Be SMART PLAYERS & COACHES
TennisBPM | Coach Ran
The common question from players and coaches What is the best supplement?
We live in a time of quick fixes and the next miracle product, pushed by marketing campaigns, social media and self-proclaimed experts. My answer has not changed: food first, a periodised training plan, sleep and recovery, and then, only when there is a clear reason, a supplement that has real evidence behind it. This article updates my earlier guide with the 2025 ITF, WTA and ATP expert statement on nutrition in tennis, the 2026 WADA Prohibited List and newer research, and it adds the supplements tennis players actually use today.
Food first, supplements second
What the evidence says. The IOC consensus statement on dietary supplements says nutrition usually makes a small but potentially valuable contribution to performance in elite athletes, and supplements a minor contribution to that nutrition programme. It notes that products claiming to enhance performance are the largest group marketed to athletes, but only a few, including caffeine, creatine, specific buffering agents and nitrate, have good evidence of benefit [2]. It also advises a full nutritional assessment before any supplement decision, and trialling performance supplements in training or simulated competition before using them in competition [2].
In tennis, surveys found the most commonly used products are sports drinks, protein supplements, iron, caffeine, creatine and multivitamins, and the most common reasons are recovery and energy [1].
What to do: Ask these questions before you buy anything:
- Is my daily food plan matched to my training load, with enough energy, carbohydrate and protein?
- Am I sleeping enough and recovering between sessions?
- Has a physician or registered dietitian recommended this supplement?
- Do my medical records and blood tests support it?
- Is the product batch-tested, and is it allowed under the rules of my competition?
Note : Do not listen to coaches , S&C Coaches , players or social media always consultant medical doctor do the medical tests and get the approval then you can talk to your coaching team.
The 2026 safety checklist
Batch-tested products. The ITF, WTA and ATP statement tells players to use products batch-tested by accredited third-party programmes such as Informed Sport, the Cologne List or NSF Certified for Sport, to reduce the risk of contamination with prohibited substances [1].
The Prohibited List changes every year. WADA’s 2026 List came into force on 1 January 2026 [3]. Players are responsible for what enters their body, so check the current list and your own anti-doping organisation before any product. Some points that have stayed consistent in recent editions [4]:
- DHEA (prasterone) is prohibited at all times.
- Ephedrine is prohibited in competition.
- Caffeine has not been prohibited since 2004.
- Glycerol was removed from the list in 2018.
I have not repeated the long “banned list” because the list is updated every year and some items I used to mentioned in my workshops or seminars in late 90’s or early 2000’s are not prohibited. Always check the current list.
Beyond doping. A supplement that is free of banned substances is not automatically safe. Dose, quality, interactions and your own health, blood work all matter, so talk to your physician or registered dietitian first.
Tier 1: supplements with credible evidence for tennis
The expert lab research concludes that only caffeine, creatine monohydrate and sodium bicarbonate have credible evidence of potential benefits to tennis performance, and that a risk-benefit analysis should come first because they work only with correct application, dosing and timing [1].
Caffeine
What the evidence says. Caffeine reduces the perception of effort, pain and fatigue, and has been identified as the most reliable performance aid for racket sports. In tennis studies, players who took caffeine won more games, kept their serve speed better in the last phase of a simulated three-hour match, ran faster sprints in a simulated match and hit more successful shots in a skill test [1]. An acute dose of 3 to 6 mg per kg of body mass is considered optimal, and lower doses of about 3 mg per kg may help when taken just before fatigue sets in [1].
The downsides are real. Higher doses can cause stomach upset and nervousness, and caffeine can impair sleep, which matters in multi-day tournaments [1]. A systematic review and meta-analysis found that caffeine affects subsequent sleep [5]. Coffee is a poor targeted aid because its caffeine content varies, and pre-workouts and some energy drinks are less desirable because of large or undeclared amounts of caffeine and other stimulants [1]. The ACSM advises against energy drinks before, during or after strenuous exercise, and tennis organisations have passed that message on to players [1].
