What to Eat Before and During a Tennis or Pickleball Match

What you eat and drink around a match affects how you feel in the third set or the last game. The basics are simple: eat a balanced meal a few hours before, have a light snack closer to playing, fuel during long matches, and recover afterward. Don't try anything new on match day.

This guide covers match-day nutrition for tennis and pickleball players, including tournament days with several matches.

The match-day timeline

Before you play

• Eat your main meal 2–4 hours before so it's digested by the time you play.
• Focus on carbohydrates for energy, with some protein. Go easy on fat and fiber, which digest slowly.
• Have a small snack closer to the match if you're hungry.
• Drink fluids steadily in the hours before, rather than a lot all at once.

During play

For matches under about an hour, water is usually enough. For longer matches, or in the heat, add carbohydrates and electrolytes.

• Sip at every changeover, rather than drinking a lot at once.
• Take small amounts of carbohydrate during long matches, such as a few bites of a banana or a sports drink. Sports nutrition guidelines commonly suggest about 30–60 grams of carbohydrate per hour for long sessions.
• Replace salt if you sweat heavily, with a sports drink or electrolyte tablets.

In hot weather, hydration matters even more. See Playing Tennis and Pickleball in the Heat.

Tournament days with several matches

• Between matches, eat small amounts of easy food, such as a sandwich, fruit or a granola bar, rather than a large meal.
• Plan for the gap. If you have under an hour, stick to snacks and fluids. With two hours or more, a light meal is fine.
• Rehydrate after each match, before you get thirsty.
• Keep food simple and familiar. A tournament isn't the time to try a new energy gel.

Getting ready for your first event? See How to Prepare for Your First Tournament.

After you play

• Eat carbohydrate and protein within a couple of hours to refuel and help your muscles recover.
• Keep drinking. Replace the fluid you lost.
• Cool down and stretch lightly.

Common mistakes

1. Playing on an empty stomach, especially in the morning.
2. Eating a large, heavy meal right before playing.
3. Trying new foods or supplements on match day.
4. Waiting until you're thirsty to drink.
5. Too much caffeine, which can make some people jittery or dehydrated.

Keep learning

• Prepare your body before playing with the 10-minute warm-up.
• Build strength off the court with Strength Training for Players Over 40.
• Find your next match through open play or our player directory.