Fueling in tennis has come a long way since the days when bananas were considered to be the only way to get through a match. Sure, they’re still a court-side staple - players demolish ~30,000 of them during Wimbledon fortnight - but modern sports nutrition has evolved well beyond fruit and good intentions…
With each banana delivering just ~25g of carbohydrate, relying on them alone can mean you fall short of the energy requirements for your match, especially if you're playing for longer than 90 minutes.
That’s why today’s players are stepping up their fueling game, with research showing ~81% of tennis players now use at least one nutrition supplement or ergogenic aid during matches, with sports drinks and energy gels leading the charge.
We've previously explained how to hydrate your tennis matches, and here I’ve taken a look at how to fuel for optimal performance…
How much fuel do tennis players need?
Back in 1999, the average men's Grand Slam match lasted ~2 hours, 21 minutes. Fast forward to today, and that’s crept closer to 3 hours. Women's matches haven’t seen quite the same shift, increasing just 5 minutes on average in the past 15 years (from 1 hour 35 to 1 hour 40). For men in particular, the rise in match length means one thing: fueling needs to keep up.
Recent research highlights just how energy-intensive the sport has become. Female players burn ~3,383 calories a day during training blocks, jumping to ~3,824 kcal/day during Wimbledon’s first week. Male players saw an even more dramatic increase, from ~3,712 kcal/day during lighter competition phases to a massive ~5,520 kcal/day during peak tournament play.
A review by Ranchordas et al. in 2013 found that energy expenditure during a match averages ~7.4 kcal/min for women and 10.8 kcal/min for men. In a 90-minute match, that equates to ~664 kcal for women and ~973 kcal for men, though this would vary based on body size and intensity of play.
It’s not just match duration that affects energy demands. Playing style, surface, and match dynamics all play a role. For example, a player who employs a ‘baseline’ style will engage in longer, more frequent rallies, especially on clay, than serve-and-volley players on faster courts like grass. These extended rallies increase the percentage of active playing time and total match duration, further ramping up energy expenditure.
As well as high energy demands, tennis players have several other factors to consider and navigate, including unpredictable start times, variable match durations, different court surfaces and sudden weather changes.
That’s why, when it comes to fueling, the foundations are so important. As much as we’d love to predict every variable, having a flexible, strategic approach to nutrition gives you the best shot at staying fueled from the first serve, right up until the match point.
How to fuel before your match
Tennis is defined by short, explosive bursts of high-intensity effort, broken up by brief active recovery and longer passive rest periods (typically 60-90 seconds between games and sets).
Despite this stop-start nature, matches can stretch beyond three hours, with this rally play accounting for only ~15% of total match time. So, athletes will rely heavily on glycogen stores to fuel repeated, high-intensity efforts over extended durations.
In the 24 hours leading up to the match, carb-loading by aiming for ~8-12 grams of carbohydrates per kilogram of body weight is essential to maximise glycogen stores in the muscles and the liver before you get on court.
On match day, it’s then important to top-up your liver glycogen stores:
- 1-4 hours pre-match: Consume a low-fibre, high-carb snack or meal (e.g., white bread with honey, smoothie, or energy bar), aiming for 1-4g of carbs per kg of body weight
- 30 minutes pre-match: Top up with a small ~30g carb hit, like an energy gel or chew to elevate blood glucose levels
How to fuel during your match
Research from the early 1990s showed that blood glucose levels remain stable during matches under 90 minutes, but beyond that, they tend to decline. The decrease in blood glucose can be detrimental for physical performance. Mid-match carb supplementation enhances running speed, improves serve and return accuracy, and helps players to maintain a higher intensity for longer.
A study by Davey et al. in 2010 found that tennis-specific fatigue caused groundstroke accuracy to drop by 69% and serve accuracy by 30%. Since glucose is the brain’s main fuel, maintaining carb intake and availability isn’t just beneficial for physical performance; it’s key in maintaining focus and technical execution under pressure.
For matches expected to last 1-2 hours:
- Aim for 30-60 grams of carb per hour to maintain energy, sharpness and power output
- This could come from energy drink mixes, energy gels, chews, or even small amounts of real food like bananas or low-fibre energy bars
For matches expected to last >2 hours:
- Increase your intake to 60-90g/h (if your gut can handle it)
- This is where smart fueling matters the most
Why you should use multiple transportable carbohydrates:
To push beyond the 60g/h carb intake without upsetting your stomach, using a mix of sugars (glucose and fructose) is helpful. These use different absorption pathways and allow you to take in more fuel without overloading your gut.
Training your gut by regularly consuming carbs and gradually increasing quantities during high-intensity training sessions will help your digestive system adapt, reducing the risk of GI issues and enabling you to fuel effectively without discomfort.
So, whether you're stepping on court for a 90-minute training session or preparing for a marathon five-setter, dialing in your carb intake is one of the easiest ways to keep your game sharp from first serve to final point.
Fueling considerations
Unless you’re first on court, your exact start time is going to be relatively unknown and could be in the afternoon or late into the evening. You might be told to be “ready in 10”, only for the match before yours stretch into a marathon deciding set.
This unpredictability can make pre-match fueling tricky. The key? Stick to your usual meal routine while making small adjustments to timing, portion size, and food choices. Avoid major changes, like skipping meals or trying unfamiliar foods, as these could increase the risk of gut issues and poor fueling execution.
