Nutrition Coach Q&A: What to Eat Before a 90-Minute Tennis Match (3 PM Game Plan)
This is a great question — and one I love because a 90-minute high-intensity tennis match sits in that middle zone where fueling absolutely matters… but you don’t need a full marathon-style carb load.
For a 3 PM match, your strategy actually starts the day before.
The Day Before: Think “Carb Top-Up,” Not Carb Load
For a 90-minute match, we’re not talking about extreme carb loading. Instead, think:
Topping up your glycogen stores while keeping digestion comfortable.
You want to:
- Increase smart carbohydrate intake
- Slightly reduce fibre
- Pre-hydrate
- Avoid trying anything brand new
How to Increase Carbs Without Overdoing It
The easiest way?
Look at your usual meals and increase carbs in at least two meals, plus add one carb-focused snack.
Breakfast Examples
If you normally have:
- ⅓ cup oats → increase to ⅔ cup
- 2 slices whole-grain toast + eggs + ½ avocado → add a large ripe banana
Lunch Adjustments
If you normally have:
- ¾ cup rice → increase to 1¼–1½ cups
- Slightly reduce veggie volume to ease digestion
- Consider swapping whole-grain rice for white rice for easier digestion on pre-competition days
Dinner Adjustments
If you typically have pasta or potatoes:
- Increase serving size by ½ to ¾ cup
- Slightly reduce fibrous vegetables
The goal isn’t to feel stuffed — it’s to feel topped up.
High-Carb Snack Ideas (Day Before)
- 2–3 rice cakes + banana + drizzle of honey
- ½ cup yogurt + mango or pineapple + sprinkle of granola
- Your favourite muffin
Keep it familiar. Competition prep is not the time to experiment.
Pre-Hydration Matters
Pre-hydration starts the day before.
Consider:
- 1 full shaker cup of water with ½–1 tablet of Nuun
- Have two of these across the day
⚠️ Important: Test your electrolyte ratio on a non-competition day first. Everyone tolerates electrolytes differently.
Game Day (3 PM Match Plan)
Now let’s map this out properly.
Breakfast (Normal Time)
Have your usual breakfast — but make sure it highlights:
- Carbohydrates
- Some protein
- Minimal fibre
- Moderate or low fat
Examples:
- Sourdough toast + eggs + small amount of avocado
- Oatmeal + protein powder (or protein shake on the side) + fruit
Keep fibre moderate — this is not the morning for a giant veggie scramble.
Mid-Morning (Around 10–11 AM)
Have something light and carb-focused:
- Banana
- A few digestive cookies
- Toast with honey
Lunch (By 12:30 PM)
This is your last substantial meal.
Focus on:
- Easy-to-digest carbohydrates
- Moderate protein
- Low fibre
- Lower fat
Example:
- White rice (a decent amount that you can comfortably tolerate)
- Smaller portion of protein
- Small amount of vegetables for flavour (not a giant salad)
You want this digested and out of your stomach before warm-up.
30 Minutes Before the Match
Choose a high-carb, easy-to-digest snack providing:
- 20–45g carbohydrates
- Lower end if you’re a slower digester
- Higher end if you have an iron stomach
- If it includes protein, no more than 5–10g
- Minimal fat
- Low fibre
Stick to something you’ve tested before.
Examples:
- Banana
- Granola bar
- Fig Newtons
Hydration During the Match
For a 90-minute high-intensity match, plain water may not be enough.
On game day, aim for frequent small sips of your hydration drink (such as a low-sugar electrolyte beverage like G2 or Skratch) rather than large amounts at once. This helps maintain steady hydration without feeling heavy or sloshy on court.
Important: Regular full-strength Gatorade or Powerade actually contains too much sugar to hydrate optimally. High sugar slows fluid absorption across the intestinal wall, which can impede performance. That’s why a low-sugar or diluted option works much better during a match.
It’s also wise to keep plain water on hand. If your body starts craving water, listen to that cue and switch as needed.
Some athletes prefer having a third bottle with water plus BCAAs or EAAs if they’ve used them successfully in training. This can help maintain mental focus and consistency deep into the match — but only if it’s something your body is already familiar with.
The key theme? Tune into your body and reach for the bottle that feels right in the moment.
For a deeper dive into building a competition hydration strategy, see my case study on tournament nutrition planning: Building a Competition Nutrition Plan & Jake’s Karate Nationals Case Study.
have plain water on hand in case your body craves it. If that’s the case, listen to your body and reach for water as needed. If you’ve used BCAA’s/EAA’s in water before, that’s also an option to have in a third water bottle. Again, listen to your body and reach for the bottle that speaks to you!
What If You Still “Hit the Wall”?
If you follow this approach and still feel energy dropping toward the end:
You may benefit from:
- An energy gel
- Energy chews
- A small carb source changeover at the 45–60 minute mark
But again — test this in practice first.
Final Thoughts
For a 3 PM, 90-minute tennis match:
✔️ Top up carbs the day before
✔️ Pre-hydrate
✔️ Eat a solid lunch by 12:30
✔️ Have a tested pre-match carb snack
✔️ Use a properly balanced sports drink during play
When fueling is dialed in, you shouldn’t:
- Feel heavy
- Feel bloated
- Or hit the wall late in the match
You should feel steady, sharp, and strong through the final point.
Feeling confident in your fuel and hydration strategy is just as important as your training on court. By topping up carbs the day before, pre-hydrating, timing your game-day meals and snacks, and sipping strategically during play, you’ll stay steady, sharp, and strong right through the final point.
Curious about other nutrition questions? Our Nutrition Coach Q&A series is coming with answers to real client questions — from managing nutrition post-menopause, to understanding GLP-1 diets, to plant-based protein strategies, and even whether creatine can support strength and cognition for women over 40.
💡 Tip: If you want personalized guidance or a game-day plan tailored to your schedule, reach out to us — we’d love to help you fuel smarter and perform your best, whether on the court or in everyday life.
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