What to do: Trial caffeine in training and practice matches, use a measured source such as capsules, tablets or gum, think carefully about afternoon and evening matches when you play again the next day, and keep young players away from energy drinks.https://ranilharshana.com/tennis-fitness/coffe-serve-for-tennis-players/
Creatine monohydrate
What the evidence says. Creatine was the most commonly used performance supplement among the top 100 ATP-ranked players in a survey. It can improve single and repeated sprints and strength-training adaptations, and may improve recovery and training tolerance [1]. Loading uses 5 to 7 days of split doses (4 x 5 g), or a daily 3 to 5 g reaches the same stores more slowly, and creatine monohydrate is the preferred form [1]. The ISSN position stand concluded that supplementation, including up to 30 g a day for 5 years, is safe and well tolerated in healthy individuals [6].
The tennis-specific results are less impressive. A review of tennis-specific research found minimal evidence of direct benefits to tennis play, and studies of loading and of one month of maintenance found no gains in stroke power, serve velocity, strength or intermittent running speed [1]. The statement suggests the popularity of creatine may reflect chronic, periodised support for training quality, especially in the pre-season and during injury recovery, and for vegetarian and vegan players who start with lower creatine stores [1].
Brain and sleep. Creatine and cognition is an active research area. A 2024 meta-analysis looked at cognitive function in adults [7], and a 2026 narrative review found benefits may be more evident in vegetarians, older adults and people exposed to sleep deprivation, while findings remain inconsistent in healthy young adults [8]. That is promising, not proven, and not a reason to buy creatine for exams or match focus.
What to do: Think of creatine as a training tool, not a match-day trick. People with kidney or liver conditions need a doctor’s approval first. This last point is my coaching experience talking .https://ranilharshana.com/tennis-fitness/creatine-for-tennis-players/
Sodium bicarbonate and sodium citrate
What the evidence says. These buffering agents may help maintain blood and muscle pH during repeated high-intensity exercise. In one tennis study, sodium bicarbonate before a simulated match and a top-up after the third game reduced the decline in groundstroke consistency. In another, sodium citrate taken two hours before a battery of tests and a simulated match was followed by more games won [1]. Despite this, elite players rarely use buffering agents, probably because of the risk of stomach side effects, especially with bicarbonate, and the difficulty of timing intake in a match [1]. Sodium citrate has fewer stomach effects but a smaller buffering effect [1].
What to do: This is advanced, individual and trial-only. Do not try it for the first time in a competition, and only with a sports dietitian or physician.
Tier 2: promising, but not proven for tennis
The statement says more research is needed on beta-alanine, sodium citrate and citrulline-malate in tennis [1]. Chronic beta-alanine supplementation may improve intracellular buffering, but tennis-specific benefits are not yet established [1]. The IOC also lists nitrate (for example, from beetroot juice) among the supplements with good general evidence, but I did not find tennis-specific studies [2].
My advice: wait for tennis-specific research, and do not buy these on hype.
Tier 3: fix a MISSING LINK, under medical guidance
A well-chosen diet that meets energy, carbohydrate and protein needs is likely to cover the extra micronutrient needs of tennis players. The statement flags particular attention to iron, vitamin D and calcium, and says players at high risk should be monitored and, if needed, follow a supervised supplementation plan [1]. In practice:
- Iron. Risk is higher in female and vegetarian or vegan players. Supplement only after blood tests, under supervision [1].
- Vitamin D. Relevant for players living far from the equator, and the D3 form is the preferred supplement. Test first [1].
- Calcium. Relevant for junior players and females with amenorrhea, if diet cannot cover it [1].
- Vitamin B12. Safe and essential for vegetarian and vegan players [1].
- Multivitamin and mineral. May be appropriate during tournaments when fresh, high-quality food is hard to get, depending on the individual [1].
Protein, carbohydrate and electrolyte products
Whey and other protein supplements
What the evidence says. The tennis statement recommends high-performance players aim for about 1.2 to 1.8 g of protein per kg of body mass per day, with higher amounts in certain situations, and says protein supplements are occasionally useful when meals are not practical, provided players choose reputable, batch-tested products [1]. The ISSN position stand says 1.4 to 2.0 g per kg per day is sufficient for most exercising people, that single doses of 20 to 40 g are a reasonable target, and that athletes should focus on whole-food sources of complete protein, with supplements as a practical addition [9].
