Eating the right foods before a tennis match can boost your energy, endurance, focus, and recovery. Here’s a smart plan, whether you’re playing in the morning or afternoon.
Train with Easy Tennis Academy, Muscat. Contact us to know the best time that suits you.
⏰ 2–3 Hours Before the Match:
Aim for a balanced meal high in carbs, moderate in protein, low in fat and fiber (to avoid stomach issues).
Good options:
- Whole wheat pasta with grilled chicken and a banana
- Brown rice with scrambled eggs and steamed veggies
- Turkey sandwich on whole grain bread + apple or orange
- Oatmeal with almond butter, berries, and low-fat milk
⏰ 30–60 Minutes Before the Match:
Focus on easily digestible, quick-energy carbs.
Good options:
- Banana or dates
- Low-fiber granola bar
- Slice of white bread with honey or jam
- Sports drink or diluted fruit juice (especially in hot weather)
💧 Hydration:
Start hydrating at least 2 hours before match time. Sip water or an electrolyte drink. Avoid heavy caffeine or too much sugar right before play.
🚫 Foods to Avoid:
- Greasy/fried foods (slow digestion)
- High-fiber foods (can upset stomach during play)
- Excess sugar or energy drinks (may cause crash)
- Spicy foods (can cause bloating)
At Easy Tennis Academy, we are committed to providing you with all the required essentials needed to position you as a world-class tennis athlete. Ranging from what to eat before a tennis match to exercise tips to gain mastery of the court, we are you go-to-choice in Muscat Oman. Join our Academy today or follow us on Instagram and Facebook for more tips.