Why I Took Sweets Off the Table On An Academy Trip

National Tour Nutrition

At a recent national tour tennis event, I initiated a simple suggestion in our team expectation discussion at the start of the week: no chocolate or sweets for players or coaches during the tournament days. We agreed that we would prioritise focusing on proper nutrition, effective fuelling and recovery, and demonstrating discipline; we would then come together as a team to enjoy dessert after a quality dinner each evening. It was rooted in accountability, education, and unity.

The goal? To build a performance-focused culture underpinned by nutrition, recovery, and long-term athlete development. It was well-received by the team at the time; indeed this was not about restriction for restriction’s sake, it was about education, consistency, and modelling the habits of elite athletes.

Why I Did It: Three Core Reasons

1. Fuelling and Recovery Massively Matter—Especially for Young Athletes

Tennis at a national level demands stamina, focus, and rapid recovery. The energy cost of long matches, heat, and high emotional intensity is real. Nutrition needs to meet that demand.

Sweets and chocolate, simple sugars, lead to quick spikes in blood sugar, followed by crashes that leave players fatigued, distracted, and poorly recovered. Instead, slow-digesting carbs, quality protein, and healthy fats deliver stable energy, support muscle repair, and keep cognitive performance steady throughout the day.

2. Habits Are Built Young

The eating patterns athletes develop during their junior years tend to stick. If we normalise sweets and chocolate as the best choice for everyday snacks, or as a treat that can be earned after every success, we are building habits that do not align with long-term health or high performance. By setting expectations early and reinforcing the link between nutrition and success, my aim was to help these young players build the foundation of an elite athlete’s lifestyle, not just for one tournament, but for their entire sporting journey. What seems like a small shift, fruit instead of chocolate, hydration instead of fizzy drinks, actually lays the groundwork for elite habits.

3. Team Culture and Accountability

Everyone had to be in. If one player snuck a chocolate bar, the dessert was off for everyone. That created a culture of shared responsibility. Players looked out for each other. Coaches set the tone. It wasn’t about policing; it was about commitment. Commitment is an essential quality for any tennis player, serving as the foundation for success both on and off the court. It manifests in various ways, shaping a player's mindset and overall performance.

The Science: Why Sweets Don’t Serve Performance

• Blood Sugar Swings: High-sugar snacks cause energy crashes—disastrous for multi-match days.

• Immune Disruption: Refined sugar can compromise immune health, increasing the risk of illness during long events.

• Poor Recovery: Post-match recovery needs carbs and protein—not empty sugar calories.

• Glycemic Imbalance: Unless precisely timed and balanced, high-GI snacks can hinder rather than help.

  
  

What We Did Instead

We focused on real, whole foods—and we came prepared.

Our daily team snack bag was thoughtfully packed:

• Fresh fruits like bananas, apples, and oranges for quick, natural energy

• Dried fruits for fibre, antioxidants, and convenience

• Oat-based cereal bars for sustained energy

• Plenty of water and electrolyte drinks

• Meals focused on carbs, protein, fats, and volume

Was it perfect? No. On tour it never is. But it was intentional and built upon clear goals.

Final Thoughts

This was not about removing chocolate and sweets, we had dessert every night! It was about instilling the idea that small, intentional choices lead to big performance gains. It was about showing players that discipline off the court supports results on it and that nutrition is an area that needs care as an athlete.