Sleep, pizza, electrolytes: Aus Open stars reveal secrets to elite preparation and recovery

Winning a grand slam – or even a single match – is an enormous feat of planning, endurance and recovery. Everyone needs a secret weapon. Nine stars reveal the secrets to their success.

Grand Slam matches can be brutal on the bodies of players.

The longest match in Australian Open history came in the 2012 men’s singles final, when Novak Djokovic triumphed in five sets over Rafael Nadal.

That high-quality contest between two arch rivals spanned a whopping 5 hours and 53 minutes.

So how do some of the world’s best players get themselves through a major?

Here are some of their secrets to success.

How do you prepare for a near-six hour clash? Picture: AAP Image/How Hwee Young

NIGHT BEFORE

Doctors recommend that adults get at least seven hours of sleep each night for overall health.

However, some tennis stars prefer a lot more shut-eye than that – and with good reason.

During deep sleep, hormones are released which help the body build new muscle fibre and fix damaged muscle tissue.

On the flip side, not getting enough sleep can reduce reaction time and result in less energy, strength and endurance.

Italian star Jannik Sinner — the 2024 Australian Open men’s singles champion — revealed he got plenty of sleep before a third-round win over American Marcos Giron on Saturday night.

“I try to sleep in as long as possible, which I have no doubts I can do that every day,” Sinner said.

“I slept around 10 hours (last) night, which is good.

“And then I had again half an hour before the match, again sleeping. But hopefully I wake up when it counts.”

World No. 5 Daniil Medvedev is another player who enjoys a sleep in.

Mevedev prefers to play evening matches, but faced Kasidit Samrej in the afternoon during the first round of this year’s Australian Open.

Given that, he had to set an alarm for a little earlier than he normally would.

“I woke up at 7:30am, which I prefer to do it later, but then you adapt,” Medvedev said.

Asked what time he would normally get out of bed for a 7pm match, the Russian replied: “9.30am, probably”.

“Gives me two extra hours of sleep, which is always great,” he said.

“I think we all love to sleep, some people more than the others. I love to sleep.”

PRE-MATCH FUEL

Australian teenager Emerson Jones has set a goal for this year of trying to “eat better before my matches”, including a “better breakfast”.

They say that breakfast is the most important meal of the day, so what do the tennis professionals fuel their bodies with on match day?

Australian Destanee Aiava — who is based in Melbourne — normally sticks to one of two things.

“It just depends where I am,” Aiava said.

“I’m lucky I’m at home at the moment, so I’ve been having my overnight oats that I prepare.

“When we’ve had time, Corey (fiance) has been making me eggs and toast, which is really good. But I try to stick to the same things.”

Destanee Aiava keeps it simple. Picture: Hannah Peters/Getty Images

Oats have a low Glycemic Index and are high in fibre – providing slow-release energy – while eggs are a good source of protein.

Other players on the tour are also into their oats and eggs for breakfast.

“I eat porridge and egg white omelette,” three-time Grand Slam winner Aryna Sabalenka said.

“Then I have snack like an hour and a half before a match, like a protein bar with a coffee. Nothing special.

“If I have to go for lunch, I stay pretty simple … with chicken and rice and some salad.”

IN-MATCH

American Sloane Stephens raised eyebrows when she ate sushi rolls and sipped smoothies during a third-round match at the 2024 Australian Open.

She later explained she “was hungry and this was all my team could find”, with the items not being typical of what most players would consume.

Fellow American Coco Gauff has said previously that her “secret weapon” is eating freshly-cut fruit salads during matches, something she has been doing since she was a child.

Spaniard Paula Badosa also reaches for some fresh fruit — but only if she has to.

She may have lost the match, but Sloane Stephens' sushi & smoothie order will go down as one of the all-time sports power snacks pic.twitter.com/vocHPww1LK

— Bastien Fachan (@BastienFachan) January 20, 2024

“I don’t eat much. I struggle with that a little bit,” Badosa said.

“I go with a banana, not a lot of sugar. It (sugar) doesn’t feel good in my body with the ups and the lows. I try to maintain my body pretty stable. I think the banana helps me.”

Sabalenka also doesn’t like to eat during matches, but will sometimes reach for a healthy muesli bar if she needs it, providing some carbohydrates, protein and a “little bit of fat”.

Taylor Fritz — a finalist at the 2024 US Open — sticks strictly to water, electrolytes and energy gels.

“I’m someone, if I eat on court, I feel sick,” Fritz said.

“I feel like I’m going to throw up.”

POST-MATCH

Once matches are over, it is time for player to really eat and re-fuel.

Learner Tien was spotted with a full pepperoni pizza in hand after 3.30am last week, following his five-set win over Medvedev in the second round at Melbourne Park.

“It was either going to be celebratory (pizza) or a binge eat (to) cope,” Tien said.

“It feels better it’s more celebratory, for sure.”

Stretching and ice baths are a part of an athlete’s recovery, but so is eating.

A pizza history. 😉🍕

With the upset win over Medvedev, 19-year-old Learner Tien became the…

1st American male teen to beat a Top 10 player at AO 🇺🇸

Youngest American man to reach AO R3 since Pete Sampras in 1990 🤯 pic.twitter.com/bs3Vk592z5

— TENNIS (@Tennis) January 17, 2025

Consuming carbohydrates soon after exercise aids recovery, while an intake of protein helps repair and build muscle.

“I feel like it’s the day off, the day before, where I try to eat as much as I possibly can,” Fritz said.

“During the US Open (last year), I was eating so much during my off days I gained eight pounds (3.6kg) during the tournament … which is insane.

“I tend to eat a lot on the off days.”

After filling their stomachs, it is normally back to bed for players ahead of their next matches two days later — where they will do it all again.

Originally published as Sleep, pizza, electrolytes: Aus Open stars reveal secrets to elite preparation and recovery