Tennis is also played at the table: here are the eating habits that change everything

Tennis alternates between explosive sprints, short recoveries and long mental exchanges. It is an intermittent sport, as ATP circuit athletic trainers often explain.

Marco Panichi, Novak Djokovic's former trainer, has repeatedly stressed that without proper energy and recovery management, the risk is not only playing worse, but also getting injured.

If you eat unbalanced, you may notice:

• sudden drops in energy
• difficulty concentrating
• slower recoveries
• cramps and muscle fatigue

In tennis, carbohydrates play a key role. They are not the enemy, as they are often portrayed, but they are the main fuel for sustaining sprints, changes of pace, and long exchanges. During a match, especially an intense or prolonged one, the body quickly draws on glycogen reserves: when these are depleted, fatigue comes on suddenly and the quality of play suffers.

Sports nutritionist Evelina Flachi, a frequent speaker on the topic of sports and nutrition, reminds us that eliminating them only leads to premature fatigue and poor physical performance.

Better to choose simple, daily carbohydrates:

• pasta and rice
• well-leavened bread
• potatoes
• fresh fruit

These are the same foods that many professional tennis players consume regularly on training and competition days.

Every tennis match subjects muscles and tendons to continuous stress. Sudden sprints, braking, twisting strokes and constant repetitions of technical gestures cause micro-damage to muscle fibers, often invisible but crucial to performance in the medium term. It is precisely in this phase that proteins play a key role, because they provide the "building blocks" necessary for tissue repair and recovery.

Jannik Sinner, in several interviews, told how work on recovery has become increasingly central to his physical growth. Not only training and physiotherapy, but also attention to what one eats after matches and training, with nutrition aimed at promoting muscle recovery and reducing the risk of injury. An aspect often underestimated by amateur tennis players, but crucial for improving continuity and performance on the court.

Useful protein sources for tennis players:

• eggs
• fish
• white meat
• dairy products
• legumes

Including them especially after activity helps reduce next-day pain.

Often underestimated, "good" fats are essential for joint and nervous system health, two crucial aspects in tennis, where coordination and fluidity of movement make all the difference.

Sports nutritionist Silvia Tremolada explains that a diet low in good fats can promote inflammatory states, slow recovery and increase chronic fatigue, negatively affecting performance and continuity on the court.

They should not be lacking:

• extra virgin olive oil
• dried fruits
• seeds
• oily fish
• seasonal vegetables

These are small details that, over time, make a big difference.

You sweat a lot in tennis, even when temperatures are not high. Any loss of fluids directly affects coordination, shot accuracy and mental clarity, decisive elements especially at key moments in the match.

Novak Djokovic has often recounted how constant attention to hydration is one of the pillars of his sporting longevity, essential for maintaining performance and concentration even in the longest and most demanding matches.

Simple good rules:

• drink regularly throughout the day
• do not wait for thirst
• replenish minerals after long matches

Without rigid patterns or extreme diets, many professionals follow simple, sustainable dietary principles designed to support the body before and after physical exertion. Small, targeted choices, rather than complicated rules, help maintain energy, focus, and resilience, making these strategies easily adaptable to amateur tennis as well.

Before playing

• light meal
• carbohydrates + some protein
• avoid foods that are too fatty

After the match

• water and salts
• carbohydrates for energy
• protein for recovery
• These are strategies also used in professional tennis, adaptable to anyone.

Tennis is not just played with a racket; it is built every day, including at the table. As coaches and nutritionists who work with professionals remind us, nutrition should not be a punitive diet, but an intelligent support to performance. Eating more consciously means having more energy on the court, recovering better after exertion, and experiencing each match with greater continuity and pleasure, right up to the last point.