At ΤΑΤΟΪ Club’s Tennis Academy, we know that a child’s performance on the court is fuelled not just by practice, but by proper nutrition. Just like a high-performance machine, the body requires the right fuel to function at its best.
Metabolism turns food into energy, powering muscles, nerves, and the brain. Without it, even the most talented player can’t perform at full potential.
Key nutrients for young athletes:
- Protein: meat, fish, eggs, dairy—builds and repairs muscles.
- Carbohydrates: pasta, rice, potatoes, bread—provides energy.
- Healthy fats: olive oil, nuts, avocado, butter—long-lasting fuel.
A balanced diet should include regular meals with protein, carbs, fats, and fibre, along with smart snacks and plenty of water.
Meal tips:
- Breakfast: eggs, yoghurt, fruit, wholegrain carbs.
- Lunch/Dinner: half vegetables, quarter carbs, quarter protein.
- Snacks: granola bars, fruit, nuts, wholegrain bread.
- Post-training: sandwich, salad, or yoghurt with fruit.
Building Healthy Habits
Consistency matters. Proper nutrition throughout the day keeps children energised, focused, and helps recovery. The goal isn’t just better tennis skills—it’s long-term health, energy, and a love of the game.
Fuel the body right, and young athletes can play stronger, recover faster, and enjoy every match. Nutrition isn’t just food—it’s a foundation for growth, confidence, and performance on and off the court.