08 November 13  |  Fitness   |  

Nutrition and Hydration Tips for Tennis Players

Written by Barbara Whatley and Carlos Villanueva.

Playing in the Florida Heat

Tennis is a sport that requires players to sustain quick, high-intensity movements for matches that can sometimes last several hours. Here in Florida, tennis is usually played outdoors, making players susceptible to high temperatures and humidity. Because of this, tennis players need to ensure they are eating the right foods and staying hydrated so that they can avoid dehydration and heat illness.

The diet of a tennis player in training should consist of high-energy foods and plenty of fluids, timed appropriately before, during, and after matches/practices. The following guidelines will help tennis players to develop successful nutrition and hydration habits.

Meal Guidelines for the Day of Your Tennis Match

Morning Pre-Match/Lesson


Since tennis matches sometimes last several hours, it’s important for players to choose their pre-match meals wisely, as these foods and fluids may need to last for many hours during a tournament. Some good pre-match food choices include apples, raisins, squash, and sweet potatoes, which are high in carbohydrates to supply energy for your muscles, moderate in protein, and low in fat.

Eating a light meal in the morning, along with Herbalife24 Prepare, will support healthy blood and oxygen flow to your muscles, as well as help you maintain your focus.

Also, you’ll want to consume plenty of  fluids throughout the day. Fill and chill water bottles of H3O (Gatorade, Powerade, etc.) and bring them to each practice/match. Each player should have a minimum of 2 liters available court-side.

Lunch (3-4 hours prior to competition)

  • A turkey or grilled chicken sandwich with mustard
  • Saltine crackers
  • An apple
  • 1 cup of skim milk or if lactose intolerant, use Formula 1 Allergen Free protein with water
  • 8 oz. serving of H3O

It is best to avoid caffeinated beverages (iced tea, coffee, soda) right before and after match play because these types of drinks may cause additional fluid loss as urine.Herbalife24

During Your Match

To help reduce muscle breakdown during your match and sustain your performance, Herbalife24 Prolong is a great source of carbohydrates and electrolytes. Another option is to combine H3O with 8oz of water.

After the Match

Recovering after a tennis match, or any other intense aerobic activity, requires both replenishing glycogen and rebuilding muscle. Therefore, we suggest Herbalife24 Rebuild Endurance, which is a supplement for glycogen replacement and muscle recovery. Keep in mind, it will take about 20 hours to fully restore your muscles’ glycogen.

Herbalife24 Rebuild Endurance

Key Benefits of Herbalife24 Rebuild Endurance
  • Replenishes glycogen while providing a steady insulin response.
  • Supports and speeds up muscle recovery.
  • Promotes muscle repair.
  • Supports a healthy immune system.

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