Tennis Nutrition for Kids: Fueling Performance
Last updated: November 2025
Tennis Nutrition for Kids is simpler than it sounds: steady carbs for energy, lean protein for growth, healthy fats for focus, and hydration that keeps up with practice and heat. This guide gives you match-day timing, snack ideas, hydration rules of thumb, and a 7-day sample plan — plus links to our Youth Tennis Progression Guide and Tennis Equipment for Kids so fuel, skill, and gear work together.
The building blocks (kid-friendly plate)
Think “half colorful produce, a quarter grains, a quarter protein,” in line with USDA MyPlate guidance for kids. For tennis days, bump up the whole-grain portion (oats, rice, pasta, tortillas) and include easy-to-digest fruit (berries, banana, orange). For general sports nutrition and portion sanity checks, see HealthyChildren.org (American Academy of Pediatrics).
Fueling windows: what to eat and when
| Timing | Goal | Examples |
|---|---|---|
| 2–3 hours before | Top off glycogen; calm stomach | Turkey & cheese sandwich + fruit; rice bowl + chicken + veggies; oatmeal with milk & berries |
| 60–75 minutes before | Light, low-fiber carbs | Banana; applesauce pouch; small yogurt; graham crackers + peanut butter |
| During play (if >60 min) | Steady energy, electrolytes | Water; diluted 50/50 sports drink; orange slices; pretzels |
| 0–60 minutes after | Repair + rehydrate (carb + protein) | Chocolate milk; Greek yogurt + granola; smoothie (milk/yogurt + fruit); rice + beans + salsa |
Hydration made easy
Heat matters. For outdoor sessions, follow kid-friendly rules from the CDC on heat & hydration and junior-tennis best practices from the USTA.
- Before: 1–2 cups of water in the hour pre-session.
- During: ~½ cup every 15–20 minutes; add electrolytes in hot/humid conditions.
- After: Kids should sip until urine is pale yellow; include a salt source with the recovery snack.
Smart snack list (court-bag winners)
- Banana, clementines, apple sauce pouches
- Granola bars (look for 15–25g carbs, 2–6g protein)
- Pretzels or crackers; mini bagels; fig bars
- Greek yogurt tubes; cheese sticks (if cooler bag)
- Peanut/almond butter single-serves + whole-grain crackers
Tournament day: keep it steady
Multiple matches in one day? Think “little and often.” Between matches, take 5–10 minutes to drink, eat a small carb source (fruit, crackers, fig bar), and walk a few minutes to loosen up. Avoid large, high-fat meals that sit heavy and delay recovery.
Picky eater playbook
- Pack two acceptable fruits and one “stretch” option.
- Blend smoothies (milk or yogurt + banana + frozen berries + oats) for portable recovery fuel.
- Use familiar grains (rice, pasta, tortillas) and add small amounts of lean protein.
- Make “ownership plates”: let kids pick the carb + one fruit for practice days.
Supplements & sports drinks — do you need them?
For most kids, whole foods and water get the job done. Electrolyte drinks help on long, hot days. Caffeine and performance supplements are not recommended for children; see AAP guidance via HealthyChildren.org.
7-day sample plan (mix & match)
| Day | Breakfast | Packed Snack | Post-Play | Dinner Idea |
|---|---|---|---|---|
| Mon | Oatmeal + milk + berries | Banana + granola bar | Chocolate milk | Chicken, rice, broccoli |
| Tue | Egg wrap + tortilla + salsa | Applesauce + pretzels | Yogurt + granola | Tacos (beef/beans) + avocado |
| Wed | Greek yogurt + fruit + oats | Fig bar + orange | Smoothie | Pasta + marinara + turkey meatballs |
| Thu | Whole-grain toast + peanut butter + honey | Mini bagel + cream cheese | Milk + cereal | Stir-fry rice + chicken + veggies |
| Fri | Waffles + berries + yogurt | Cheese stick + crackers | Yogurt tube + fruit | Salmon, potatoes, green beans |
| Sat | Breakfast burrito (eggs/beans) | Banana + pretzels | Smoothie | Homemade pizza on whole-grain crust |
| Sun | Pancakes + milk + fruit | Granola bar + clementine | Chocolate milk | Roast chicken, rice, salad |
Tie fuel to skill & growth
Good fuel makes skill work stick. Pair this Tennis Nutrition for Kids plan with a clear training path in our Youth Tennis Progression Guide and age-appropriate gear from Tennis Equipment for Kids. If you’re still weighing the big picture benefits, here’s a parent favorite: Benefits of Tennis for Kids.
FAQ — Tennis Nutrition for Kids
How much protein do kids need?
It varies by age and activity. Most kids meet needs easily with dairy, eggs, beans, poultry, and fish. Focus on a palm-sized portion at meals; see MyPlate for kids for simple visuals.
Is milk a good recovery drink?
Yes — milk or chocolate milk offers carbs + protein + fluids in one. Useful after long hits or hot sessions.
When should we use sports drinks?
Mostly for long sessions or heat/humidity. Otherwise, water + a salty snack works. Review youth tips from the USTA and CDC.