What to eat before a tennis match for energy?

Eating the right foods before a tennis match helps boost energy, stamina, focus, and endurance. The key is to fuel your body with complex carbs + lean protein + some healthy fats, while avoiding heavy, oily foods that slow digestion.

✅ What to Eat 2–3 Hours Before a Tennis Match

This should be your main pre-match meal.

Best Meal Options:

Add a fruit like banana or apple for extra quick energy.

🍌 What to Eat 30–60 Minutes Before the Match

This is your quick energy snack – light, easily digestible carbs.

Good Quick-Fuel Snacks:

• Banana (best pre-tennis fruit – potassium prevents cramps)

• Apple or orange

• Energy bar or granola bar (low sugar)

• Handful of raisins or dates

• Small smoothie (fruit + little yogurt)

• Rice cakes with peanut butter or honey

🧃 If you need energy quickly: A small glass of orange juice or sports drink.

💧 Hydration (Very Important)

Start hydrating at least 2 hours before the match.

• Drink 400–600 ml (14–20 oz) of water 2 hours before

• Sip 200–300 ml 20 minutes before

• For long matches or hot weather: Include an electrolyte drink

❌ Foods to Avoid Before a Match

Avoid foods that cause bloating, slow digestion, or energy crashes:

• Heavy, oily, fried foods

• Fast food

• Too much dairy (can upset stomach)

• Spicy foods

• Sugary drinks or sweets

• Energy drinks (can spike then crash energy)

⭐ Optional Pre-Match “Energy Booster”

If you need a small energy lift, 30–45 mins before:

• 1 banana + 1 spoon peanut butter

• Few dates + almonds

• ½ sports drink + water

🏆 Example Pre-Match Routine