In modern tennis, a match usually lasts longer than an hour and in some cases more than five hours. During a match there is a combination of periods of maximal or near maximal work and longer periods of moderate and low intensity activity. Players like Roger Federer, Djokovik, Nadal, Williams’s sisters and others, are extremely fit due to the foods and fitness regimen they are prescribed by their sports nutritionists.

In 2011, Novak Djokovic became the most popular athlete on the men’s tour, winning forty-three of forty-four matches. His secret? The 24-year-old Slav credits his outstanding breakthrough to an easy dietary change: He stopped ingestion protein and was gluten free since then. (Gluten is a protein found in wheat)

I shall summarise Tennis Diet into four Categories.

  • Daily foods must be taken.

  • Foods that ought to be avoided before a match.

  • Nutrition throughout a match.

  • Postgame Nutrition.

The Tennis Diet Foods to incorporate Daily:

A balanced diet for lawn tennis players ought to include: carbohydrates, proteins, healthy fats, minerals and vitamins, and water or fluids. The best is to eat food instead of the readymade and processed food. GO ORGANIC as much as possible. Look at measuring your energy expenditure during a day and match your calories to that. I have seen some many 8-15 year old tennis athletes that have stunted their growth as they practice and compete really hard but their SPORTS DIET is never planned with a focus of a grand slam champion. As a result you may have the best coach, best surface, best equipment but your BODY will let you down due to your unplanned and unscientific approach to your diet. Over the years even Som, Rohan and Mahesh have said that their diets if planned would have allowed them to climb higher.


The biggest mistake parents do is to try to google up options or become sports nutrition experts themselves. It’s like they are trying to service their own cars. Everyone goes to a mechanic for their vehicle maintence. For diet, it’s the self-help manual. The tips below are that. TIPS not life changing wining nutrition strategies. Please watch this TENNIS SEMINAR VIDEO FOR SOME IDEAS>CLICK THIS

  • Carrots: Promote healthy vision that is very important throughout a match.

  • Foods with Zinc: Studies have shown that twenty mg of metallic element every day will improve hand-eye coordination. Food that contains metallic element embody oysters, pumpkin seeds, whole grains, flower seeds, animal proteins, beans, crackers, and almonds.

  • Vitamin C: Found in high amounts in oranges, guava, peppers and Amla to assist muscle repair.

  • Choline: Tomatoes, egg yolks, and potatoes are all high in B vitamin, a member of the B vitamin family. It feeds your brain’s neurotransmitters and has been tried to enhance reaction times

  • Vitamin A: It helps to form new white blood cells. Workouts. Vitamin helps in fixing small tears in your muscles.


    • Protein shake. Attempt to avoid protein powders. Consumption of protein shakes is for post-competition once muscle recovery is vital.

    • Caffeinated drinks. Skip the sugar-coated sodas before a match. It leads to dehydration.

    • Whole grain food is often a good pre-competition meal the night before or perhaps four hours before the match once your body wants slow-releasing carbohydrates for long energy. However before a match, your body depends on fast energy from simple carbohydrates.

    • Nuts and seeds are super healthy sources of fiber and fat. However, before a contest, it’s important to focus totally on easy carbohydrates and to limit amounts of fiber and fat to avoid any organic process discomfort throughout an exercise.


    • Athletes don’t just like the feeling of undigested food while playing.

    • Sports drinks: an honest selection throughout the game, asthey refuel the cells. I have designed secret solutions for Olympic champions to excel. Most of my tennis players are able to go 40% longer on these designer solutions. To get a custom made plan for you please click here to contact me.

    • It’s suggested to eat throughout a match or work session, sensible selections embody bananas and different, breakfast food bars or sandwiches with jam or honey.


    • After an intense match or practice session. Following factors are quite common in an athlete; energy stores can have swaybacked, system becomes compromised, fluid levels drained through sweating, and your muscles sustained micro-trauma.

    • It’s suggested to refuel the body as soon as possible.

    • A balanced snack against these deficiencies will enhance your body’s existing healing and recovery process.

    • A milk-based drink sort of a smoothie – that rehydrates, contains protein for muscle repair, and carbohydrates and antioxidants in fruit to revive energy and immune health – could be a nice choice.

    • I advise eating your lunch or dinner as a large meal within 1 hour of finishing playing.

    A good player will go for blood test once a year to check for nutrition deficiency. A sports gene test and a Nutrition test will really help a player attain the next level of greatness. If you’re interested watch my 14 minute video on how we work with players. CLICK HERE

    To discover how a leading Tennis player grew from 5ft 2 inches to 6 Ft 3 inches over a 5 year period click this

    I can be reached on +91 9743430000 for booking a nutrition plan.

    Ryan Fernando

    Chief Nutritionist