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Updated: Feb 1

A healthy diet is a crucial aspect of a tennis player's routine, as it provides the energy and nutrients needed to perform at their best. Tennis players tend to focus on eating a variety of nutrient-dense foods to fuel their bodies, while also being mindful of portion sizes and calorie intake.

Foods that tennis players rely on

Many top tennis players focus on incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into their diets. Fruits and vegetables provide essential vitamins and minerals, while whole grains provide complex carbohydrates for energy. Lean proteins, such as chicken and fish, help repair and build muscle, while healthy fats, such as avocado and nuts, aid in recovery and overall health.

Distribution of the meals within a day

Tennis players typically aim to distribute their meals evenly throughout the day to maintain stable energy levels. This often means eating several small meals and snacks, rather than a few large ones. To properly fuel before a match, tennis players tend to eat a meal high in carbohydrates, such as pasta with marinara sauce, about three hours before playing. During a match, they may drink sports drinks, such as Gatorade, to replenish electrolytes and carbohydrates. After a match, tennis players typically focus on eating a meal high in protein, such as grilled chicken or salmon, to help repair and rebuild muscle.

What tennis players avoid

To maintain optimal performance, tennis players also pay attention to what they avoid in their diets. This often includes processed and high-fat foods, as well as excessive amounts of sugar and caffeine. By following a well-rounded and balanced diet, tennis players can perform at their best, avoid injury, and recover quickly from intense matches.

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