Tennis Sports Nutrition: Maximize Performance and Recovery

Introduction

Tennis sports nutrition has become essential for elite performance in professional tennis. As one of the most physically and mentally demanding racket sports, tennis requires strategic sports nutrition interventions that can enhance match performance, accelerate recovery, and significantly reduce injury risk (Vicente-Salar et al., 2025; Ranchordas et al., 2013).

This comprehensive tennis sports nutrition guide combines the latest evidence-based research with practical implementation strategies used by top professional tennis players worldwide. Elite tennis players must maintain peak physical and cognitive output for matches lasting 2-5+ hours, often with minimal recovery time between matches, making optimal tennis sports nutrition essential for competitive success (Vicente-Salar et al., 2025).

Key Benefits of Evidence-Based Tennis Sports Nutrition:

• Enhance match performance and stroke quality by 15-25%
• Maintain serve speed during final sets of prolonged matches
• Improve decision-making and concentration under fatigue
• Accelerate recovery between back-to-back matches
• Reduce injury risk and illness during tournament play
• Support immune function during extensive travel

The landmark International Tennis Federation (ITF), Women’s Tennis Association (WTA), and Association of Tennis Professionals (ATP) Expert Group Statement on Tennis Nutrition has revolutionized our understanding of performance nutrition, establishing new standards for carbohydrate periodization, protein optimization, and hydration strategies specifically for tennis players (Vicente-Salar et al., 2025).

This tennis sports nutrition guide presents the latest evidence-based framework, incorporating findings from over 100 peer-reviewed studies specifically tailored to elite tennis players’ physiological demands.

The Physiological Demands of Elite Tennis Performance

Tennis Match Intensity Analysis

Modern tennis performance analysis reveals unprecedented physical demands that require strategic tennis sports nutrition support (Vicente-Salar et al., 2025; Ranchordas et al., 2013). Professional tennis players experience unique intermittent high-intensity demands with matches lasting 2-4 hours on average, but potentially extending beyond 5 hours in Grand Slam competitions.

Physical Demands Per Tennis Match:

Demand Category	Amount	Impact	Nutrition Priority
Match Duration	2-4 hours (avg)	Energy depletion	Carbohydrate availability
Playing Time	20-30% of total	Intermittent intensity	Strategic fueling
Heart Rate	60-80% HRmax	Cardiovascular stress	Hydration management
Sweat Loss	0.5-3.5 L/hr	Electrolyte depletion	Individualized hydration
Point Duration	4-10 seconds	Explosive efforts	Phosphocreatine system
Rally Recovery	10-20 seconds	Brief active recovery	Glycogen maintenance
Changeover Rest	60-90 seconds	Refueling opportunities	Strategic intake

Energy System Requirements

Contemporary metabolic analysis reveals tennis’s complex energy demands requiring targeted tennis sports nutrition strategies (Vicente-Salar et al., 2025; Ranchordas et al., 2013):

Energy System Contributions:

• Aerobic (85-90%): Primary energy system using carbohydrates and fats for sustained effort
• Anaerobic Glycolytic (8-12%): Muscle glycogen for high-intensity rallies and repeated sprints
• Phosphocreatine (1-3%): Explosive power for serves, volleys, and directional changes

Energy Expenditure by Match Duration:

Energy expenditures have been documented at 30.9 ± 5.5 kJ·min⁻¹ for women and 45.3 ± 7.3 kJ·min⁻¹ for men players (Ranchordas et al., 2013):

• 1-hour match: 443 kcal (women), 649 kcal (men)
• 90-minute match: 664 kcal (women), 973 kcal (men)
• 2.5-hour match: 1,107 kcal (women), 1,622 kcal (men)
• 5-hour match: 3,244+ kcal (men)

Evidence-Based Carbohydrate Strategies for Tennis Performance

Latest Research on Tennis Carbohydrate Requirements

Recent research demonstrates that strategic carbohydrate availability significantly enhances tennis performance while promoting optimal training adaptations (Vicente-Salar et al., 2025). Studies show that carbohydrate supplementation improved stroke quality and shuttle run performance during prolonged match-play (Vergauwen et al., 1998).

Key Research Findings:

• Carbohydrate supplementation (0.7 g·kg⁻¹BM·h⁻¹) improved stroke quality and reduced errors during prolonged tennis play
• Serve accuracy and speed maintained better with adequate carbohydrate availability
• Blood glucose responses during tournament play show endogenous glycogen stores sufficient for approximately 100 minutes
• Tennis-specific carbohydrate strategies improved passing accuracy under fatigue

ITF/WTA/ATP Expert Group Tennis Carbohydrate Guidelines

Daily Carbohydrate Recommendations:

Training/Competition Phase	Intake (g/kg/day)	Purpose	Performance Outcome
Light Training/Off-Season	3-5 g/kg	Maintenance	Preserved training quality
Moderate Training	5-7 g/kg	Training fuel	Enhanced adaptations
Intensive Training	6-8 g/kg	High workload support	Optimal recovery
Pre-Tournament	7-10 g/kg	Glycogen maximization	Peak availability
Tournament Play	8-10 g/kg	Sustained performance	Match-to-match recovery

Match-Day Carbohydrate Protocol

Strategic Carbohydrate Timing for Tennis:

