Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Tennis nutrition

29 May 2025 · 1 min

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0:51

The video provides a concise, step‑by‑step nutrition plan for tennis players to maximize energy and performance on match day. It outlines what to eat and drink at specific intervals: a full high‑carbohydrate, moderate‑protein, moderate‑fat meal 4 hours before the match; a high‑carb snack (e.g., banana with toast) 2 hours prior; electrolyte‑rich fluids (12–16 oz with ≥500 mg sodium) 1 hour before; a sugary sports drink during play; and a full high‑carb, high‑protein, adequate‑fat meal within an hour after the match. For tournaments with multiple matches, the speaker introduces a “1:1 rule” – consume 1 gram of carbs for every minute between matches (e.g., 30 min → ~30 g carbs). The tone is instructional and enthusiastic, urging viewers to follow the plan for sustained energy.

Chapters

Tennis match day nutrition. This is going to help you guys have the energy you need to play at your A-game. 4 hours before your match, you want to be having a full meal— high carb, moderate protein, moderate fat. 2 hours before your match, you want to be having a high carb snack, something like a banana with some toast. 1 hour before, you want to be sipping on your electrolytes and about 12 to 16 ounces of fluids. Make sure that those electrolytes have at least 500 milligrams of sodium. During your match, you want to be sipping on a sports drink with sugar in it. Do not get the sugar-free kind. This is going to give your body quick carbs to keep your energy levels high. And then within 1 hour after your match, you want to be having another full meal. High carb, high protein, good amounts of fat. If you have multiple matches, then you want to be following my 1:1 rule, which means for every minute you have in between your matches, you want to have 1 gram of carbs. So if you have 30 minutes in between your match, then you want to have about 30 grams of carbs, which is like a banana. Screenshot this, follow it for your next match, and I promise you, you are going to have so much energy.