Fuelling athletes: nutritional support for Britain’s performance tennis stars
• 2 MINUTE READ
A lot of the work by professional tennis stars is done before they even step on the court – and often in the kitchen.
Getting the right nutrition is vital for any athlete to get their body right and in peak condition to compete at the very highest level.
LTA Nutritionist Dan Ellis discusses his role in the LTA Performance team, how he supports British tennis players and the importance of diet in elite level sport.
Preparation begins well before match day, with a focus on testing and refining nutrition plans. For some players, this process involves ongoing adjustments to optimise performance, while others have a routine that works and prefer consistency.
We look at what they eat, when they eat it, and how much they need consume, or the 3T’s, Total, Type and Timing, tailoring everything to meet the demands of competition.
Given the global, on-the-go nature of tennis, it’s essential that players develop a solid understanding of their own nutritional needs.
I can’t always be courtside, so a big part of my role is empowering them to make smart, informed choices on their own, regardless of where in the world they’re competing. We also spend time refining their in-match fuelling strategy.
This involves selecting foods, snacks, or supplements that are high in carbohydrates and easily digestible, helping them avoid discomfort such as bloating, sluggishness, or urgent toilet breaks mid-match. It’s all about delivering energy in a way that supports the physical demand without compromising comfort.
One common challenge is the unpredictability of match timings. Unless a player is first on Centre Court or No.1 Court 1, their start time often shifts due to longer matches before them or rain delays. This makes it tricky to manage food timing.
Typically, the large pre-match meal is eaten two to three hours before play, after which it’s about maintaining energy levels with quantities that taper down as the match gets nearer and avoiding foods rich in fat or fibre that will slow their digestion.
In-match nutrition centres around carbohydrate intake. Strategies vary depending on the athlete, but common choices include carbohydrate-rich drinks, gels, energy bars, dates, and bananas. Bananas remain a popular option when players want a whole food alternative to their gels or sport drinks - the riper the better, as the breakdown of starch into simple sugars makes them faster to digest and use for energy.
Post-match recovery can also be time-sensitive, more so after late finishes. In these cases, the recovery window is short, making it more difficult to refuel adequately before the next day. Here, we focus on fast-absorbing nutrients: high-GI carbohydrates to quickly replenish glycogen stores, alongside protein to support muscle repair.
