Others don’t care as much. 

One of the main considerations when it comes to what to eat before a tennis match is how your nutrition choices are going to “settle” in your stomach. You don’t want to be in the middle of a tennis match and need to go to the bathroom. You also don’t want to feel heavy, sluggish, or bloated. You also don’t want to feel nauseous, which can happen easily. 

You also have to think about the time gap before a match or between matches. If you are eating anything with protein in it, you should probably do that at least 90 minutes before heavy exercise. The closer you are to playing, the more you should probably stick to fuel with zero protein in it. 

And again, you need to experiment. Some people could eat a whole jar of peanut butter right before a match and be fine. These are just general thoughts among athletes and trainers. Your individual experience may be very different. So you will need to try some things to figure out what works for you. 

Sometimes you have an extra tough match or a very hot day on the court. An energy gel or Honey Stinger Gummy can be a great pick me up and is generally pretty easy on the stomach even during heavy cardio. Hydration packs can help you absorb and maintain hydration (plus they taste great). 

A bit of preparation and planning will help you have the pep in your step for the best match possible. Here are a few products that I like to have on hand to help me through a tough match.

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HUMA CHIA ENERGERY


Huma Chia Energy Gel

Regular Price:

$28.45

When on the court, these energy gels can be a real burst of energy. They are stomach friendly, which is great during a match because sometimes the butterflies are already going. If you are looking for an easy way to get a little boost while exercising, consider these energy gels. They come in a variety pack allowing you to find your favorite.

SIMPLYFUEL


I love having these protein balls for a quick snack with a bit of protein in them. This is a great option if you are looking for something easy. I have also made these protein balls in my kitchen. 

Whole Food Protein Balls 

Regular Price:

$17.96

HONEY STINGER


Having some energy chews ready to go in your tennis bag is a great way to be ready for a tough match. These organic fruit energy chews are gluten free and caffeine free. I love keeping something like this ready to go for right before or during a tough match.

Honey Stinger Energy Chew

Regular Price

$25.88

LIQUID I.V.


Liquid IV is one of my all time favorite things to put into my tennis bag. For me, Liquid IV is a summer staple. I start drinking liquid IV 48 hours before a tournament or when I know I will be out in the heat for an extended amount of time. When it comes to getting an extra pop on the tennis court, Liquid IV is probably my number one go to for hydration. Plus, I love the way it tastes

Liquid I.V. Hydration Multiplier

Regular Price

$22.28

GATORADE


This is a cool new product from Gatorade. I have been known to drink Gatorade on the court, but this is a way to keep it ready to go in your tennis bag. All you need to do is add water. 

These squirt style bottle from Gatorade is a favorite at my house, especially with my kids. A great way to get a sports drink on the court.

Gatorade Gx Bottle

Regular Price:

$24.98


Summary – What to Eat Before A Tennis Match

What to eat before a tennis match is a question on every tennis player’s mind. It is always a topic of conversation on the team and on the court. People often ask me what I use for pre-match nutrition and I often try new products to see what works. 

Today there are seemingly endless types of nutrition for tennis players. You can find nutrition for 90 minutes before a match, five minutes before a match, hydration for during a match, and recovery nutrition for after a tennis match. And the truth is, these products keep improving, which is great for us! 

You will need to do some experimentation with different nutrition for tennis options to figure out what works for you. Gels are great and I like them, but some people don’t like the texture. Other people like Clif Bars, but they can be kind of dense and heavy when you are hot. 

Probably the most important thing to figure out when it comes to pre tennis match nutrition is how well your stomach does with different products. You don’t want to feel bloated or queasy or like you need to dash for the bathroom the whole time you are playing. And trust me, every tennis player has dealt with these things trying to get their nutrition sorted out. 

I hope you’ve enjoyed this article. All of these products I have used and had success with for tennis nutrition. If you have any suggestions or your own, please DM me on Instagram. I’d love to hear what you have used and found helpful.


About the Author

Katri is an avid club player and certified tennis junkie. Katri lives by the tennis mantra of, “Do whatever it takes to keep tennis fun. Sometimes it is playing more, sometimes it is buying a new tennis skirt.” Sportsmanship and fair play are utmost important and promotion of the game of tennis is paramount. Follow along for further tennis fun and friendship while keeping your head in the game.

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Tennis Yellow’s website and social media posts use affiliate links. If you make a purchase using such links, we may receive a commission, but this will not result in any additional charges to you. Please review our Privacy Policy and our Affiliate Link Policy for more information.