Tennis Stars Coco Gauff and Frances Tiafoe Reveal the Foods Keeping Them Fueled During the U.S. Open
Ever wonder what your favorite pros eat to reach peak performance level? We've got the answer.
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As a competitive tennis player and captain of a few teams at my club, the U.S. Open is an exciting time. The stunning player outfits, the spectators, the signature Honey Deuce cocktails, and the amazingly talented players all give the tournament an electric buzz that’s impossible to ignore. While I’m not close to the level of the pros, I do often wonder: what do they eat to get to peak performance level? I recently had the pleasure of finding out how two of my all-time favorite American tennis pros fuel for Grand Slams, including the U.S. Open (#tenniscrush). I also spoke to Food Network’s own nutrition expert and Sports Dietitian Dana Angelo White, MS, RD, ATC, who offered even more insights.
The Demanding Needs of Pro Tennis Players
Elite tennis athletes are always on the move. Their schedules not only include tournaments and Grand Slams, but also practices, training sessions, and matches. This means having grab-and-go foods on hand is essential as are simple meals and readily available snack options. Tennis pros also need to stay adequately hydrated and choose the appropriate foods to help them fuel and recover from these physically and mentally demanding schedules.
Staying Prepared
U.S. Men's tennis player and CLIF athlete Frances Tiafoe, says that the tournament weeks like the U.S. Open are nonstop. "Between practice, training, and matches, I'm always on the go, so I like having easy snacks with me. I always keep CLIF BARS and the new CLIF Energy Bites in my bag because they're convenient, taste great, and help keep my energy up throughout the day."
Consistency Matters
Professional tennis player and Naked Chief Smoothie Officer Coco Gauff tries to stay consistent with how she fuels during a Grand Slam, like the U.S. Open, "because it's such a long tournament and every match adds up." Gauff keeps things pretty simple "with eggs and toast in the morning, fruit throughout the day, and smoothies whenever I need something quick." Her latest favorite? "Naked's new Blueberry Cheesecake Protein smoothie because it's an easy way to get protein and stay fueled between practices or after matches, and it honestly tastes like a treat."
According to Tiafoe’s CLIF profile, he also likes to stay consistent and has the same meal before competing; it consists of either salmon and rice or chicken and rice. Other rituals Tiafoe has before competing: stretching and listening to his playlist.
Staying Hydrated
"Hydration is huge for me, especially during a tournament like the U.S. Open when you're spending long days on court and I sweat A LOT,” says Tiafoe. "I make sure I'm drinking lots of water throughout the day before a match, and during matches I'm always hydrating at changeovers with water and electrolytes." But it doesn’t stop there. Tiafoe also makes sure to hydrate afterwards as "it's all about replacing what I lost so I can recover and be ready to go again the next day."
Photo Courtesy of CLIF Bar
In-Between Matches: Recovery & Refueling
During the U.S. Open, players not only need to recover from their matches, but also start fueling right away for their next one. "You'll always find a CLIF White Chocolate Macadamia Nut Bar or a bag of CLIF Energy Bites in Cookies & Creme in my training bag," Tiafoe shares. "They're a quick way to recharge during training while getting back to work on the court."
Other Recommendations From a Certified Athletic Trainer
Even if you aren't a tennis pro, high-school, college, and even everyday tennis athletes (like me!) still need to fuel, recover, and hydrate properly. I’ve been playing competitive USTA tennis matches at an intermediate level for close to 20 years and even captain a few teams — so I asked my fellow FoodNetwork.com nutrition expert and Collegiate Sports Dietitian, Dana Angelo White, for simple options that can help do just that. Here’s what she suggested.
Ideas for Fueling
To fuel properly before a match, Angelo White advises opting for easily digestible carbs and a small amount of protein, especially if it’s about an hour beforehand. Angelo White suggests trying the following:
- Banana + 1 tablespoon Peanut Butter: Adding a little protein and fat to an easily digestible carb can help you fuel.
- Yogurt and Berries: The combination of lean protein, salt, and some carbs makes this an ideal pre-match snack.
- Fruit Smoothies: Made with easily digestible fruit and low-fat yogurt, this option makes a quick and easy pre-workout beverage.
Ideas for Recovery
There has been a lot of social media information (or should we say misinformation!) swirling around about recovery. Science-backed recovery practices are essential so your body can repair and be ready for the next match. What you choose to eat post-competition ideally should have the right nutrients.
According to Angelo White, post-workout you should aim to replace what you expended. This includes healthy carbs to replenish your energy stores, protein to repair worn out muscle fibers, plus antioxidants, fluids, and electrolytes to fight inflammation and provide hydration support. Below you’ll find five easy options:
- Chocolate Milk: Packed with water, sodium, carbs, and protein, it’s a drink many athletes turn to, and helps with recovery and muscle repair.
- Smoothies with Protein: In addition to fruit and low-fat yogurt, add protein to your post-competition smoothie.
- Cottage Cheese and Fruit: Top cottage cheese with chunks of pineapple and mango (or any other fruit of your choice) for ideal post-competition recovery. Cottage cheese provides the best type of amino acids for building muscle after a workout.
- Rice Bowls: This is one of Angelo White's top picks. She recommends loading up your bowl with chicken and veggies or roasted sweet potatoes topped with eggs and avocado.
- Turkey and Cheese Wraps: This option is ideal for eating on-the-go and can be loaded up with a handful of your favorite vegetables.
Ideas for Staying Hydrated
Drinking before, during, and after tennis matches and practices helps keep you hydrated. If you’re not hydrated properly, you won’t perform well. Most elite athletes, such as tennis pros, college athletes, and even hard-core everyday tennis athletes need to replenish electrolyte losses in their sweat. You can find Angelo White's list of best electrolyte drinks here and best electrolyte powders here.
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