Timing	Amount	Type	Benefit	Evidence
3-4 hours pre-match	1-4 g/kg	Complex CHO, low fiber	Glycogen optimization	Vicente-Salar et al., 2025
1-2 hours pre-match	0.5-1 g/kg	Easily digestible CHO	Final topping	Ranchordas et al., 2013
30-60 min pre-match	15-30g	Simple CHO	Immediate availability	Vicente-Salar et al., 2025
During match (<90 min)	Small amounts	Sports drink/gel	Mouth rinsing benefits	McRae & Galloway, 2012
During match (>90 min)	30-60 g/hr	Sports drink/gel/banana	Enhanced stroke quality	Vergauwen et al., 1998
Post-match (0-30 min)	1.0-1.5 g/kg	Quick-absorbing CHO	Rapid replenishment	Vicente-Salar et al., 2025

Advanced Protein Strategies for Tennis Performance

Tennis Protein Requirements

Recent systematic reviews have refined protein recommendations for tennis players, recognizing the sport’s unique demands (Vicente-Salar et al., 2025; Ranchordas et al., 2013):

Evidence-Based Protein Guidelines:

Training Situation	Protein (g/kg/day)	Evidence	Outcome
Base Training	1.2-1.6 g/kg	Ranchordas et al., 2013	Lean mass maintenance
Intensive Training	1.6-1.8 g/kg	Vicente-Salar et al., 2025	Enhanced recovery
Tournament Play	1.5-2.0 g/kg	Vicente-Salar et al., 2025	Accelerated repair
Injury Recovery	2.0-2.4 g/kg	Vicente-Salar et al., 2025	Tissue regeneration

Post-Match Protein Strategies

Research demonstrates significant recovery improvements with strategic protein timing during tournaments (Vicente-Salar et al., 2025):

Optimal Protein Timing:

Timing	Amount	Type	Benefit	Evidence Quality
0-30 min post-match	20-40g	Whey protein	Enhanced synthesis	RCT Level 1
Throughout day	20-30g every 3-4 hours	Mixed sources	Optimized rates	Meta-analysis
Pre-sleep	20-30g	Casein protein	Overnight recovery	Expert consensus
Between matches	0.3-0.5 g/kg	Complete protein	Sustained response	Expert consensus

Best Protein Sources for Tennis

Protein Quality and Leucine Content:

Protein Source	Leucine (g/25g)	Absorption	Timing	Application
Whey Protein	2.5-3.0g	Rapid (30-60 min)	Post-match	Immediate recovery
Casein Protein	2.2-2.7g	Slow (6-8 hours)	Pre-sleep	Overnight recovery
Lean Meats	2.0-2.5g	Moderate (2-4 hours)	Daily meals	Sustained supply
Eggs	1.8-2.2g	Moderate (2-3 hours)	Breakfast	Complete profile
Greek Yogurt	~2.2g	Moderate	Snacks	Natural CHO combo

Hydration and Electrolyte Management for Tennis Players

Individual Sweat Rate Assessment

Elite tennis players show dramatic differences in sweat rates, ranging from 0.5 to over 5 L·hr⁻¹ depending on environmental conditions (Ranchordas et al., 2013; Vicente-Salar et al., 2025).

Sweat Rate Calculation:

Why Hydration Matters:

• Tennis players lose 1.1-2.5 L per match on average
• Dehydration >2% body weight reduces sprint performance
• Individual sweat rates vary 3-10 fold between players
• Environmental conditions dramatically affect fluid needs
• Sodium losses range from 0.5-1.8 g per match

Environmental Hydration Strategies

Fluid Needs by Court and Environmental Conditions:

Environment	Court Temp	Fluid Needs (mL/hr)	Electrolyte Focus	Special Considerations
Indoor/Cool	<20°C	500-800	Sodium: 300-500 mg/L	Standard protocols
Moderate	20-27°C	600-1000	Sodium: 500-700 mg/L	Monitor intake at changeovers
Hot	27-32°C	1000-1500	Sodium: 600-800 mg/L	Aggressive hydration strategy
Extreme	>32°C	1500-2500+	Sodium: 700-1000 mg/L	Medical supervision, cooling

Tennis Hydration Protocols

ITF/WTA/ATP Expert Recommendations:

Pre-Match Hydration:

• 4 hours before: 5-7 mL/kg body weight (350-490 mL for 70kg player)
• If urine is dark: Additional 3-5 mL/kg
• Hot weather: Preload with 400-700 mg sodium 2-4 hours before

During-Match Hydration (Vicente-Salar et al., 2025; Ranchordas et al., 2013):

Match Conditions	Per Changeover	Per Hour	Notes
Mild (<27°C)	200 mL	600-800 mL	Standard protocol
Hot (>27°C)	≥400 mL	1000-1500+ mL	Aggressive replacement
Humid conditions	≥400 mL	1200-2000 mL	Maximum practical intake

Tennis Electrolyte Replacement

Essential Electrolytes:

Electrolyte	Function	Loss Rate	Replacement Strategy	Performance Impact
Sodium	Fluid retention, nerve conduction	400-1800 mg/match	300-700 mg/L beverages	Prevents cramping, maintains cognition
Potassium	Muscle contraction	150-300 mg/L sweat	100-200 mg/L beverages	Prevents cramping
Magnesium	Energy production	Variable loss	400-420 mg daily	Supports metabolism
Chloride	Fluid balance	300-900 mg/L sweat	Balanced with sodium	Maintains balance

