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The Tennis Competition Guide
The one sport here with no weigh-in, which is exactly why nothing forces a player to plan. A tournament week, a day whose start time nobody knows, and the 2026 heat rule nobody has written instructions for.
What is inside
- The tournament week: arrival, days between rounds, and why deep runs fail on accumulated deficit
- Match day when the start time is unknown: the anchor meal and the holding feed, with carbohydrate tables by body mass
- On court: carbohydrate per hour, fluid and sodium by conditions
- Heat: the ATP rule from 2026, the 10-minute break minute by minute, and acclimatisation
- Between matches and the next day, including two matches in one day
- Travel, time zones and where food risk actually sits
- Supplements with elemental doses, and anti-doping under the ITIA programme
You buy it once, you download the PDF, it is yours. No email course, no coaching call attached, no upsell. Refund terms.
Who it is for
- A player with a tournament week ahead and no plan for the days between rounds.
- Anyone whose deep runs fall apart on accumulated deficit rather than on tennis.
- A coach who travels with a player.
Who it is not for
- A junior player. That is the parent's guide.
- A combat athlete. There is no weigh-in in this one.
- Anyone looking for a fat-loss plan.
Before you buy
Two complete documents are free to read on the samples page, and the reasoning behind this guide is on the site at no cost. If the free pages answer your question, you do not need it.
Common questions
Does it handle an unknown start time?
Yes. That is the core of match day: an anchor meal and a holding feed.
Is on-court fuelling covered?
Yes, carbohydrate per hour, fluid and sodium by conditions.
Does it cover the heat rule?
Yes, the 2026 rule and the 10-minute break minute by minute.
What about two matches in one day?
Covered, along with the next day.
Is anti-doping included?
Yes, under the ITIA programme, with elemental doses for supplements.
Free reading on the same problem
The guide is the protocol. These articles are the reasoning behind it, and they cost nothing.
- Tennis nutrition: what changes when there is no weight class. A combat sports nutritionist on the WTA tour. No cut, no rounds, no known finish time. What that does to fuelling and where the standard advice fails.
- Anti-doping in tennis: what the programme does not cover. Strict liability reaches every ranked player. Whereabouts filing reaches a few hundred. The gap between the two is where most tennis doping trouble lives.
- Cramping in tennis: the evidence and the rulebook. Tennis classes cramp as a loss of condition, not an injury, so you cannot stop play for it. The research mostly sides with the rulebook, not the products.
- The 10-minute heat break: what to actually do with it. Ten minutes off court when the heat index crosses the line, and nobody has written down what to do with them. Cooling, drinking and fuelling, in order.
- What to eat before a tennis match with a moving start time. Every tennis nutrition rule assumes you know when the match starts. On an outside court you do not. The structure that survives a 4-hour delay.
- Tennis supplements: what works and what can end a career. The supplement with the best evidence is the one combat athletes give up and tennis players do not. Most of the rest is sold on a mechanism, not a result.
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Oleksandr Foka — sports nutritionist. Guides are sold and delivered through Gumroad, under their terms.
Educational material, not medical treatment. For adults 18+. Weight cutting carries real risks including dehydration, electrolyte imbalance, impaired cognition and cardiac strain. Nothing here replaces care from a physician. Under strict liability, final responsibility for anything you take is yours.