Performance Energy
Nutrition For Tennis
From friendly matches to multiday competitions, tennis puts intense demands on your body. Proper nutrition can be the secret to performing your best on the court.
All Activities
Clif Athlete, Venus Williams
Before
Between morning and afternoon training sessions or back-to-back matches, give your muscles ample energy by fueling up with carbohydrates before stepping onto the court.
Carbohydrates
Sustain Energy
Timing
1-2 Hours Before a Match
Clif Athlete, Frances Tiafoe
During
Aim for 30–60 grams of carbohydrates per hour when match play or training last more than two hours. This extra fuel helps maintain your power and energy on the court.
And be sure to stay hydrated! Proper hydration is important for power, endurance, and stroke precision—especially if you’re playing in the heat. Keep fluids courtside, and shoot for at least 8–12 ounces every time you change ends.
Carbohydrates
Sustain Energy
Timing
30-60g of Carbohydrates / Hour
Clif Athlete, Frances Tiafoe
After
After an intense day on the court, nourishing food with carbohydrates and protein can help restore and revitalize tired bodies. Help give your muscles a recharge by eating or drinking within 30 minutes of your last match or training session.
Protein + Carbohydrates
Repair & Restore
Timing
Within 30 minutes