Tennis matches may last one, two, three or more hours, so you can’t enter a competition on low energy. Food is fuel and the more energy you expends during an activity the more fuel the person needs. Not all foods are equal, some snacks might seem like a good idea but in actuality they hinder your performance.

The ideal balance for a snack pre tennis should be eaten 1-3 hours before the match and ones that are higher in carbohydrates, moderate in protein and low in fat for quick digestion and absorption.

5 snacks that fit this criteria are:

Oatmeal with fruit: Oatmeal is well-tolerated and provides long-lasting energy. The added fruit will give you that quick jolt of energy you need to get your engine started. This is ideal for morning snack before an afternoon competition.

Peanut Butter and Jelly Sandwich: Sandwiches contain a variety of carbohydrates which will help top up your glycogen stores. Peanut butter provides protein and healthy fat which can help sustain energy throughout long matches.

Cereal With Greek Yoghurt And Fruit: Greek yoghurt is full of protein and carbohydrates, it’s easy to eat and kind to the tummy, the fruit and cereal are for extra burst of energy pre match.

Toast With Cottage Cheese: Low fat dairy choices, like cottage cheese, have a good amount of protein, carbohydrates and fat. Opt for whole-wheat bread for long-lasting energy before your matches.

Fruit Smoothie With Non Fat Or Low Fat Greek Yogurt: Fruits are easy to digest, provide quick energy and are hydrating too. Smoothies are easy on the stomach, hydrating and give you a boost of carbs and protein pre matches