Fueling for Performance: A Nutrition Guide for Match Play
Feb 11
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Understanding how to fuel your body for competition involves more than just eating “healthy.” It’s about timing, quality, and listening to your body’s needs before, during, and after a match. Ideally, we want our bodies to perform at a high level while maintaining endurance, but that’s not always a guarantee. So how do we prepare for the best outcomes, and what steps can we take to support peak performance?
Here are insights from my 20 years in tennis, both as a competitor and coach.
Pre-Match Nutrition
[From 24 hours to 10 minutes before match time]
10 minutes to 1 hour before:
Avoid heavy proteins, dairy, and complex carbs right before a match. Instead, focus on light, energy-boosting options:
Fruit
Trail mix or nuts
Energy chews or waffles
2 to 4 hours before:
Eat a simple, easily digestible meal:
Small sandwich or wrap
Soup with a side salad
Light proteins are fine—just keep the portions small
4 to 24 hours before:
This window is about preparing the body for endurance. Balance is key.
A mix of carbohydrates, fats, and proteins
No need for extreme carb-loading—small, steady fuel works better
Include fats and proteins for long-term energy, but stick with foods your body knows
Avoid trying new cuisines or heavily seasoned foods—they can upset your stomach or cause dehydration
During the Match
[From first ball to match finish]
Electrolytes:
Homemade electrolyte solutions are ideal
If store-bought, use clean products like LMNT or ATH Lytes
Avoid sugar-loaded or artificially sweetened sports drinks
Easy-to-Digest Fuel:
Energy chews or gels
Fruit (like bananas or oranges)
Dates, nuts, or bars
Fats can be included, but only if your body is already accustomed to digesting them during activity
Post-Match Recovery
[Immediately after match and throughout the day]
Hydration & Electrolytes:
This is one of the most important phases. Your body needs to rehydrate and recover.
Replenish water and electrolytes as soon as possible
Listen to your body. Cravings for salty, savory, or sour foods can be signs of sodium depletion
I often add extra salt to my post-match meals or drink another electrolyte mix to aid recovery
Whether you have another match or are done for the day, continue hydrating to prepare for tomorrow’s training or competition.
Food:
Everyone’s post-match cravings vary. Personally, I often want:
A hearty sandwich or salad
Pizza
Something rich in fats and protein like cheese or meats
What you crave may depend on your pre-match diet and how your body feels post-match. Pay attention to your hunger signals and energy levels.
Final Thoughts: Trial & Error Wins
Every athlete is different. Our bodies react uniquely to the physical and mental demands of match play. That’s why nutrition before, during, and after competition isn’t one-size-fits-all. It takes time, experimentation, and honest observation to figure out what works best for you.
Track what you eat, how you feel, and what the outcomes are. Over time, you’ll fine-tune your approach and that’s when performance truly improves.
🧠 Want to dive deeper into recovery and performance?Check out my breakdown of a recent 48-hour fast and the results it produced:👉 48hr Fast Begins Now
