Watching the US Open can make even a recreational player wonder what it takes to keep moving at that level.
Professional tennis players sprint, stop, change direction, serve, recover and repeat—sometimes for hours. Add New York’s late-summer heat, the mental pressure of a Grand Slam and the possibility of playing again within days, and it becomes clear that preparation involves much more than a good forehand.
So, what do these athletes eat?
If you want to eat like a tennis pro, the answer isn't as simple as eliminating sugar, skipping bread or copying the exact breakfast of a Grand Slam champion. Professional tennis players have individual nutrition plans based on their bodies, schedules, match lengths, preferences and performance goals.
But there are patterns worth noticing.
Quality carbohydrates provide energy. Protein helps support recovery. Fruits and vegetables provide valuable nutrients. Hydration matters before anyone steps onto the court. And perhaps most importantly, elite players tend to think about when they eat as well as what they eat.
Novak Djokovic is a fascinating example. His highly disciplined approach to food has become almost as famous as his flexibility and court coverage. He has spoken openly about being gluten-free, dairy-free and refined-sugar-free, and his match-day foods can be surprisingly simple.
He was even recently asked about his favorite sandwich.
His answer?
“I don’t eat sandwiches.”
That may sound extreme to the rest of us, but it illustrates a bigger point: elite athletes can be remarkably intentional about what they put into their bodies.
Fortunately, you don't need Djokovic's diet—or his training schedule—to borrow some of the smarter principles behind professional tennis nutrition.
Here is what tennis fans, recreational players and health-conscious adults can learn from the pros.
What Does It Really Mean to Eat Like a Tennis Pro?
To eat like a tennis pro doesn't mean eating one magical food.
There is no single “tennis diet,” and professional players don't all follow the same rules.
The bigger lesson is that food has a purpose.
A player preparing for several hours of tennis needs energy. During a long match, that player may need additional carbohydrates and fluids. Afterward, nutrition shifts toward replenishment and recovery.
The USTA's tennis nutrition guidance emphasizes whole grains, lean proteins, fruits, vegetables and healthy fats as part of an athlete's overall eating pattern. It also emphasizes timing: what makes sense several hours before a match can be very different from what makes sense during a changeover.
That is a useful lesson even if your US Open happens at the neighborhood tennis club rather than Arthur Ashe Stadium.
Carbohydrates Aren't the Enemy
One of the biggest misconceptions about eating like an elite athlete is that carbohydrates must be avoided.
For tennis players, carbohydrates are an important source of energy.
The USTA recommends a meal containing carbohydrates, protein and fat roughly three to four hours before play, followed by carbohydrate-focused fuel closer to competition when needed. During prolonged exercise, carbohydrates can help maintain energy.
That means foods such as oatmeal, rice, pasta, fruit and other carbohydrate sources can have a legitimate place in an athlete's diet.
Context matters.
A professional playing a demanding five-set match has very different nutritional needs from someone watching the match from the sofa.
Protein Supports Recovery
Tennis puts repeated demands on the muscles.
Protein plays an important role in recovery and maintenance, which is why balanced meals for athletes frequently include sources such as fish, eggs, lean meats, dairy or plant-based alternatives depending on the individual's preferences.
After strenuous play, combining carbohydrates and protein can help replenish energy stores and support recovery.
Fruits, Vegetables and Healthy Fats Matter Too
Elite sports nutrition isn't only about protein shakes and energy products.
Whole foods remain important.
Fruits and vegetables contribute vitamins, minerals and carbohydrates. Nuts, seeds, olive oil and other sources of unsaturated fats can also be part of a balanced eating pattern.
In fact, some of the foods associated with professional tennis players look surprisingly ordinary.
The difference is often the thought behind them.
Don't Copy a Professional Athlete's Portions
There is an important distinction between learning from a professional athlete and eating exactly like one.
A professional tennis player may train for hours and burn substantial energy during competition. A recreational player who plays doubles twice a week probably doesn't need the same calorie or carbohydrate intake.
For adults in their 40s, 50s and 60s, the useful takeaway is not to copy a professional player's plate.
Borrow the principles instead: plan ahead, choose quality foods, stay hydrated and fuel according to your actual activity level.
Novak Djokovic and the Discipline Behind His Diet
Few players are more closely associated with nutritional discipline than Novak Djokovic.
Over the years, Djokovic has publicly discussed significant changes to the way he eats. He has described himself as gluten-free, dairy-free and refined-sugar-free and has spoken about moving toward a predominantly plant-based approach.
In a widely viewed interview about his eating habits, Djokovic described breakfasts built around options such as green or cold-pressed juices, smoothies, fruit, oatmeal and chia pudding.
More recently, he has discussed focusing on nutrient-dense foods during tournament preparation, including vegetables, seeds, nuts, sweet potatoes, ancient grains, fruit and quality protein sources.
