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Tennis demands more than talent. It demands energy — sustained, smart energy that lasts through long rallies, unpredictable match times, and quick turnarounds.
At 10is Academy, we believe that performance doesn’t start on the court — it starts in the kitchen.
Knowing what to eat and when can be the difference between feeling flat and playing free. Here’s how to fuel your body like a player — before, during, and after every match.
Before You Play: Prepare the Tank
The days before competition are your opportunity to build your energy reserves. Think of it as charging your battery.
Focus on complex carbohydrates such as rice, pasta, oats, and fruit. They fill your muscles with glycogen — the fuel you’ll burn once play begins. Stay hydrated and include a little extra protein each day to help your body repair and strengthen between sessions.
The 24 hours before a match are about keeping it simple:
- Stick to familiar foods.
- Choose meals that are high in carbohydrates, low in fat and fibre.
- Avoid experimenting with anything new — your stomach shouldn’t have surprises when you step on court.
Example meals
Breakfast: cereal and yoghurt, toast with nut butter, fruit and water.
Lunch: sandwich, pretzels, fruit and water.
If nerves make eating difficult, blend it — a smoothie or light dairy-based drink can work just as well.
And timing matters. Eat your main meal 2–3 hours before your match. If you’re on early, get used to early breakfasts in the week leading up. A small carbohydrate snack about an hour before you walk on can also help keep energy levels steady.
During Play: Stay Sharp, Stay Cool
Matches can last 30 minutes… or three hours. Keeping your energy up and body cool is part of the game.
At each change of ends:
- Drink cold fluids to regulate body temperature.
- Sip on a sports drink to replace lost salts and sugars.
- Refuel with quick, high-carbohydrate options — energy gels, small bars, or easy-to-digest fruit bites.
What to avoid? Fizzy drinks, heavy snacks, or foods that sit in your stomach. Chocolate bars, bananas, and sugary sodas may sound tempting but can slow digestion and block fluid absorption when you need it most.
After You Play: Recover Like a Pro
The final point isn’t the end of your match — recovery starts the moment you shake hands.
Your goals now are to rehydrate, refuel, and rebuild.
Start with fluids and light carbohydrates — even a recovery drink or smoothie if appetite is low. Within 30 minutes, aim for a mix of two parts carbohydrate to one part protein. That ratio helps muscles absorb nutrients faster and speeds up recovery.
A simple rule:
- Within 30 minutes: a smoothie, recovery drink, or light pasta bowl.
- Within 2–3 hours: a full meal — pasta or rice with lean meat and vegetables.
- Within 24 hours: keep drinking water, rest when you can, and if you’ve sweated heavily, include a little extra salt in your meals.
Recovery isn’t just physical — it’s mental. Rest is part of training.
The 10is Philosophy
Fuel is not a reward — it’s preparation.
Nutrition at 10is Academy isn’t about diets or restrictions; it’s about creating consistency, energy, and confidence through smart choices.
Eat early. Hydrate often. Recover smart.
Because how you fuel your body shapes how you play your story.