Nutrition for Tennis Players-Part II

by Geanina Petrea, Founder of *Mom & Son Tennis Dream*

🎾 From Question 15 Onward: Full Interview Continued

 

15. What’s your number 1 piece of advice for young athletes?

Consistency beats perfection. Eating well isn’t about being strict—it’s about fuelling your body every day so you can grow, train, and thrive. Make food your ally, not your enemy. Learn what makes your body feel strong, energized, and balanced.

 

16. Do tennis players have special nutritional needs?

Yes. Tennis combines aerobic endurance, anaerobic bursts, agility, and mental focus, sometimes over multiple hours. Players need high carbohydrate availability, regular hydration, and in-game refueling. The unpredictable match length makes pre-match planning and flexible nutrition essential.

 

17. How should tennis players eat on a training day?

Start with a carb- and protein-rich breakfast, add a pre-training snack 60–90 minutes before (e.g., toast with nut butter), and follow training with a recovery meal. Space out meals to maintain energy and focus. Hydration should begin early and continue steadily.

 

18. What’s the ideal pre-match meal?

Eaten 2.5–3 hours before: carbs (rice, pasta), moderate protein (eggs, chicken), and low fat/fiber.

A light snack (banana, bar, smoothie) 30–60 minutes before playing can top off energy stores.

 

19. What should they eat or drink during a long match?

Every 45–60 minutes: small, digestible snacks (fruit, cereal bars, rice cakes).

At every changeover: sip water or electrolyte drinks—especially in hot weather.

 

20. What is the key to post-match recovery?

Begin recovery within 30–60 minutes:

 

Carbs for glycogen

 

Protein for muscle repair

 

Fluids and electrolytes for hydration

Smoothies, sandwiches, rice with chicken or tofu, or pasta with beans work well.

 

 

21. How do you stay energized during a tournament?

Plan and pack ahead: sandwiches, fruit, bars, and fluids.

Avoid fast food or skipping meals. Familiar snacks reduce stress and increase confidence.

 

22. Can good nutrition prevent cramps and fatigue?

Yes. Cramping often results from electrolyte loss, dehydration, or low glycogen.

Potassium-rich foods, steady hydration, and electrolyte-enhanced fluids are key.

 

23. How does nutrition affect focus and performance on court?

Stable blood sugar supports decision-making, emotional control, and reaction speed.

Under-fueling = mental fatigue, unforced errors, and frustration.

 

24. What should players eat on rest or travel days?

Meals should remain balanced: carbs, protein, fat, and micronutrients.

These days help recovery, and experimenting with new foods can be beneficial.

 

25. Final advice for tennis players?

Treat food as part of your training, not an afterthought.

Build consistent eating habits now—they’ll serve you for life, on and off the court.

 

26. How does a healthy diet affect mental performance in young athletes?

It improves brain metabolism, reaction time, memory, and learning.

Omega-3s, B-vitamins, glucose, iron, and zinc support cognitive function on court.

 

27. Can diet influence mood, stress, or anxiety?

Absolutely. Tryptophan, B12, and iron affect serotonin and energy.

Whole-food diets reduce mood swings and support emotional regulation under pressure.

 

28. Is there a link between nutrition and pre-match nerves?

Yes. Low blood sugar, dehydration, or caffeine intensify anxiety.

Balanced pre-match meals and hydration reduce nervousness and improve calmness.

 

29. Can a healthy diet help athletes recover mentally after losses?

Yes. Post-match meals with quality carbs, protein, and antioxidants help stabilize blood sugar, lower inflammation, and restore neurotransmitters like dopamine and serotonin—vital for motivation and emotional balance.

 

30. What’s your overall advice about nutrition and mental well-being?

View food as fuel for the mind, not just the body.

Balanced eating improves confidence, emotional resilience, and focus—an advantage that lasts beyond tennis.

 

31. What is the most important message you want coaches, athletes, and parents to take away?

There is no one-size-fits-all nutrition plan. Every athlete is unique in goals, growth, and needs.

A qualified dietitian helps personalize strategies and support holistic development.

Investing in smart nutrition isn’t just about winning—it’s about helping athletes reach their full potential long-term.

 

💬 Closing Words

 

Geanina Petrea:

Thank you sincerely for welcoming me into your office and generously sharing your expertise. It’s been a pleasure.

 

Dena Kyriacou:

Thank you for the invitation. I truly appreciated the thoughtful conversation and wish your son—and all young athletes—health, confidence, and nourishment as they pursue their dreams.

 

Thank you for reading. Stay tuned for more expert insights on raising strong, healthy young athletes.