That doesn't mean everyone should follow his diet.
Djokovic's food choices are personal to him and have evolved over many years. What works for one elite athlete isn't automatically appropriate for another athlete—or for you.
What is interesting is the level of intention.
The Famous Sandwich Question
There is something delightfully unexpected about asking a man who grew up around his family's pizzeria about his favorite sandwich.
In a 2026 food interview, Djokovic was asked that very question.
His response was simple: he doesn't eat sandwiches.
That doesn't mean sandwiches are inherently unhealthy.
In fact, sports-nutrition guidance from the USTA specifically includes sandwiches among possible balanced foods for athletes when timing allows.
The Djokovic anecdote is interesting for a different reason.
He knows what works for him, and he appears remarkably consistent about it.
That kind of consistency may be the more useful lesson.
So, What Does Djokovic Actually Eat?
Djokovic's reported food preferences are considerably more interesting than a plate of plain lettuce.
He has spoken about fruit and smoothies before matches and nutrient-dense foods such as vegetables, sweet potatoes, seeds, nuts and ancient grains.
He has also discussed enjoying date-based energy balls made with nuts and cacao.
And his indulgences?
Djokovic has mentioned high-quality dark chocolate—85 percent cacao or higher—as well as feta cheese. One combination he has talked about enjoying is watermelon with feta, particularly during warm weather.
That last combination sounds almost tailor-made for a summer tennis gathering.
What Does Djokovic Eat During Matches?
Dates have been one of Djokovic's best-known courtside foods.
He has explained that he likes dates during matches because they work well for him as a source of energy without the kind of rise-and-fall sensation he associates with some other sugary foods or drinks.
He has been eating them on court for years.
The important distinction is that Djokovic avoiding refined sugar does not mean he avoids all forms of sugar or carbohydrate.
Dates contain naturally occurring sugars and carbohydrates.
That distinction leads to one of the biggest misconceptions about professional sports nutrition.
What US Open Players Eat Before, During and After Matches
One reason the US Open provides such an interesting window into athletic nutrition is the sheer variety of individual needs.
Behind the scenes, the tournament's player dining operation has to accommodate athletes with different preferences and dietary requirements.
At the 2026 US Open, reported player dining options include fish, lean meats, vegetables, sweet potatoes and pasta, along with individualized requests. The goal isn't a trendy celebrity diet. It is giving elite competitors choices that fit their routines and performance needs.
Timing is a major part of that equation.
Before the Match: Fuel for the Work Ahead
A pre-match meal should provide fuel without leaving an athlete feeling uncomfortable on court.
Several hours before play, sports-nutrition guidance generally allows for a more substantial meal containing carbohydrates along with protein and some fat.
As match time approaches, the strategy changes.
Foods that are high in fat or fiber can take longer to digest, which may be uncomfortable close to strenuous activity. A player with only 30 to 60 minutes before exercise may choose something simpler and more carbohydrate-focused.
The lesson for recreational players is straightforward: don't wait until you walk onto the court to think about fuel.
And match day isn't necessarily the best time to experiment with an unfamiliar food.
During the Match: Why Players Eat on Court
If you've watched enough professional tennis, you've probably seen players reach for food during changeovers.
Bananas are perhaps the most recognizable example.
But depending on the athlete, you may also see dates, dried fruit, gels, chews, sports drinks or other sources of easily available carbohydrates.
Why eat in the middle of a match?
Because intense tennis can last a long time.
The USTA notes that after roughly 60 to 90 minutes of intense singles, carbohydrate stores can become depleted. For prolonged activity, its guidance calls for approximately 30 to 60 grams of carbohydrate per hour.
That helps explain why an athlete who generally limits sweets might deliberately consume carbohydrates during competition.
The court isn't the place for simplistic “sugar is bad” rules.
It's about the body's needs at that moment.
After the Match: Recovery Starts Quickly
When the final point ends, recovery begins.
The body has used energy, lost fluid through sweat and placed considerable demands on muscles.
Post-exercise nutrition generally combines carbohydrates with protein, followed by a balanced meal.
Fluids also need to be replaced.
For a professional, that recovery process matters because another practice, doubles match or tournament round may be coming quickly.
For a recreational player, the stakes are lower, but the principle remains useful.
Don't think only about what you eat before exercise. What happens afterward matters too.
Do Tennis Pros Really Avoid Sugar and Carbs?
Djokovic's refined-sugar-free diet makes a terrific headline.
But it shouldn't be turned into the claim that professional tennis players never consume sugar.
They do.
The more useful question is what kind, how much, when and why?
Sugar Isn't Simply “Good” or “Bad”
Nutrition is more nuanced than labeling every food good or bad.
