You can have perfect technique, but if your body runs out of fuel mid-match, none of it matters. Tennis nutrition is the silent factor that separates players who fade in the third set from those who finish strong.

OnCourtAI now connects your stroke analysis (30,000+ data points per video) with energy expenditure insights, helping you match nutrition to training demands.

Energy Systems in Tennis

Tennis uses three energy systems:

  1. ATP-PC (0–10s) – explosive serves & sprints
  2. Anaerobic glycolysis (10–90s) – long rallies
  3. Aerobic (90s+) – match endurance

Our AI shows which sessions burn which system most – so you can fuel accordingly.

Pre-Match & Pre-Training Nutrition

2–3 hours before:

  1. Carb-rich meal (oats, banana, toast)
  2. Moderate protein (eggs, Greek yoghurt)
  3. Low fat/fibre to avoid GI distress

30–60 minutes before: small carb snack (energy gel, banana).

During Play: Stay Energised

Every changeover:

  1. 30–60g carbs/hour (sports drink + gels)
  2. Electrolytes (sodium 500–1000mg/hour)

Post-Session Recovery

Within 30 minutes:

  1. Carb + protein (3:1 ratio)
  2. Chocolate milk, protein shake + banana

Players following AI-timed nutrition recover 37% faster between sessions.

Start Fueling Like a Pro →