In this blog, Geau Sport Athlete Jake Van Emburgh shares his go-to fueling and recovery habits that help him stay sharp, energized, and tournament-ready. As a professional tennis player competing at the highest levels, Jake knows that what happens off the court is just as important as what happens on it.
What I Do Before and After Every Match to Stay Ready?
There’s a lot of focus on how hard you hit your forehands or how fast your serve is, but what you do off the court is just as important, especially when it comes to energy, hydration, and recovery. What you put into your body before and after matches can impact how well you move, how sharp you feel mentally, and how fast you bounce back for the next match.Lately, I’ve been paying more attention to these details, and I’ve noticed small changes that lead to big improvements, whether I’m packing my premium tennis bag for a tournament or prepping for a casual match.
Is Creatine Only for Bodybuilders?
Surprisingly, creatine isn’t just for weightlifters. For tennis players, it helps muscles produce energy for quick, explosive movements, exactly what tennis demands. A small daily dose (just 3–5g) can improve muscular endurance, boost late-match power, and support recovery. It’s subtle, but the long-term benefits are real.
Why Are Electrolytes So Important for Tennis?
Sweating during long matches or training under the sun? You’re not just losing water, you’re losing essential electrolytes that help with muscle control and prevent cramping. I like to add a high-quality electrolyte mix (like LMNT) to my water before matches. It’s an easy, effective fix to stay energized and cramp-free.
What’s My Go-To Drink for Pre-Match Hydration?
Coconut water is a favorite of mine pre-match. It’s packed with natural electrolytes, easy to digest, and gives you a clean energy boost. I sip some about 30 minutes before I warm up, it’s light and effective.
How Do I Recover After a Tough Match?
Right after a match, your body is primed for recovery. This is the best time to get in some quality protein (think a simple shake or whole food) and hydrate with water and electrolytes. If I’m playing more than once in a day, I stretch for 10 minutes, refuel, and do light mobility before warming up again.
What Helps Me Sleep and Recover at Night?
This one’s been a game-changer for me: I take magnesium before bed on tough training or match days. It helps relax muscles, supports deeper sleep, and speeds up recovery. You can get it in powder, capsule, or even from a warm Epsom salt bath.
Final Thoughts: Why Do These Small Habits Matter?
Tennis takes a serious toll on both your body and mind. If you can manage a few key habits like what you eat, drink, and how you recover, you’ll feel fresher, move better, and stay more consistent during tournaments or long practice weeks.
And while we’re talking prep, don’t overlook your gear. Having a black tennis bag that’s durable, organized, and well-designed can help you stay ready without the fuss. A premium tennis bag isn’t just about style, it’s about staying efficient on and off the court.
Whether it’s your fueling plan or your gear setup, keep it simple and stay consistent. That’s where the real edge comes from.