Nutrition for Tennis Players: What Should a Young Athlete Eat?

 

Let me begin by saying this: I’m not a certified nutritionist. I’m a tennis coach. But after 25 years of working with young athletes, developing national and international champions, and observing first-hand how nutrition affects performance, I’ve come to appreciate food's critical role in a tennis player’s development.

This article is written from my perspective as a coach—someone who sees how energy levels fluctuate during tournaments, how recovery can make or break the week, and how mental clarity is often tied to hydration and proper fueling. Because I believe in doing things the right way, we’ll soon be featuring an exclusive interview with a top sports nutritionist to give you even more precise, professional insights.

For now, here is a practical, coach-approved approach to nutrition for young tennis players.

1. The Tennis Plate – A Simple Visual Framework

Infographic Suggestion: "The Tennis Player's Plate" divided into:

50% vegetables and fruits (color, fiber, antioxidants)

25% lean proteins (chicken, eggs, yogurt, tofu, legumes)

25% whole grains and complex carbs (brown rice, oats, quinoa, whole-grain bread)

Plus: healthy fats (nuts, olive oil, avocado) and constant hydration (water first, isotonic drinks only during prolonged sessions)

This model isn’t revolutionary, but it’s incredibly effective. I’ve seen players go from sluggish to focused just by shifting to real, whole foods.

2. Fueling for Training – Timing is Everything

For a young athlete, timing meals and snacks around training is just as important as what they eat.

2–3 hours before training:

Balanced meal: pasta with tomato sauce and grilled chicken, or rice with vegetables and tuna

30–60 minutes before training:

Light snack: banana, rice cake with peanut butter, or a granola bar

During training:

Water every 15–20 minutes

If session >90 minutes: add small amounts of diluted juice or isotonic drink

After training (within 30–45 minutes):

Recovery snack: chocolate milk, Greek yogurt with honey, smoothie with banana and protein

Tip: The "window of opportunity" post-training is real. I always advise my players to bring their recovery snack with them.

3. Daily Structure Matters

Young athletes thrive on routine. That applies not only to sleep and practice but also to food.

Ideal daily structure:

Breakfast: Whole-grain cereal with milk and fruit, or eggs with toast and avocado

Snack: Fruit + nuts, or yogurt + granola

Lunch: Protein, carbs, and vegetables

Snack: Smoothie, sandwich, or protein bar

Dinner: Lighter but balanced: soup, salad with protein, rice with steamed vegetables

Consistency reduces energy crashes, improves focus in school and training, and builds long-term habits.

4. Hydration – The Overlooked Key to Performance

Dehydration is one of the most common silent saboteurs in junior tennis. I’ve seen kids struggle with cramps, loss of focus, and fatigue simply because they didn’t drink enough.

Hydration checklist:

Start the day with a glass of water

Sip throughout the day, not just at practice

Choose water > sodas, or energy drinks

During hot matches, consider drinks with electrolytes (but don’t overuse them daily)

Rule of thumb: if urine is dark yellow, hydration is too low. Clear or pale yellow is the goal.

5. Tournament Days – Special Considerations

On competition days, the pressure, adrenaline, and long waits between matches can throw off a player’s routine. Preparation is key.

Pack a tournament bag with:

Bananas, energy bars, and trail mix

Sandwiches (whole grain bread, turkey, cheese)

Hydration: water + optional sports drink

Electrolyte tablets (optional, for longer events)

Encourage small, frequent meals. Never go more than 3 hours without fueling. Avoid new foods that day – stick to what the body knows.

6. Red Flags to Avoid

Based on my experience, here are some common mistakes:

Skipping breakfast

Overloading on sugar (especially "sports" snacks)

Drinking soda before/after matches

Going long hours without eating on tournament days

Overeating late at night

These habits affect sleep, focus, and even injury risk.

7. Education Over Control

I always recommend that parents educate, not control. The goal is for the player to understand how food affects their performance and make their own smart choices.

Let them pack their snacks. Let them learn from a day they forgot to hydrate. Responsibility equals growth.

The ultimate goal? A self-sufficient athlete who knows their body and fuels it accordingly.

Looking Ahead

As mentioned earlier, we’ll be releasing a detailed interview with a certified sports nutritionist in the coming weeks. That discussion will dive deeper into these topics.

In the meantime, I hope this article provides a valuable base for understanding how to support your young tennis player’s body the right way. After all, training hard means little without proper recovery, and no recovery happens without proper nutrition.

Follow the Mom & Son Tennis Dream blog for more expert-backed guidance, real-life stories, and tools to support every step of a young athlete’s development.