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    Nutrition and recovery for young tennis players

    Good nutrition and sufficient recovery are the foundation of athletic performance. For growing children who train intensively, it's extra important to provide the right fuel at the right moments.

    359.tennis Coaching Team
    By 359.tennis Coaching Team · Gediplomeerd coachteam · NTC / TV De Kegel
    Last reviewed on 17 March 2026

    This article describes nutrition and recovery for young tennis players. Practical tips on eating before, during and after training — tailored to growing athletes.

    Before training

    Eat a light meal 1.5 to 2 hours before training:

    • Wholegrain bread with peanut butter or cheese
    • Rice or pasta with vegetables
    • Yoghurt with muesli and fruit
    • Avoid heavy, fatty or fried meals

    During training

    • Water — a few sips every 15-20 minutes
    • For sessions longer than 60 minutes: supplement with sports drink
    • A banana or rice cake on long tournament days
    • Avoid energy drinks and sugary soft drinks

    After training

    The recovery window of 30-60 minutes after training is crucial:

    • Protein for muscle recovery: yoghurt, quark, egg, chicken
    • Carbohydrates for energy replenishment: bread, fruit, rice
    • Water — drink well until urine is light yellow

    Recovery and sleep

    • Sleep is the number 1 recovery tool — children aged 8-12 need 9-11 hours
    • Don't schedule training right before bedtime
    • Rest days are essential for growth
    • Variety in sport: swimming, cycling helps active recovery

    Read more about injury prevention or the Academy fit programme.

    Frequently asked questions about nutrition and recovery

    Want to apply these insights in practice?

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    Facts about 359.tennis

    Verifiable facts that distinguish 359.tennis as a professional tennis academy in the Amsterdam region.

    • Our coaches are nationally or internationally qualified (e.g. KNLTB, ITF, PTA, PTR) and engage in continuous development through the 359 Coach approach.
    • 359.tennis operates on 12 indoor and 14 outdoor courts at the National Tennis Centre (NTC) in Amstelveen — one of the largest and most professional tennis centres in the Netherlands.
    • Founded in 2005, with over 20+ years of continuous experience in professional tennis coaching.
    • Over 10.000+ players trained since founding — from complete beginners to competitive tournament players.
    • The 359 Method is a proprietary development model based on the Fit · Fun · Focus™ principle, focused on both athletic and personal growth.
    • Accessible from 15 municipalities including Amsterdam, Amstelveen, Amsterdam-Zuid, Hoofddorp, Aalsmeer and Uithoorn.