A Sports Nutrition Guide for Tennis Players

Tennis Player

Tennis is widely considered an intermittent sport, due to periods of fast-paced bursts and mixed recovery intervals ranging from short active durations to longer more passive stretches; with that, we thought we should take a swing at the nutrition that’s key when it comes to the sport of tennis.

Standard best-of-3 matches tend to last on average around 90 minutes, but matches, especially competitive, can go on for hours making it a physically demanding sport, so it’s important to fuel your body with the right nutrition to keep your eye on the ball.

A Tennis Player’s Guide to Nutrition

The food you put in your body directly impacts your performance on the court. Alongside consuming a healthy, varied, and well-balanced diet, as a tennis player, you should always be focusing on the core nutrient categories – carbohydrates, protein, fluids, and electrolytes.

Tennis Player

What Nutrients Do Tennis Players Need?


Like with most sports, playing tennis relies on a high carbohydrate diet. A tennis player’s diet should aim to regularly include good primary sources of carbs, such as pasta, rice, breads, fruits, and vegetables, while sports drinks and nutrition bars can also be beneficial sources.

For competitive tennis playing, you should aim to consume at least 3g of carbs per pound of body weight each day on average. On match day, your pre-game meal should be rich in slow-release carbs to give you that long-lasting energy to see you through. Aim to eat at least 2 hours before to avoid any gastrointestinal issues.


Protein is an essential element of a tennis player’s nutrition plan, as it powers muscle by promoting muscle growth and supporting recovery and repair. The amount of protein you need is dependent on both body weight and the intensity of your exercise.

Pre-match, you should be including a moderate amount of protein in your diet, and you should be aiming for at least 20g of protein after a practice match or competition to help muscle recovery.

Your post-match recovery should ideally begin immediately after finishing a game, as this is when your body is most receptive to fuelling.

Our Klean Isolate contains 20g of protein per serving, making it an ideal option to enhance your daily protein intake on match day. With its lower lactose content, it can be more easily tolerated by the gut, and naturally contains the electrolytes sodium and potassium.

Fluids and Electrolytes

On average, tennis players can lose anywhere lose between 1 and 2.5 litres of sweat during each hour of on-court training, or a competitive match, especially during the warmer seasons. Due to the loss of sweat, the body is losing essential minerals that it needs to function. Therefore, it’s vital that you are topping up these fluids regularly.

The loss of sodium, potassium, chloride, calcium, and magnesium after an intense match can lead to fatigue, dehydration, and muscle cramps. Klean Electrolytes can replenish those important minerals and have been designed specifically to provide support during exercise sessions that last for over two hours – a perfect way to recharge before, during, and after an intense tennis match.


As much as tennis is a physical game, it also requires mental agility and a keen eye with constant focus is vital, especially with 160mph tennis balls hurtling towards you.

There are a range of foods that have been shown to improve focus and concentration including:

  • Avocados
  • Blueberries
  • Flaxseeds
  • Leafy green vegetables
  • Nuts
  • Oily fish

Drinking plenty of water is also beneficial to your focus, which is not surprising considering every bodily function depends on water, including brain functions. Adequate hydration is not only vital when playing tennis to replace lost fluids and avoid dehydration, but it can also aid you in feeling more focussed and allow you to think faster.

To support your mental game, Klean Athlete’s Klean Focus has been specially formulated with antioxidants, nutrients, and fruit extracts to support your cognitive, cellular, and vision health, thanks to a formula featuring antioxidants, fruit extracts, and other nutrients. It also contains the vitamin lutein to help aid visual acuity, which is key to your body’s ability to process, adapt and respond in the moment.

Why Klean?

At Klean Athlete, we care about fuelling your foundation with everything you need and nothing you don’t, so you can perform at your peak without any additional stress.

Tennis Player

All of our sports nutrition supplements have gone through a rigorous testing programme and been NSF Certified for Sport®. This means you can have peace of mind that every product in our range is clean, verified, and free from unsafe or banned substances.

Explore the complete guide to our NSF Certified for Sport® supplements, designed to support your athletic needs:

Klean Athlete®: The Clean Choice for Complete Nutrition


Klean Athlete®: The Clean Choice for Complete Nutrition

2020-11-01 15:37:52By Klean Athlete

Klean Athlete

Klean Athlete

Klean Athlete