Protein Power: How clean eating Taylor Fritz became one of the fittest players in tennis

Top-ranked American tennis player Taylor Fritz begins a typical day with a glass of cold water, “to kickstart my system.”

From there, it’s on to a breakfast “that sets me up for the rest of the day.”

“I usually go for a smoothie made with Optimum Nutrition Gold Standard 100 % Whey protein powder,” says the 26-year-old Fritz, currently ranked No. 6 on the ATP rankings. “I always make sure to include protein in my breakfast.”

After breakfast, Fritz, who made his first Grand Slam final last month at the US Open, heads for the gym.

“My routine typically starts around 8 or 9 A.M., with a strong emphasis on core, shoulders, and legs—areas crucial for tennis performance and injury prevention,” he says.

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During the heart of the season, he adjusts with shorter, functional workouts to support his muscles and emphasize recovery.

“Since matches themselves can be intense and lengthy, I shift my focus to recovery in my gym sessions.”

Post-workout time means, yes, more protein, in the form of another whey shake from Gold Standard, this time in Fritz’s preferred Double Chocolate flavor. These give him 24 more grams of protein per serving—and satisfy his sweet tooth.

“Managing my calorie and protein intake is crucial,” said Fritz.

“Over the years, my nutrition program has evolved to become more focused on consistent energy and post-workout muscle recovery,” Fritz says. Key to that is “ensuring that I’m eating enough through the day to stay energized.”

Click here for more on Fritz’s fitness journey.