Essential Micronutrients for Elite Tennis Performance

Critical Micronutrients for Tennis

The ITF/WTA/ATP Expert Group identified key micronutrients crucial for tennis performance, particularly given the travel demands and tournament schedules (Vicente-Salar et al., 2025):

Essential Tennis Micronutrients:

Micronutrient	Function	Deficiency Impact	Optimal Intake	Tennis-Specific Evidence
Iron	Oxygen transport, energy metabolism	Reduced endurance, fatigue	Women: 15-18 mg/day, Men: 8-10 mg/day	Higher risk in female players
Vitamin D	Bone health, muscle function, immunity	Reduced power, bone stress	1000-4000 IU/day	Deficiency common in indoor players
Calcium	Bone health, muscle contraction	Stress fractures, cramping	1000-1300 mg/day	Critical for junior players
Magnesium	Muscle contraction, energy	Cramping, fatigue	400-420 mg/day	Important for match play
B-Complex	Energy metabolism	Reduced cognition	As per RDA	Supports training demands
Vitamin C	Immune function, collagen	Increased illness	90-1000 mg/day	Travel-related illness prevention
Zinc	Immune function, recovery	Impaired healing	8-11 mg/day	Tournament period support

Gender-Specific Micronutrient Requirements

Female Tennis Players (Vicente-Salar et al., 2025):

• Iron: 15-18 mg/day (menstruation losses)
• Calcium: 1200-1500 mg/day (bone health, amenorrhea risk)
• Higher risk of low energy availability requiring careful monitoring

Male Tennis Players:

• Iron: 8-10 mg/day
• Calcium: 1000-1200 mg/day
• Standard monitoring protocols

Revolutionary Gut Health and Microbiome for Tennis

The Tennis Player’s Gut Microbiome

Elite tennis players face unique gut health challenges due to frequent travel, varying food environments, and competition stress. Recent research confirms gut health is crucial for tennis performance through improved energy harvest and immune function (Vicente-Salar et al., 2025).

Why Gut Health Matters:

• Travel stress increases gastrointestinal disturbance risk
• Gut-brain axis influences decision-making during matches
• Microbiome diversity correlates with recovery capacity
• Probiotics can reduce upper respiratory infections by ~24%
• Affects performance through energy availability

Evidence-Based Probiotic Strategies for Tennis

Tennis Probiotic Benefits:

Mechanism	Strains	Benefits	Evidence Level	Tennis Application
Enhanced nutrient absorption	Lactobacillus acidophilus, Bifidobacterium	Improved energy availability	RCT Level 1	Daily training support
Reduced GI distress	Multi-strain formulations	Better travel tolerance	RCT Level 1	Tournament periods
Immune support	Bacillus subtilis	Reduced illness (~24%)	Meta-analysis	During travel
Recovery enhancement	Various strains	Faster adaptation	RCT Level 2	Intensive training blocks

Probiotic Implementation for Tennis

Tennis Probiotic Protocol:

Phase	Duration	Strain Selection	Dosage	Expected Outcomes
Pre-Travel	2-4 weeks before	Multi-strain formulation	10-50 billion CFU	Establish gut colonization
Tournament Period	During competition	Targeted support strains	Maintenance dosing	Optimal gut health
Recovery Phase	Post-tournament	Performance-specific strains	50-100 billion CFU	Enhanced recovery markers

Evidence-Based Supplementation for Tennis Performance

Tier 1: Strong Evidence Supplements

The ITF/WTA/ATP Expert Group provides definitive evidence for specific supplements in tennis (Vicente-Salar et al., 2025):

Top Evidence-Based Supplements:

Supplement	Evidence Level	Dosage Protocol	Benefits	Research
Caffeine	Level 1 (Multiple RCTs)	3-6 mg/kg, 60 min pre-match	Improved serve speed, stroke quality, alertness	Hornery et al., 2007; Vicente-Salar et al., 2025
Carbohydrate-Electrolyte Drinks	Level 1 (Network meta-analysis)	6-8% CHO with sodium	Large effect on stroke performance	Vergauwen et al., 1998; McRae & Galloway, 2012
Creatine Monohydrate	Level 2 (Mixed tennis-specific)	3-5g daily or loading protocol	May support training adaptations	Pluim et al., 2006; Op’t Eijnde & Hespel, 2001

Tier 2: Moderate Evidence Supplements

Promising Supplements:

Supplement	Evidence Level	Dosage	Benefits	Research
Sodium Bicarbonate	Level 2 (Limited tennis RCTs)	0.3 g/kg, 60-90 min pre	Enhanced repeated-sprint ability	Wu et al., 2010
Beetroot Juice/Nitrates	Level 3 (No benefit in tennis)	300-600mg nitrate	NOT recommended for match play	Fernández-Elías et al., 2022
Beta-Alanine	Level 2 (Promising)	3-5g daily × 4-6 weeks	Potential for repeated high-intensity efforts	Vicente-Salar et al., 2020
Probiotics	Level 2 (Emerging)	10-50 billion CFU daily	Immune support, reduced illness	Vicente-Salar et al., 2025

Caffeine: The Most Effective Tennis Supplement

Tennis-Specific Caffeine Research:

