What Should a Junior Tennis Player Eat Before a Match?

Written By Isabel Fiorentino

What a junior tennis player eats before a match can influence how they feel on court — especially during long matches when energy and concentration become increasingly important.

Tennis is an unpredictable sport. a match might last one hour or several hours, so players need to start properly fueled rather than waiting until they feel tired or hungry.

3–4 hours before the match

The main pre-match meal should be based around carbohydrates, with a moderate amount of lean protein and relatively little fat and fibre.

Carbohydrates help top up the body’s glycogen store - an important source of energy during intense exercise.

Good options includes:

  • White rice with chicken and cooked vegetables

  • Pasta with a light tomato sauce and lean protein

  • Potatoes with chicken or fish

  • A simple rice bowl with lean protein

  • Bread or a bagel with eggs and fruit

For many players, white rice can be a particular useful pre-match carbohydrate because it is easy to digest and lower in fibre than brown rice.

60-90 minutes before

If the player needs a little extra fuel, choose a small, easily digested carbohydrate-rich snack.

A banana, toast with honey or jam, a small cereal bar, rice cakes, or small portion of dried fruit can work well.

This isn´t the time for a large meal.

Be careful with high-fat foods

Foods such as large portions of avocado, fried foods, creamy sauces or very fatty meals may slow gastric emptying and can leave a player feeling heavy or uncomfortable on court.

Healthy fats absolutely belong in a young athlete´s overall diet - timing is what matters.

Don’t forget hydration

Pre-match nutrition is´nt only about food.

Players should arrive at the court well hydrated, rather than trying to catch up immediately before the match. During long or particularly sweaty sessions, fluids containing appropriate electrolytes can also be useful.

The takeaway

A good pre-match meal doesn’t need to be complicated.

Think:

Carbohydrate + lean protein + fluids + easy digestion.

And remember that every athlete is different. Players should practice their match-day nutrition during training and find the foods and timings that work best for them - never experiment with a completely new strategy on tournment day.

Isabel Fiorentino

Registered Naturopathic

Nutritional Therapist

Junior Tennis Nutrition Specialist - Fuel4Tennis

Isabel Fiorentino