Want to add a little tennis superstar to your diet?

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Venus Williams has been one of the top ranked women’s tennis players for what seems like my entire lifetime – and while she nails the moves on court, she also knows the important of fueling and refueling her body to get the most out of it.

With the U.S. Open underway, the superstar gave cosmpolitian.com the download on what she eats when competing. Take note, here’s how to fuel your own body for success.


Williams says that it’s often tough for her to eat straightaway but also knows she needs the energy for practice so she’ll start out with a protein smoothie, a green juice or some fruit.

If she is having a sit-down breakfast, an egg-white omelette with tomato and cheese or fresh granola and almond milk is often on the menu. On match day, she eats fried rice. “I always eat a huge breakfast on match days even though my stomach hates it.”


On day one of the U.S. Open, Williams has lentils with quinoa and a strawberry milkshake with protein powder to go. The following day it’s sweet potatoes, green beans, and cabbage and soba noodles. “Lunch is usually my biggest meal of the day, and today [day three] was no different. I had brown rice and beans with grilled shrimp. I always crave sweets, so I had a fresh pineapple, orange, and strawberry juice to satisfy my cravings.”


“After working so hard on the court, I find that snacks help me avoid late-afternoon energy lows.” During tournaments, Williams snacks on dates, cashews, kale chips, green juices, grapes and pre-mixed energy drinks; “I use a combo of organic coconut water and organic pineapple juice.”


Dinner for Williams is a mix of vegetables, protein and carbs. One day she shares a fennel and crab salad and gluten-free porcini penne pasta with sister Serena. Another day it’s “kale salad with chicken breast, fresh ginger, garlic, pepper, and orange and lemon juice.”

Williams explains that when she travels she always keeps some food in the hotel to stir up if she needs to. “[Today] I made a salad of mixed greens, Newman’s Own Caesar dressing, and a diced tomato. I followed it up with plain yogurt and local honey from New York.”

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