Caffeine is consistently the most reliable performance aid for tennis players (Vicente-Salar et al., 2025; Ranchordas et al., 2013):

Benefits Demonstrated:

• Increased serve ball speed in final sets (165 vs 159 km/h with placebo)
• Improved hitting accuracy and success during prolonged match-play
• Enhanced alertness and reduced perception of effort
• Better maintenance of stroke quality under fatigue

Optimal Caffeine Protocol:

• Dose: 3-6 mg/kg body weight
• Timing: 30-60 minutes before match start
• Form: Anhydrous capsules, caffeinated gels, or coffee
• During match: Additional small doses possible for matches >3 hours

Important Considerations:

• Evening matches: May impair sleep quality if consumed <6 hours before bed
• Individual variability: Test during training first
• Habituation: Some tolerance may develop with daily use
• Side effects: Nervousness, GI distress at high doses (>6 mg/kg)

Creatine for Tennis: Mixed Evidence

Despite popularity, tennis-specific research shows mixed results (Pluim et al., 2006; Op’t Eijnde & Hespel, 2001):

No Immediate Match Benefits:

• No improvements in serve ball speed
• No enhancement in stroke precision
• No benefits to shuttle run performance

Potential Long-Term Benefits:

• Muscle hypertrophy may enhance ball speed over time
• Support for training quality during intensive periods
• May benefit vegetarian/vegan players with lower baseline stores

Recommendation: Consider for training periods, not immediate match performance enhancement.

Match Day Nutrition Protocols

Pre-Match Nutrition Strategy

Strategic timing optimizes gastric emptying while maximizing energy availability (Vicente-Salar et al., 2025; Ranchordas et al., 2013):

Optimal Pre-Match Nutrition:

Timing	Macronutrient	Amount	Rationale	Evidence
3-4 hours before	Carbohydrates	1-4 g/kg	Glycogen optimization	Vicente-Salar et al., 2025
3-4 hours before	Protein	0.3-0.5 g/kg	Amino acid availability	Expert consensus
3-4 hours before	Fat	<0.5 g/kg	Minimize gastric distress	Expert consensus
1-2 hours before	Carbohydrates	0.5-1 g/kg	Final glycogen topping	Ranchordas et al., 2013
30-60 minutes before	Carbohydrates	15-30g	Immediate availability	Vicente-Salar et al., 2025

Practical Pre-Match Meal Examples:

3-4 Hours Before Match:

• Pasta with lean chicken and low-fiber vegetables (1.5-2g CHO/kg + 0.3g protein/kg)
• Rice bowl with fish and avocado
• Oatmeal with banana, honey, and protein powder
• White bread sandwich with turkey and sports drink

1-2 Hours Before Match:

• Sports drink with banana
• Energy bar with low fiber
• Toast with honey
• Rice cakes with jam

During-Match Nutrition

Research confirms stroke performance maintenance depends critically on carbohydrate availability (Vicente-Salar et al., 2025; Vergauwen et al., 1998):

During-Match Strategy:

Match Duration	Carbohydrate Amount	Delivery Method	Performance Benefit	Evidence Quality
<90 minutes	Small amounts/mouth rinse	Sports drink	Maintained concentration	RCT Level 2
90-150 minutes	30-45 g/hr	Sports drink/gel	Enhanced stroke quality	RCT Level 1
150-180 minutes	45-60 g/hr	Drink + gel/banana	Maintained serve speed	RCT Level 1
>180 minutes	60-90 g/hr	Multiple sources	Overall performance preservation	Expert consensus

Practical During-Match Options:

• Sports drinks (6-8% CHO): 15-20g per 250mL
• Energy gels: 20-30g per packet
• Bananas: ~25g CHO per medium banana
• Energy chews: Easy to consume at changeovers

Post-Match Recovery Nutrition

Optimal Recovery Nutrition:

Component	Immediate (0-30 min)	Extended (2-24 hours)	Recovery Outcome	Evidence Level
Carbohydrates	1.0-1.5 g/kg	1.0-1.2 g/kg every 2 hours	Glycogen replenishment	RCT Level 1
Protein	20-40g	20-30g every 3-4 hours	Muscle protein synthesis	RCT Level 1
Fluids	150% of weight lost	As needed	Rehydration	Guidelines
Electrolytes	Sodium: 300-700 mg/L	Balanced replacement	Fluid retention	Expert consensus

Position and Playing Style-Specific Nutrition

Court Surface Considerations

Different court surfaces create varying nutritional demands (Vicente-Salar et al., 2025):

Court Surface	Match Characteristics	Carbohydrate Priority	Hydration Focus
Clay	Longer rallies, 25% playing time	Higher (8-10 g/kg/day)	Maximum (longer matches)
Hard	Moderate rallies, 21% playing time	Moderate-High (7-9 g/kg/day)	High (heat reflection)
Grass	Shorter rallies, serve-volley	Moderate (6-8 g/kg/day)	Moderate
Indoor	Controlled conditions	Standard (6-8 g/kg/day)	Lower sweat rates

Playing Style Nutrition Strategies

Baseline Player:

• Characteristics: Longer rallies, higher total distance
• Energy needs: 10-15% higher than serve-volley players
• CHO requirements: 8-10 g/kg/day
• Hydration: Maximum attention to replacement
• During-match fueling: Essential for matches >2 hours

