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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.

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.

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, Venus Williams

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, Venus Williams

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