The Official Nutrition Provider of Match Tennis
Nutrition & Healthy Fats
The Right Fats Fuel Recovery and Performance
Eating healthy fats can fuel athletic performance. Athletes should get 20–35% of total calorie intake per day from fat. Not all fats are equal — the best type is unsaturated (polyunsaturated or monounsaturated) because they decrease inflammation.
Understanding Fats
Not all fats are created equal — choosing the right type matters
Unsaturated Fats
Polyunsaturated and monounsaturated fats are the best choice for athletes. They decrease inflammation, support heart health, and aid in recovery. Found in fish, nuts, seeds, and cold-pressed oils. Athletes should get 20–35% of total daily calories from these healthy fats.
Saturated & Trans Fats
Saturated and trans fats can increase inflammation and hinder recovery. Limit intake of fried foods, processed snacks, and high-fat dairy. Focus instead on whole food sources of unsaturated fats to support your athletic performance and long-term health.
Foods with Unsaturated Fats
Four key food categories to build into your nutrition plan
Fatty Fish
Salmon and sardines are rich in omega-3 fatty acids that reduce inflammation, support joint health, and accelerate recovery after intense training sessions.
Seeds
Chia, flax, hemp, and pumpkin seeds deliver plant-based omega-3s along with fiber and minerals. Easy to add to smoothies, yogurt, or meals.
Nuts
Walnuts, almonds, pecans, and peanuts provide monounsaturated fats, protein, and vitamin E — a powerful antioxidant that protects cells during recovery.
Cold Pressed Oils
Avocado oil, olive oil, and nut/seed oils retain their full nutritional profile. Use them in dressings, cooking, and meal prep for consistent healthy fat intake.
When to Eat Fats
Timing your fat intake around training and competition
Pre-Game / Training Meal
Consume 20–35% of calories from healthy fats 30–60 minutes before activity. This provides sustained energy without the rapid spikes and crashes of simple carbohydrates alone.
Prior to Competition / Training
Limit fat intake immediately before competition as it can cause gastrointestinal upset. Focus on easily digestible carbohydrates and moderate protein in this window.
During Competition / Training
Focus on quick absorption nutrition. Products like Mamma Chia Squeezes come in gel form and are high in omega-3 fatty acids, delivering healthy fats in a format that won’t slow you down mid-match.
Recovery Meal
Consume 20–35% of calories from healthy fats in your post-activity meal. Pair with protein and carbohydrates for a complete recovery nutrition strategy that reduces inflammation and rebuilds muscle.
The Omega-3 Story
Among healthy fats, EPA and DHA deserve their own spotlight for tennis recovery and joint health.
EPA & DHA for Recovery
Long-chain omega-3 fatty acids modulate inflammation, support joint health, and protect immune function. The International Society of Sports Nutrition reports that a high percentage of athletes are deficient. For tennis players, the payoff shows up as faster recovery between matches and less joint discomfort during heavy training blocks.
Sources & Dosing
Aim for 2 to 3 grams of combined EPA and DHA daily, with at least 4.5 weeks of consistent intake for measurable benefits. The best sources are fatty fish like salmon, sardines, mackerel, and trout. Plant-derived ALA from flax, chia, and walnuts converts slowly, so fish or supplements are more reliable for competitive athletes.
Fuel with the Right Fats
Carbon Athletics Fuel PACs include the healthy fats your body needs for sustained energy, reduced inflammation, and faster recovery.
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