Serve-and-Volley Player:

• Characteristics: Shorter points, explosive movements
• Energy needs: Lower total, higher intensity bursts
• CHO requirements: 6-8 g/kg/day
• Protein focus: Support for power development
• Creatine consideration: May benefit training

Tournament and Travel Nutrition Management

Tournament Congestion Strategies

Nutrition for Back-to-Back Matches:

Recovery Period	Carbohydrate Strategy	Protein Strategy	Hydration Priority	Special Considerations
<12 hours	Aggressive: 1.5 g/kg immediately + frequent feedings	20-30g every 2-3 hours	150% replacement ASAP	Liquid nutrition may be easier
12-24 hours	1.0-1.2 g/kg every 2 hours	20-30g every 3-4 hours	Complete rehydration	Focus on sleep quality
24-48 hours	Standard: 8-10 g/kg daily	Standard: 1.6-1.8 g/kg daily	Monitor daily weight	Normal meal patterns
>48 hours	Maintenance: 6-8 g/kg daily	Maintenance: 1.5-1.7 g/kg daily	Standard protocols	Can include training

Travel and Jet Lag Nutrition

The ITF/WTA/ATP Expert Group addresses unique travel challenges (Vicente-Salar et al., 2025):

Travel Nutrition Strategies:

Travel Phase	Key Recommendations	Rationale
Pre-Flight	Adjust sleep to new time zone 2-3 days before<br>• Hydrate well before departure<br>• Pack non-perishable foods	Facilitate circadian adjustment<br>Prevent in-flight dehydration<br>Ensure food availability
During Flight	Extra 15-20 mL fluid per hour<br>• Avoid excessive alcohol<br>• Light, frequent snacks<br>• Communicate dietary needs to airline	Combat dry cabin air<br>Prevent dehydration<br>Maintain energy<br>Ensure adequate nutrition
Post-Arrival	Light exposure during new daytime<br>• Match meal timing to new time zone<br>• Avoid heavy evening exercise for 2-3 days (eastward)<br>• Probiotics for GI health	Circadian entrainment<br>Digestive adaptation<br>Phase advance/delay<br>Prevent traveler’s diarrhea

Jet Lag Management:

• Westward travel (phase delay easier): Exercise can help in new environment
• Eastward travel (phase advance harder): Avoid morning exercise for 2-3 days
• Melatonin: Timing critical – consult with physician
• Caffeine: Strategic use for alertness, avoid evening

Heat Acclimatization and Nutrition

Hot Weather Tournament Preparation (Vicente-Salar et al., 2025):

Pre-Tournament (2 weeks before):

• Heat acclimatization: 60+ min/day training in heat
• Increase daily sodium intake to 5-7g
• Practice aggressive hydration protocols
• Test individual sweat rates

During Hot Weather Tournaments:

• Sodium loading: 400-700mg with fluids 2-4 hours pre-match
• Hyperhydration protocols: 25 mL/kg with sodium 2 hours before
• Aggressive during-match hydration: ≥400 mL per changeover
• Cooling strategies: Ice towels, cold beverages, ice vests

Special Population Considerations

Female Tennis Players

Female tennis players have distinct physiological and nutritional needs (Vicente-Salar et al., 2025):

Key Differences:

• Iron requirements: 15-18 mg/day (vs 8-10 mg/day for men) due to menstruation
• Calcium needs: 1200-1500 mg/day (higher risk of bone issues)
• Energy availability: Higher risk of low energy availability (LEA)
• Menstrual cycle considerations: May affect performance perception

Menstrual Cycle and Performance:

• Limited evidence for performance changes across cycle phases
• Individual experiences vary significantly
• Serve accuracy may decrease during early follicular phase (bleeding days)
• Nutrition should remain consistent unless individual issues identified

Low Energy Availability (LEA) Risk:

• Female players at higher risk due to body composition pressures
• Can lead to menstrual dysfunction, bone loss, impaired performance
• Requires multidisciplinary treatment including nutrition, medical, psychological
• Regular monitoring recommended for at-risk players

Junior and Youth Tennis Players

Young tennis players face unique nutritional challenges (Vicente-Salar et al., 2025):

Special Needs:

• Growth and development: Additional energy and nutrients beyond training demands
• Training volume: Often 15-20 hours per week by age 14
• Tournament travel: Disrupts normal eating patterns and food access
• Nutrition education: Often lacking in practical skills

Common Issues Identified:

• 32% experience negative energy balance
• Calcium intakes often insufficient
• Irregular meal patterns during tournaments
• Limited access to appropriate foods when traveling
• Poor sleep quality affecting recovery

Recommendations:

• Comprehensive nutrition education programs
• Practical food preparation skills
• Tournament food planning with support teams
• Regular nutritional status monitoring
• Appropriate protein for growth: 1.5-1.7 g/kg/day
• Calcium: 1200-1500 mg/day for bone development

Wheelchair Tennis Players

Wheelchair tennis players have unique nutritional considerations (Vicente-Salar et al., 2025):

Energy Demands:

• Lower total energy expenditure due to smaller muscle mass
• Match intensity similar but duration characteristics different
• Energy needs: 65.2 ± 8.9 kcal/kg fat-free mass/day
• High inter-individual variability requires personalized assessment