Timing
In general:
- If you’re playing in the afternoon, you should have eaten both breakfast and lunch
- If you’re playing in the evening, you should have eaten all three main meals
- To ensure you start with maximal glycogen stores while avoiding energy dips or digestive distress, follow the pre-match guidelines mentioned earlier
The tricky part comes when your estimated match start time keeps getting delayed and you risk either stepping on court under-fueled or overly full, neither of which sets you up for peak performance.
So, how do you manage the wait?
Keep the fuel trickling in, in small, controlled doses of carbs every 15-20 minutes. Something like half a PF 30 Chew would work well. This drip-feed approach helps maintain blood glucose levels without overloading your gut.
Then, once you finally get the nod, take a final 30g hit of carbs. A PF 30 Caffeine Gel is a great option - giving you both a last-minute glucose and a hit of caffeine to sharpen your focus and get you primed to perform.
Unknown match length
One of the first things endurance athletes factor into their fueling strategy is event duration - something far less predictable in tennis. Unlike a marathon or cycling race with a set distance or time, tennis matches can last from under an hour to well over four hours, making fueling decisions more complex.
While research on in-match fueling is limited, drawing on principles from endurance sports is helpful for guidance.
Research indicates that blood glucose levels in tennis players generally remain stable during matches lasting less than 90 minutes. However, there’s a subtle downward trend that becomes more significant the longer play continues, pointing to an increased risk of energy depletion.
Although not in tennis, Coyle et al. (1986) showed that in cycling, when muscle glycogen is depleted, a high carbohydrate intake helps maintain blood glucose levels and sustain performance. While the nature of tennis is slightly more intermittent than cycling, the underlying metabolic principles apply - especially in long, physically demanding matches. Until more sport-specific data emerges, these endurance frameworks provide practical recommendations for on-court carbohydrate strategies.
| Expected Match Duration | Carbohydrate Intake Recommendation | Notes |
|---|---|---|
| Less than 90 minutes | Optional, but light fueling up to 30g/h | Blood glucose tends to remain stable; low risk of depletion |
| Up to ~2-3 hours | 60g/h | Supports energy levels and delays fatigue |
| Above 3 hours | 90g/h | Helps sustain performance during prolonged and high-intensity matches |
Court surface
At the highest level of tennis, the playing surface significantly influences the physical demands of the game, impacting both the intensity and duration of rallies.
Clay courts, in particular, tend to produce longer rallies - averaging around 8.5 seconds, compared to 5.9 seconds on hard courts. They also lead to a higher effective playing time, with players actively competing for roughly 26% of the match on clay, versus 19% on hard courts. This means matches on clay generally are more physically demanding, requiring sustained effort over longer periods, and placing greater strain on energy reserves.
Research shows that matches on clay courts involve ~248 more metres of running and an 8bpm higher average heart rate throughout, compared with those on hard courts. That said, only 14% of elite players report adjusting their carbohydrate intake when competing on clay.
If you’re playing on slower surfaces like clay:
- Increase your focus on pre-match fueling and hydration to ensure your glycogen stores are topped up
- Consider increasing your in-match carb intake closer to 90g/h than 60g/h, particularly in matches expected to be long or physically taxing
- Treat clay court matches more like endurance events and aim to fuel consistently to avoid energy dips and delay fatigue
When to eat and drink
While tennis presents its own unique fuel and hydration challenges, one significant advantage that many endurance athletes would envy, is the regular breaks between games and sets.
Unlike runners, triathletes or cyclists, who must eat and drink on the move, tennis players get frequent opportunities to sit down, refuel, and rehydrate. The brief pauses in play offer an opportunity to take on carbs while minimising the risk of gut discomfort often associated with eating while exercising.
Interestingly, recent research in endurance cycling has shown that larger carbohydrate doses at less frequent intervals - such as 45g every 30 minutes - can be a practical and well-tolerated strategy, with no meaningful negative impact on physiological responses or GI comfort compared to more frequent feeding. While this hasn’t been specifically tested in tennis, it suggests that structured breaks could support effective fueling without the need for constant intake.
These breaks also offer a chance to consume more real food, which can help prevent flavour fatigue - a common issue when relying solely on sweet sports nutrition products over extended periods. Since matches can last for several hours, incorporating a variety of carb sources can improve both palatability and overall energy availability.
Caffeine
Caffeine is one of the most well-researched and effective legal performance enhancers, and tennis players can benefit significantly from using it. Studies have shown that caffeine intake significantly improved overall performance in female players, leading to more match wins.
With other research finding increased shot success rates during simulated play. Additionally, it has been shown to boost serve velocity in the later stages of the match, compared with a placebo.
How much caffeine? And when?
For tennis players, a typical effective caffeine dose is ~3-6 milligrams of caffeine per kg of body weight, depending on individual tolerance.
Research shows that ~99% of caffeine is absorbed within 45-60 minutes, with performance benefits kicking in as early as 15-20 minutes post-consumption.
Given its half-life of ~4-5 hours, a pre-match dose is usually sufficient for most matches. But, for longer, 2-3 hour matches, players may want to opt for a second dose later on. What works best differs between people, so individual trial and error in training is key.
Practical Takeaways
- Carb-load the day before matches to maximise glycogen stores.
- Your final pre-match meal should be low in fibre, fat, and protein
- Take a final 30g carb boost ~30 minutes before stepping on court.
- If delayed take small bites of carb every 15-20 minutes
- Fuel little and often, incorporating a mix of carb sources to prevent flavor fatigue.
- Match duration matters - ≤2-3 hours: Aim for 60g of carbs per hour. >3+ hours: Increase intake to 90g per hour for sustained energy
- Caffeine: Target 3-6 mg/kg to enhance performance, with strategic timing based on match length