There is a meaningful difference between routinely consuming large amounts of foods and beverages with added sugars and consuming carbohydrates strategically during prolonged physical activity.
There is also a difference between refined or added sugar and naturally occurring sugars in whole foods such as fruit.
Djokovic is an excellent example.
He has described himself as refined-sugar-free, yet he eats dates during matches.
Those statements aren't contradictory.
Dates contain naturally occurring sugars and carbohydrates that can provide energy.
Why Tennis Players Need Carbohydrates
Tennis combines endurance with repeated explosive movement.
Players accelerate, decelerate, change direction and swing with power, then do it again and again.
Carbohydrates help provide the fuel needed for that activity.
During a casual, short hitting session, water and normal meals may be sufficient for many people.
During a long, strenuous match—particularly in hot weather—the needs can be very different.
This is why copying one small detail from a celebrity athlete's diet can be misleading.
Eating like a professional isn't about removing as many foods as possible.
It's about matching nutrition to performance.
What Recreational Players Can Learn
Most recreational players don't need complicated nutrition programs.
The most transferable habits are surprisingly simple.
Eat balanced meals. Include fruits and vegetables. Get enough protein. Choose carbohydrate sources appropriate for your activity. Limit unnecessary added sugar if that aligns with your goals. Pay attention to portions. Plan before you play.
And don't forget hydration.
That last point deserves its own discussion.
Hydrate Like a Tennis Pro—Without Turning Every Drink Into a Sugary One
Walk around the US Open and you quickly realize how much heat can affect the experience.
Now imagine playing competitive tennis in it.
Hydration is a crucial part of tennis preparation, and good hydration starts before the first serve.
The USTA advises players to drink consistently rather than relying entirely on thirst. Fluid requirements vary based on the athlete, temperature, humidity, duration and intensity of play.
For casual or shorter tennis sessions in moderate conditions, plain water may be appropriate.
For prolonged, strenuous activity—particularly in heat—players may need electrolytes and carbohydrates as part of their individualized hydration and fueling strategy.
That distinction matters.
A zero-sugar beverage can be a refreshing everyday hydration choice, but it isn't automatically a substitute for the electrolytes and carbohydrates an athlete may require during extended, intense exercise.
A Zero-Sugar Idea for Everyday Hydration
This is where tennis inspiration becomes easy to bring home.
Cocktail Stix contain zero sugar, making them a simple way to dress up a glass of cold water or unsweetened sparkling water without adding sugar from the Cocktail Stix themselves.
Start with chilled still or sparkling water.
Add plenty of ice and your favorite fresh garnish—perhaps lemon, lime, cucumber, mint, berries or another combination you enjoy.
Finish the glass with Cocktail Stix.
Suddenly, ordinary sparkling water looks ready for the US Open.
It's a small ritual, but small rituals can make healthy everyday choices feel less ordinary.
For someone trying to reduce sugary sodas, sweetened beverages or unnecessary cocktail calories, making water visually appealing can be a surprisingly enjoyable alternative.
And after the tennis is over, it looks just as good on the patio.
Eat Like a Tennis Pro at Home: Healthy US Open Inspiration
The most useful thing about professional-athlete nutrition isn't copying a rigid meal plan.
It's inspiration.
You can take some of the principles seen in professional tennis—fresh ingredients, thoughtful portions, hydration and preparation—and translate them into food that works for normal life.
That includes US Open viewing parties.
Build a Tennis-Inspired Snack Board
A tennis-inspired board doesn't have to look like a table of diet food.
Think fresh, colorful and easy to eat.
Watermelon and feta immediately provide a playful nod to one of Djokovic's reported favorite summer combinations.
Dates can reference his well-known courtside fuel.
Add fresh berries, grapes, sliced vegetables, hummus, nuts and other foods that fit your guests' preferences.
Cocktail Stix can turn bite-size combinations into attractive finger foods.
A watermelon, feta and mint bite on a Cocktail Stix pick, for example, feels festive enough for entertaining while keeping the ingredients wonderfully simple.
The goal isn't to claim that this is a professional athlete's prescribed meal.
It's simply to let the foods and habits of the tennis world inspire a fresh approach to entertaining.
Create a US Open Zero-Sugar Sparkling Water
The US Open is an ideal excuse to rethink the drink station.
Not every attractive beverage needs alcohol, syrup or added sugar.
Fill glasses with ice and unsweetened sparkling water. Add combinations such as cucumber and mint, lemon and fresh berries, or lime and another favorite fresh garnish.
Finish each glass with Cocktail Stix.
The result is a drink that feels festive without relying on sugar from the Cocktail Stix.
For guests who don't drink alcohol, are cutting back or simply want something refreshing between other beverages, an attractive sparkling-water option makes the entire gathering feel more inclusive.
It also fits naturally with the broader lesson from professional tennis: be intentional about what you consume.