Hydration Challenges:

• Limited sweating response below injury level (spinal cord injury)
• May require reduced fluid intake to avoid bladder distension
• Risk of autonomic dysreflexia with overdistention
• Individual hydration plans essential

Micronutrient Considerations:

• Vitamin D: 50-100% deficiency prevalence (limited sun exposure)
  • Supplementation: 5,000-6,000 IU/day for 10-12 weeks
• Iron: Higher deficiency risk with lower energy intake
  • Regular screening recommended
  • Modified supplementation protocols (every other day may be better tolerated)

Carbohydrate and Protein:

• More conservative CHO recommendations due to lower energy needs
• Periodized approach: Focus CHO on key training sessions
• Match fueling: Up to 30 g/hr usually sufficient (shorter playing time)
• Protein: 1.2-1.8 g/kg/day, distributed throughout day
• Post-match: 1 g/kg CHO + 20-30g protein

Supplement Considerations:

• Caffeine: Individual variability higher; may need lower doses or longer delay (up to 90 min)
• Creatine: Follow standard protocols (3-5g daily)
• Cooling strategies especially important for thermoregulation limitations

Nutrition for Injury Prevention and Recovery

Injury Prevention Through Nutrition

Tennis players face injury risks from repetitive stress and high training volumes (Vicente-Salar et al., 2025):

Nutritional Injury Prevention Strategies:

Injury Risk	Nutritional Strategy	Mechanism	Evidence
Muscle Strains	Adequate protein (1.6-1.8 g/kg) + creatine	Muscle strength and recovery	Expert consensus
Tendinopathy	Collagen (15g/day) + Vitamin C	Collagen synthesis support	Limited evidence
Stress Fractures	Calcium (1000-1500 mg) + Vitamin D (2000+ IU)	Bone health optimization	Strong evidence
Overuse Injuries	Adequate energy availability	Prevent REDs syndrome	Strong evidence
Immune Depression	Sufficient CHO + vitamin C, zinc	Immune function support	Moderate evidence

Injury Rehabilitation Nutrition

When injuries occur requiring immobilization or reduced training (Vicente-Salar et al., 2025):

Acute Injury Phase (Immobilization):

• Protein: Increase to 2.0-2.4 g/kg/day to combat muscle atrophy
• Energy: Reduce total intake but maintain adequate levels
• Distribution: 20-40g protein every 3-4 hours throughout day
• Anti-inflammatory: Omega-3 fatty acids (caution – may slow initial healing)

Rehabilitation Phase (Return to Training):

• Protein: Maintain 2.0-2.4 g/kg/day for muscle rebuilding
• Energy: Gradually increase with activity
• Creatine: May support muscle regrowth (3-5g daily)
• Micronutrients: Ensure adequate vitamin D, calcium, zinc

Immune Function and Illness Management

Travel-Related Illness Prevention

Professional tennis players face increased infection risk due to frequent travel (Vicente-Salar et al., 2025):

Immune Support Strategies:

Strategy	Implementation	Evidence	Tennis Application
Probiotics	4 weeks before travel, continue during	Moderate	Reduce traveler’s diarrhea risk
Vitamin C	250-1000 mg/day during intensive periods	Moderate	May reduce URI duration by 33%
Zinc Lozenges	75-100 mg/day at symptom onset × 5 days	Strong	Reduce cold duration
Hand Hygiene	Frequent washing, sanitizer	Strong	Primary prevention method
Adequate CHO	Maintain 6-8 g/kg during training	Moderate	Support immune function

Gastrointestinal Illness During Travel

Prevention Strategies:

• Avoid raw/unpeeled fruits and vegetables in high-risk areas
• Use bottled water for drinking and brushing teeth
• Avoid ice cubes from local water
• Wash hands frequently
• Probiotic supplementation 4 weeks prior to travel

Management If Illness Occurs:

• Oral rehydration solutions (sodium + glucose)
• Anti-diarrheal medications for symptomatic relief
• Short-term fasting may help
• Medical attention if severe or persistent
• May require antibiotics for bacterial infections

Supplement Safety and Anti-Doping

Contamination Risk in Supplements

The tennis anti-doping cases highlight supplement contamination risks (Vicente-Salar et al., 2025; Ranchordas et al., 2013):

Key Safety Recommendations:

1. Use Third-Party Tested Products:
   • Informed Sport certification
   • NSF Certified for Sport
   • BSCG Certified Drug Free
   • Cologne List
   • HASTA certification
2. Prioritize Food First Approach:
   • Meet nutrient needs through whole foods when possible
   • Supplements should supplement, not replace, good nutrition
   • Sports foods (drinks, gels, bars) generally lower risk than pills/powders
3. Risk Assessment:
   • Higher risk: Products purchased online, international sources
   • Lower risk: Certified products from reputable manufacturers
   • Document all supplements used
   • Consult with qualified sports nutritionist
4. Specific to Tennis:
   • ATP/WTA endorsed products have caused positive tests in past
   • Even “approved” products may have contamination
   • Player responsible regardless of source
   • When in doubt, don’t use it

Practical Implementation for Tennis Players

Phase 1: Assessment and Individualization (Weeks 1-2)

Assessment Protocol:

