Tennis isn’t just about strength and agility—it’s about stamina, mental sharpness, and decision-making. What you eat before a match can make or break your performance on court. Fueling correctly helps maintain focus, delay fatigue, and keep energy levels consistent over long rallies or multi-hour matches.
What the Pros Consider
Elite tennis players work with nutritionists to ensure they eat the right types of foods at the right times. The goal is to:
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Top up glycogen stores (muscle energy)
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Maintain steady blood glucose
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Avoid digestive discomfort
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Stay well-hydrated
The ideal pre-match meal or snack is typically:
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High in complex carbs (for energy)
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Moderate in protein (for sustained fuel)
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Low in fat and fiber (to avoid bloating or slow digestion)
Timing matters too:
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2-3 hours before: A light meal with carbs and protein (e.g., oatmeal with banana, rice and eggs)
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30-60 minutes before: A small snack or bar that’s quick to digest, like a RawQ bar or banana with nut butter
Smart Pre-Tennis Snacks
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Banana with almond butter: Provides potassium, natural sugars, and healthy fats.
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Oatmeal with berries and honey: Slow-burning carbs, antioxidants, and glucose for quick energy.
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RawQ bar: With buckwheat and healthy fats, it offers slow-releasing carbs, is easy on the stomach, and is designed to fuel active performance. Many players we work with choose RawQ as their pre-match fuel because it doesn’t cause crashes or bloating. For example: Daniil Medvedev and Andrey Rublev.
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Rice cakes with avocado and sea salt: Light, energizing, and packed with healthy fats and electrolytes.
Why RawQ Works
RawQ bars were created with performance in mind. Made from whole ingredients like buckwheat, sunflower seeds, and nut butters, they offer:
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Slow-releasing energy (complex carbs + fats)
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Gut-friendly digestion (gluten-free, no dairy, no preservatives)
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Low sugar (no spikes or crashes mid-match)
Because RawQ bars are portable and clean-label, they’re an ideal pre-match snack for tennis players, runners, and anyone needing sustained fuel without the crash.
Pro tip: Pair a RawQ bar with water or an electrolyte drink 30-60 minutes before play. For longer matches, have another bar between sets.
