Tennis burns up a lot of energy – especially when the match goes on longer than two hours. When your energy dwindles, so does you game. So, it’s not surprising knowing how to keep your energy levels stable during a tennis match is something most tennis players are researching. It’s ideal to fuel yourself 1-3 hours before a match (we’ve got some great snack ideas here), but you want to think meals higher in carbohydrates, moderate in protein and low in fat for quick digestion and absorption.

Here are three tips we use to keep our energy levels stable during a tennis match:  

Slow releasing carbs pre match

Slow releasing carbs are great to eat before your match to keep energy releasing slowly during the game. Oats, brown bread, green vegetables are good for this and easy to digest. Tennis requires a lot of endurance and stamina, so these foods will keep your blood sugar from dipping and you having an energy drop.  


Foods to eat when changing ends

This is really important especially when your match hits hour two! You have to be careful you don’t opt for foods that take a lot of energy to digest. So protein/energy bars are a good idea as are bananas. We love this oat bar recipe – because you know the ingredients are all healthy:

1 cup nuts (such as pecans, walnuts, cashews, almonds, etc.)
1 cup old-fashioned oats
 ½ cup dried cranberries
2 tablespoons chia seeds
 ½ teaspoon ground cinnamon
Pinch of ground nutmeg
½ cup peanut butter (OR alternative nut butter)
¼ cup honey
1 teaspoon pure vanilla extract

Put all the ingredients in a blender (not all at once though), do the nuts first, then add oats, then add cranberries, then the chia seeds, cinnamon and nutmeg. Put the mixture into a 8 by 8 inch baking dish and press into an even layer. Put in Fridge for two hours until firm. Use a knife to slice into bars.


This has a huge impact on your energy, focus and concentration, which you need a lot of during tennis. So make sure you are drinking a lot of water, and an electrolyte drink of your choice is also a good idea.

Pro Tip – you can make your own electrolyte drink by putting your fav squash into a water bottle and adding a pinch of salt!


How do you stay energetic during your long tennis matches? Share you ideas and continue the conversation in our comments section below.