Component	Method	Purpose	Action Required
Energy Expenditure	Training/match monitoring	Personalized energy needs	Calculate daily targets
Sweat Rate	Practice session testing	Hydration strategy	Individual fluid plans
Body Composition	DEXA/BodPod	Protein and energy requirements	Set composition goals
Dietary Analysis	7-day food diary	Current nutrition patterns	Identify improvements
Micronutrient Status	Blood work (iron, vitamin D)	Deficiency identification	Supplementation if needed
GI Tolerance	Food testing	Food sensitivities	Avoid problem foods

Phase 2: Optimization and Testing (Weeks 3-6)

Strategy Implementation:

Strategy	Timeline	Monitoring	Success Metrics
Daily Nutrition Plan	Week 3-4	Food logs, energy levels	Maintained body weight/composition
Hydration Protocols	Week 3-4	Urine color, body weight	Optimal hydration status
Pre-Match Meals	Week 3-4	Performance, GI comfort	No GI distress, good energy
During-Match Fueling	Week 5-6	Stroke quality, concentration	Maintained performance
Supplement Testing	Week 5-6	Performance measures	Measurable improvements
Travel Strategies	Week 5-6	Practice scenarios	Confidence in protocols

Phase 3: Competition Ready (Weeks 7+)

Match-Day Nutrition System:

Day Before Match:

• CHO intake: 7-10 g/kg spread throughout day
• Protein: 1.6-1.8 g/kg
• Hydration: Monitor urine color (pale yellow)
• Familiar foods only
• Avoid high-fiber, high-fat foods
• Early dinner if morning match

Match Day Timeline:

3-4 Hours Before:

• Pre-match meal: 1-4 g/kg CHO + 0.3-0.5 g/kg protein
• Low fiber, low fat
• Familiar foods
• Example: Pasta with lean protein, white bread sandwich

1-2 Hours Before:

• Light CHO top-up: 0.5-1 g/kg
• Example: Sports drink + banana, energy bar

30-60 Minutes Before:

• Final small amount: 15-30g CHO
• Sports drink or gel

During Match:

• Every changeover: Fluid + CHO as per plan
• <90 min: Minimal CHO, focus hydration
• 90 min: 30-60 g CHO/hr
• Monitor concentration and energy

Immediately Post-Match (0-30 min):

• 1.0-1.5 g/kg CHO
• 20-40g protein
• Begin rehydration (150% of losses)
• Sodium: 300-700 mg/L fluid

2-4 Hours Post-Match:

• Complete meal with CHO, protein, vegetables
• Continue rehydration
• Anti-inflammatory foods if desired

Frequently Asked Questions (FAQ)

Q:How much protein should I consume immediately after a tennis match?
Research demonstrates that consuming 20-40g of fast-absorbing protein (whey) within 30 minutes post-match optimizes muscle protein synthesis and accelerates recovery, especially during tournament play with short recovery periods (Vicente-Salar et al., 2025).

Q:What’s the optimal carbohydrate strategy for tournament play?
During tournaments, consume 8-10 g/kg/day of carbohydrates spread throughout the day, with pre-match meals 3-4 hours before (1-4 g/kg), and 30-60 g/hr during matches lasting >90 minutes (Vicente-Salar et al., 2025; Vergauwen et al., 1998).

Q:How much fluid should I drink during changeovers?
In mild conditions (<27°C), consume 200 mL per changeover. In hot conditions (>27°C), increase to ≥400 mL per changeover. Adjust based on your individual sweat rate assessment (Ranchordas et al., 2013; Vicente-Salar et al., 2025).

Q:Which supplements have the strongest evidence for tennis performance?
Caffeine (3-6 mg/kg taken 60 minutes pre-match) has the strongest evidence, improving serve speed and stroke quality during prolonged play. Carbohydrate-electrolyte drinks during matches >90 minutes also show clear benefits (Vicente-Salar et al., 2025; Hornery et al., 2007).

Q:Should I use different nutrition strategies for clay court vs hard court tournaments?
Yes. Clay court matches typically involve longer rallies and higher playing time (~25% vs ~21%), requiring higher carbohydrate intake (8-10 g/kg vs 7-9 g/kg) and more aggressive hydration strategies (Vicente-Salar et al., 2025).

Q:How do I calculate my individual hydration needs?
Use the formula: Sweat Rate (L/hr) = [(Pre-weight – Post-weight) + Fluid intake – Urine output] ÷ Duration. Test this during practice sessions matching match intensity and environmental conditions (Ranchordas et al., 2013).

Q:Does creatine supplementation improve tennis performance?
Tennis-specific research shows no immediate benefits to serve speed, stroke precision, or sprint performance. However, creatine may support training quality and muscle development over longer periods (Pluim et al., 2006; Op’t Eijnde & Hespel, 2001).

Q:How long before a match should I stop eating solid food?
Consume your main pre-match meal 3-4 hours before match start, with lighter carbohydrate intake (0.5-1 g/kg) 1-2 hours prior, and final small amounts (15-30g) 30-60 minutes before the match (Vicente-Salar et al., 2025).

Q:Are there nutritional differences between male and female tennis players?
Yes. Female players require higher iron intake (15-18 mg/day vs 8-10 mg/day) due to menstruation, higher calcium needs (1200-1500 mg/day), and are at higher risk for low energy availability requiring careful monitoring (Vicente-Salar et al., 2025).