What to do: Use whey or another protein powder to fill gaps, not to replace meals. If dairy upsets your stomach, or you have any kidney condition, talk to your dietitian or doctor first. This last point is my coaching practice.https://ranilharshana.com/tennis-fitness/protein-supplements-for-tennis-players-muscle-energy/
Sports drinks, gels and electrolytes
What the evidence says. For tennis matches the statement suggests starting with 30 to 60 g of carbohydrate per hour during matches, and 60 to 90 g per hour in long matches, using sports drinks (4 to 8% carbohydrate-electrolyte solutions), gels or solids. It also says fluid plans must be individual because sweat rates vary widely, and that after heavy sweating, sodium replacement helps the body retain fluid [1].https://ranilharshana.com/tennis-fitness/coconut-battle-for-tennis-players/
Recovery, tendons and joints
Collagen
What the evidence says. A 2026 systematic review of randomised trials found that collagen supplements taken with vitamin C alongside heavy resistance training may enhance tendon remodelling, with strong evidence for increases in tendon cross-sectional area and stiffness and strong evidence against an effect on muscle strength. The studies were small, short and used different protocols [10].
What to do: Collagen is an add-on to heavy strength work, not a substitute for protein or rehab. Discuss it with your physiotherapist if you have tendon pain. This one is my coaching practice.
Glucosamine
What the evidence says. The 2019 American College of Rheumatology and Arthritis Foundation guideline strongly recommends against glucosamine for osteoarthritis of the hand, knee and hip [11]. Because it is often made from shellfish, people with shellfish allergy should take medical advice first [12].
What to do: In my coaching practice, put your money into strength work, load management and recovery instead.https://ranilharshana.com/tennis-fitness/bcaa-and-eaa-for-tennis-players/
Popular but weak or risky
| Supplement | Why people buy it | What the evidence says | My verdict |
|---|---|---|---|
| Glutamine | Immunity, recovery | Supplements can keep plasma glutamine steady but do not prevent post-exercise changes in immune function, and plasma levels do not fall low enough to compromise lymphocyte proliferation [13] | Skip. Eat enough, sleep, and manage load |
| BCAAs | Muscle, less fatigue | All essential amino acids are needed to stimulate muscle protein synthesis, and ISSN advises whole-food sources of complete protein [9] | Low value if you already eat enough complete protein |
| HMB | Recovery, lean mass | The ISSN 2013 position stand reports possible benefits for recovery from muscle damage [14], but it is not among the supplements the tennis statement found credible for tennis [1] | Low priority, professional advice only |
| Arginine and “nitric oxide” boosters | Pump, blood flow | Not among the supplements with good evidence in the IOC statement, which lists nitrate instead [2]; I found no tennis evidence | Do not use |
| DHEA | Hormones, energy | Prohibited at all times under WADA’s anabolic agents [4] | Do not use |
| Ephedra and ephedrine | Weight loss, energy | The FDA banned ephedra supplements in 2004 because of unreasonable risk of illness or injury, including heart attack, stroke and death [15]; ephedrine is prohibited in competition [4] | Do not use |
Where supplements fit in a tennis player’s life
The food-first plan comes first in every row, and the figures come from the expert statement [1].
| Situation | Food-first plan | Supplement options with evidence |
|---|---|---|
| Long match or tournament day | 30 to 60 g of carbohydrate per hour in matches, 60 to 90 g in long matches, individual fluid plan | Caffeine (tested in training), sports drinks and gels |
| Pre-season strength block | About 1.2 to 1.8 g of protein per kg per day, spread through the day | Creatine monohydrate, protein powder if meals fall short |
| Travel | Familiar foods, planned meals for late finishes | A multivitamin if food quality is poor; be careful with caffeine because of sleep |
| Injury rehabilitation | Enough energy and protein, with higher protein in some cases | Creatine may reduce loss of lean mass [1]; collagen with vitamin C alongside heavy loading [10] |
| Vegetarian or vegan players | Plan iron and calcium | B12, and creatine may be useful because baseline stores are lower |
| Female players | Watch energy availability and iron | Iron only after blood tests |
| Juniors | Enough food first, because young players often fall below recommended intakes | Education first, no energy drinks, medical advice before any supplement |
My articles on travelling tennis players, sleep for tennis players and post-tournament recovery cover the practical side.
