What to eat before a match

It’s important to matches well-fuelled and hydrated. The timing of matches can be unpredictable which can be a challenge for knowing when to eat a pre-match meal. In general having a pre-match meal ~3 to 4 hours before the start of the match then topping up with small snacks if needed is a good approach. The pre-match meal should contain some carbohydrate for fuel as well as some fluids for hydration. Some suitable ideas include:

• Wrap or sandwich with ham and salad
• Bircher muesli or porridge with fruit
• Pasta with beef mince in tomato-based sauce
• Chicken noodle soup served with bread rolls
• English muffins with avocado and cheese

Additional snacks should be rich in carbohydrate but relatively low in fat and fibre so it is easy to digest. Some suitable snack ideas include:

• Yoghurt
• Fruit salad or fresh fruit
• Dried fruit and nut mix
• Rice cakes with peanut butter and banana

If solids don’t sit well before a game, or players are very nervous, a liquid source of carbohydrate such as a fruit smoothie or liquid meal replacement can be a good option.

Page is cited: About Tennis. www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-tennis/.