- Tennis star Taylor Fritz said a consistent routine is key to his focus and performance.
- He said he starts the day with a glass of cold water, high-protein breakfast, and early workout.
One of the world's top tennis players said his success on the court starts with simple habits — and you don't need to be an elite athlete to try them.
A consistent routine — which includes training at the same time every day — is essential for his focus and performance, said Taylor Fritz, the highest-ranked American tennis player and fifth overall worldwide at 25 years old.
A high-protein breakfast and consistent gym schedule keep him in peak form, he said in an interview with Insider through his partnership with the supplement company Optimum Nutrition.
"I'm a creature of habit," Fritz said. "It helps take the guess work out of my day and keeps me mentally sharp, which is very important."
He starts the day with cold water, protein, and an 8 a.m. workout
Fritz said the first thing he does when he wakes up is drink a glass of ice water, in the hopes that it will help kick-start his body for a day of training.
"I read that having extremely cold water in the morning speeds up your metabolism for the day. I'm not sure if it's true but it can't hurt, right?" he said.
Evidence suggests that a chilly drink can cause a small, short-term boost in metabolism. And drinking enough water overall is crucial for keeping your brain and body healthy, particularly during long bouts of intense physical activity.
Next, Fritz says he eats a quick, high-protein breakfast, typically oatmeal or a smoothie with protein powder, or egg white bites.
"I usually don't eat a lot for breakfast, but I always have protein of some kind. I never start my day without it," Fritz said.
Then he mixes up a dose of pre-workout powder from Optimum Nutrition, which includes creatine to help boost performance.
Having a mix of protein with some carbs from breakfast and and caffeine from the preworkout keeps him energized for his first gym session of the day around 8 a.m., after which he finally hits the court for his first round of tennis drills.
Fritz said eating enough throughout the day is crucial to his performance
Immediately after training, Fritz said he fuels up with a bottled protein shake and some beef sticks.
Fritz said he likes Optimum Nutrition's ready-to-drink shakes because they pack 24 grams of protein, are convenient for his hectic schedule and frequent traveling, and because the chocolate flavor feels like dessert.
"One thing most people don't know about me is that I have a sweet tooth," Fritz said.
For lunch, his go-to is a protein-packed salad or bowl from the fast-casual chain Chipotle, and dinner is even more protein and carbs in the form of plain rice or pasta that he eats with chicken or steak.
"It's all about balance for me and making sure that I eat enough based on the energy I am burning," he said.
All that food helps provide enough energy and nutrients, since playing a single tennis match can easily burn through well over 1,000 calories for an average person. At six feet, five inches tall, Fritz needs even more fuel than most.
"Since I'm a bigger guy, I burn a ton of calories each day," he said. "So, it's critical that I have a few sources of protein throughout the day to refuel."
His workouts emphasize recovery during competition weeks
To help build strength without burning out, Fritz said he eases up on gym sessions on the days leading up to a match.
"My matches can sometimes go for four hours, so I try to focus on shorter workouts when I am in a tournament since my matches are a workout themselves. Often times gym sessions during events can be more about recovery," he said.
The shorter sessions also prioritize muscle activation to help prevent injury, he says.
During less busy weeks, Fritz said he focuses on maintaining core strength as well as building his shoulders and legs.