Think Like an Athlete, Not Necessarily Eat Like One
This may be the most important takeaway in the entire article.
Professional athletes have professional-athlete requirements.
They train longer. They compete harder. They may need substantially more calories, carbohydrates, fluids and electrolytes than the average recreational player.
So don't judge your lunch against what a professional eats before a five-set match.
Instead, borrow the mindset.
Prepare.
Be consistent.
Choose foods that make you feel good.
Hydrate throughout the day.
Pay attention to how your body responds to different foods before exercise.
Don't make every drink sweet simply because you're entertaining.
And remember that health doesn't have to look joyless.
Djokovic may not want a sandwich, but watermelon with feta, dates with nuts and cacao, fresh produce and dark chocolate hardly sound like punishment.
That may be the most appealing way to eat like a tennis pro: take the discipline seriously without losing the pleasure of good food.
Frequently Asked Questions About How to Eat Like a Tennis Pro
What do professional tennis players eat in a day?
There is no single diet followed by all professional tennis players. Individual choices vary, but balanced sports nutrition generally includes carbohydrate sources for energy, protein for recovery, fruits and vegetables, healthy fats and adequate fluids.
Timing also matters. A player's breakfast or pre-match meal may be different from what that player consumes during a long match or immediately afterward.
What does Novak Djokovic eat?
Djokovic has publicly described a gluten-free, dairy-free and refined-sugar-free approach to eating and has discussed following a predominantly plant-based diet.
He has mentioned foods including fruits, vegetables, smoothies, oatmeal, chia pudding, dates, nuts, seeds, sweet potatoes and ancient grains. He has also talked about enjoying high-quality dark chocolate and combinations such as watermelon and feta.
His choices are personal to him and shouldn't automatically be treated as dietary recommendations for everyone.
Does Novak Djokovic eat sugar?
Djokovic has described himself as refined-sugar-free, but that doesn't mean his diet contains no naturally occurring sugars.
For example, he has repeatedly discussed eating dates during matches. Dates naturally contain sugars and carbohydrates.
The distinction between avoiding refined sugar in everyday eating and consuming naturally occurring carbohydrates for energy is important.
What do tennis players eat before a match?
The answer depends partly on how much time remains before play.
Several hours before competition, a player may eat a balanced meal containing carbohydrates, protein and some fat. Closer to match time, easily digested carbohydrate foods may be preferable.
Individual tolerance matters, and athletes generally avoid experimenting with unfamiliar foods immediately before competition.
What do tennis players eat during a match?
During long matches, players may consume easy-to-digest carbohydrate sources such as bananas, dates, dried fruit, sports drinks, gels, chews or similar foods.
The goal is to help maintain energy during prolonged activity.
Not every recreational tennis session requires mid-match fueling. Duration, intensity, temperature and the individual's needs all matter.
Why do tennis players eat bananas during matches?
Bananas are portable, relatively easy to digest and provide carbohydrates, making them a convenient courtside food.
They also contain nutrients including potassium.
They aren't a magical tennis food, however. They are simply one practical option among several ways athletes can consume carbohydrates during prolonged activity.
What do professional tennis players drink during matches?
What a player drinks depends on the conditions and individual needs.
Water is important, but during prolonged or intense tennis—particularly in hot conditions—athletes may also use beverages containing electrolytes and carbohydrates to replace what is being lost and provide additional fuel.
For casual everyday hydration or shorter recreational activities, needs can be different.
Eat Like a Tennis Pro, One Smart Choice at a Time
The next time you're watching a player chase down an impossible ball at the US Open, consider everything that happened before that point.
Training matters.
Sleep matters.
Recovery matters.
And nutrition and hydration matter.
There isn't one secret food that creates a champion.
What stands out instead is intentionality.
Novak Djokovic's diet may be more disciplined than most of us would ever want to follow. Other professional players have completely different preferences. But the broader lesson travels remarkably well from Arthur Ashe Stadium to a neighborhood tennis court—or even your own kitchen.
Plan what you eat.
Choose quality ingredients.
Understand that carbohydrates can have a legitimate role in physical activity.
Don't confuse avoiding excessive added sugar with avoiding every source of carbohydrate.
Stay hydrated.
And adapt all of those ideas to your own activity level rather than trying to imitate a professional athlete's exact diet.
You can bring that same sense of intention to your everyday drinks.
Cocktail Stix contain zero sugar and can add a stylish finishing touch to cold water or unsweetened sparkling water without adding sugar from the Stix themselves.
Add ice, sparkling water and fresh fruit, citrus, cucumber or herbs. Finish with Cocktail Stix and take it courtside, poolside or to your next US Open watch party.
You may never move around the court like a Grand Slam champion.
But you can certainly make hydration look like it belongs in the players' box.