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.
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.