Before you invest: a checklist
- Do you have a professionally designed meal plan that covers your energy, carbohydrate, protein and timing needs?
- Did your physician or registered dietitian recommend the supplement?
- Have your medical records and health status been checked?
- Is your training programme professionally designed and periodised?
- Is the product batch-tested by an accredited third party, and is every ingredient permitted by your competition rules?
- Have you trialled it in training?
- Are you ignoring social media, influencers and self-proclaimed experts, and checking the credentials and track record of anyone who advises you?
The TENNIS limits
The tennis expert statement itself notes that much of the evidence comes from general exercise and sport scenarios, not tennis-specific studies [1]. Tennis studies of caffeine, creatine and buffering agents are small and use simulated matches [1]. The creatine and cognition research is still developing and inconsistent in healthy young adults [8]. The collagen review pooled small, short studies with different protocols [10]. The Prohibited List changes every year, and this article is not a substitute for checking the current list and your own anti-doping organisation [3, 4]. Doses and timing vary by individual, so any supplement plan needs a qualified physician or registered dietitian.
My FiNAL NOTE
No supplement replaces hard work, well-planned natural food and a periodized exercise and tennis plan. Build that foundation first. If a gap remains, choose the few supplements with real evidence, buy batch-tested products, trial them in training, and take medical advice.
This article is for general education only and is not medical advice. Always consult your doctor, physician or registered dietitian before starting any supplement, nutrition, exercise or sports programme.
Go deeper with TennisBPM
- Coach education: TennisBPM Level 1 (The Performance Foundation) and Level 2 (The Tour-Ready Coach) workshops. See the Coach Education page for current dates.
- Books: Tennis Fitness and Tennis Wellness & Performance. More on the TennisBPM books page.
References
- Vicente-Salar N, Crespo C, Pluim BM, et al. International Tennis Federation (ITF), Women’s Tennis Association (WTA), and Association of Tennis Professionals (ATP) expert group statement on nutrition in high-performance tennis: current evidence to inform practical recommendations and guide future research. Int J Sport Nutr Exerc Metab. 2025;35(6):557-594. doi:10.1123/ijsnem.2025-0001
- Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-455. doi:10.1136/bjsports-2018-099027
- World Anti-Doping Agency. 2026 List of Prohibited Substances and Methods (in force 1 January 2026). wada-ama.org
- World Anti-Doping Agency. Prohibited List (2018 and 2019 editions) and Summary of Major Modifications 2018. wada-ama.org
- Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Med Rev. 2023;69:101764.
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972
- Szczuciński W, et al. Beyond muscle: a narrative review of creatine monohydrate supplementation effects on cognition, sleep, and psychiatric disorders. Quality in Sport. 2026;70:74583. doi:10.12775/QS.2026.70.74583
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Buchalski A, Jeanfavre M, Altorelli C, Leff G. Collagen supplementation on tendon-related structural and performance outcomes: a systematic review. J Funct Morphol Kinesiol. 2026;11(1).
- Kolasinski SL, Neogi T, Hochberg MC, et al. 2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Care Res. 2020;72(2):149-162.
- Australian Rheumatology Association and Arthritis Australia. Statement regarding the use of glucosamine for the treatment of osteoarthritis. 2020. arthritisaustralia.com.au
- Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008;138(10):2045S-2049S.
- Wilson JM, Fitschen PJ, Campbell B, et al. International Society of Sports Nutrition position stand: beta-hydroxy-beta-methylbutyrate (HMB). J Int Soc Sports Nutr. 2013;10:6. doi:10.1186/1550-2783-10-6
- US Food and Drug Administration. Final rule declaring dietary supplements containing ephedrine alkaloids adulterated because they present an unreasonable risk. Federal Register. 11 February 2004 (21 CFR Part 119).