Q:How should nutrition change when playing back-to-back matches?
With <12 hours between matches, implement aggressive refueling: 1.5 g/kg CHO immediately post-match, then 1.0-1.2 g/kg every 2 hours, with 20-30g protein every 2-3 hours. Prioritize liquid nutrition if appetite is suppressed (Vicente-Salar et al., 2025).

Q:What should junior tennis players focus on nutritionally?
Junior players need adequate energy to support both training and growth (often underconsumed), calcium (1200-1500 mg/day) for bone development, consistent protein (1.5-1.7 g/kg/day), and nutrition education for independent food choices (Vicente-Salar et al., 2025).

Q:How can I prevent illness during international tournaments?
Start probiotics 4 weeks before travel, maintain hand hygiene, avoid risky foods/water, keep vitamin C intake adequate (250-1000 mg/day), and maintain carbohydrate intake to support immune function (Vicente-Salar et al., 2025).

Q:Should I adjust nutrition based on court surface?
Yes. Clay courts with longer rallies require higher carbohydrate (8-10 g/kg/day) and more aggressive hydration. Hard courts in hot conditions need maximum hydration focus. Indoor courts allow more controlled nutrition strategies (Vicente-Salar et al., 2025).

Q:What are the best foods to eat between matches at tournaments?
Focus on easily digestible carbohydrate-rich foods: white rice, pasta, bread, bananas, sports drinks. Include 20-30g protein from lean sources or supplements. Avoid high-fiber, high-fat foods that slow digestion (Vicente-Salar et al., 2025).

Q:How do I manage nutrition when traveling across multiple time zones?
Adjust sleep and meal timing toward new time zone 2-3 days before departure, consume extra fluids during flight (15-20 mL/hr), use light exposure strategically upon arrival, and consider probiotic supplementation for GI health (Vicente-Salar et al., 2025).

Conclusion

The evolution of tennis sports nutrition science has established evidence-based frameworks that provide measurable competitive advantages for elite players (Vicente-Salar et al., 2025). Strategic implementation through carbohydrate periodization, optimal protein timing, individualized hydration strategies, and evidence-based supplementation is now essential for excellence in modern professional tennis.

Key Performance Benefits

Contemporary research demonstrates that players implementing comprehensive sports nutrition strategies gain significant benefits:

✓ Enhanced endurance – Maintained stroke quality throughout 3+ hour matches
✓ Improved skill maintenance – Better serve speed and accuracy in final sets
✓ Accelerated recovery – Faster preparation for back-to-back matches
✓ Reduced injury risk – Lower incidence of muscle strains and stress fractures
✓ Better immune function – Fewer illnesses during tournament periods
✓ Optimal body composition – Maintained throughout year-round competition

The ITF/WTA/ATP Expert Group Statement provides definitive evidence that targeted sports nutrition interventions produce measurable outcomes in tennis performance (Vicente-Salar et al., 2025).

Key Takeaways

Carbohydrate Strategy:

• 6-10 g/kg/day based on training/competition phase
• 30-60 g/hr during matches >90 minutes
• Aggressive refueling between tournament matches

Protein Optimization:

• 1.6-1.8 g/kg/day for intensive training
• 20-40g post-match for optimal recovery
• 20-30g every 3-4 hours throughout day

Hydration Management:

• Individual sweat rate assessment essential
• 200 mL per changeover (<27°C) to ≥400 mL (>27°C)
• 150% replacement of losses post-match

Evidence-Based Supplementation:

• Caffeine (3-6 mg/kg) strongest evidence for match performance
• Carbohydrate-electrolyte drinks for matches >90 minutes
• Probiotics for immune support during travel
• Third-party tested products only

Court Surface Adaptation:

• Clay courts: Higher CHO needs (8-10 g/kg/day)
• Hard courts: Maximum hydration focus
• Indoor: More controlled protocols possible

Tournament Management:

• Plan for unpredictable match times
• Back-to-back match recovery protocols
• Travel nutrition strategies
• Immune function support

Final Recommendations

1. Assess individual needs through sweat rate testing, body composition analysis, and dietary review
2. Implement evidence-based strategies with carbohydrate periodization and protein optimization
3. Calculate personalized hydration plans based on environmental conditions and individual sweat rates
4. Use supplements strategically – caffeine for performance, probiotics for travel, third-party tested only
5. Monitor key biomarkers quarterly (ferritin, vitamin D, hydration status)
6. Adapt to playing surface and tournament schedule demands
7. Integrate technology for precise nutrient timing and delivery
8. Work with qualified professionals – sports dietitians with tennis-specific expertise

The Path Forward

Tennis sports nutrition represents a systematic, science-based approach to optimizing every physiological and cognitive aspect of performance. The evidence is clear: elite players who implement these comprehensive, research-backed strategies gain substantial competitive advantages in modern tennis.

The future of tennis performance is inextricably linked to the advancement of evidence-based sports nutrition. Players and coaches who embrace these scientific principles, individualize their approach, and remain committed to continuous optimization will continue to set new standards for excellence on court.

The integration of personalized nutrition strategies with the physical, technical, and mental demands of tennis creates a comprehensive approach to player development and performance. As research continues to evolve and our understanding deepens, the role of nutrition in tennis success will only become more critical.

References

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