Players often feel sluggish mid‑match, or they hit a wall late in a tournament. Much of that can be attributed to consuming the wrong foods at the wrong times. Use this guide to fuel your body correctly before, during and after your next racquet‑sport session.
Pre‑Match Nutrition
3–4 Hours Before Play
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Carbohydrates: Aim for 1–4 grams per kilogram of body weight to top off energy stores. Choose low‑to‑medium glycaemic foods like oatmeal, brown rice or whole‑grain pasta.
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Protein: About 0.3–0.5 grams per kilogram of body weight helps provide amino acids for muscle repair. Good sources include lean meats, beans, tofu or yogurt.
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Fat: Keep fat under 0.5 grams per kilogram to avoid gastrointestinal distress.
Meal Examples
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Oatmeal with banana, honey and a scoop of protein powder.
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Whole‑grain pasta with lean turkey, spinach and tomato sauce.
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Rice bowl with grilled fish, avocado and mixed vegetables.
1–2 Hours Before Play
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Opt for lighter options such as a sports drink with a banana, an energy bar or toast with honey. These quick carbs (0.5–1 g/kg) give a final energy boost without feeling heavy.
During‑Match Fueling
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Short matches (<90 minutes): Sipping water and perhaps rinsing your mouth with a sports drink is usually enough.
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Longer matches (90–150 minutes): Consume 30–45 grams of carbohydrates per hour via sports drinks or gels.
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Extended play (>150 minutes): Increase to 45–60 grams per hour. Combine fluids, gels, bananas or chews to keep your energy and concentration high.
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Remember to sip fluids every 15–20 minutes to stay hydrated.
Post‑Match Recovery
Within 30 minutes of finishing:
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Protein: 20–40 grams promotes muscle repair.
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Carbohydrates: 1–1.5 grams per kilogram replenishes glycogen.
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Fluids: Replace 150 % of the fluid lost (weigh yourself before and after play to estimate sweat loss).
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Electrolytes: Choose drinks or snacks containing sodium, potassium, magnesium and calcium.
Snack Ideas
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Protein shake blended with fruit.
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Greek yogurt with honey and granola.
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Chicken and rice bowl with vegetables.
Final Thoughts
Your body needs the right fuel at the right time to perform at its best. Tailor your meals and snacks to the time of day and length of play, and don’t forget to hydrate.
At RacketFuel, we believe nutrition is the foundation of great performance. We share these guidelines to help athletes build solid pre‑ and post‑match habits, allowing you to stay focused on your next winning shot.
