Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!), you also have to be prepared for play at different intensities – at some points matches can be slow and at others involve hard fought energy sapping rallies. Between training sessions or tournaments: Maintain a balanced diet with regular meals to provide all the main nutrients your body needs to stay healthy and illness free. Make sure you do not take in more food than you need or you could put on weight. Before a match or tournament: You should always start any match with maximum glycogen stores and high levels of hydration. Breakfast will be your most important meal to set you up for the day so ensure you have plenty of complex carbs, like cereal or porridge. Whatever time your match is, make sure you eat a meal with carbs and protein at least three to four hours before. This will give your body time to digest and absorb the food preventing sickness and stomach upsets. Eat foods that you like and have had before training sessions and stay away from fatty and rich foods. If you have to wait a long time to play, have a small carbohydrate snack such as a cereal bar, banana or sports drink about an hour before to give you an energy boost without filling you up.