Former US Open champion Sloane Stephens says simple, healthy habits are key to maintaining a nutritious diet and strong performance amid a hectic travel schedule.
Stephens is a veteran of the tennis tournament circuit, winning the 2017 Open. She had an early exit from the 2023 US Open after losing to Beatriz Haddad Maia, but has upcoming tournaments in San Diego and Mexico this month.
Years of experience have helped Stephens develop a routine for staying in top mental and physical shape during the tournament season, she told Insider.
“I’ve been on the tour for half my life at this point, so I’ve seen and learned a lot about my body and what it needs,” she said. Here’s her daily routine.
A consistent morning routine helps her start strong and hydrated
Self-care starts first thing in the morning with a consistent habit of drinking water immediately to stay hydrated for the day ahead, according to Stephens. She says she also follows a regular skincare routine.
“Morning routines are crucial to setting the tone for the day and helping me feel grounded no matter where I am in the world,” she said.
Focus on dynamic movement and nutrition
Stephens said a lot of her training during the season focuses on footwork and dynamic movement, which directly translates to tennis skills and performance.
When on the road, her diet focuses on balance and she aims to eat mostly healthy foods while leaving room for treats.
“I try to focus on eating whole, nutrient-dense foods. When I’m on the road, I eat in a restaurant every night, so I try my best to treat it like part of my job and not like a holiday,” says Stephens. “But I also don’t deprive myself of tasting something I love – it’s hard for me to walk past a boba place and not get a bubble tea!”
Her match day snack contains caffeine and protein
On match day, Stephens says her schedule can be hard to predict, as match times are often announced the night before. However, her typical pre-match routine includes a warm-up, an energising snack with a mix of protein and carbohydrates, and some quiet time to focus before the match begins.
Stephens says her go-to snack and essential item in her gym bag is Quantum Energy Squares, a brand partner. The bars provide a bit of performance-boosting caffeine along with protein and carbohydrates from dried fruit, nuts and seeds.
“I take one before a workout or game when I need a smooth, steady energy boost – especially when I’m fighting jet lag or fatigue,” says Stephens.
She incorporates massage, dry needling and cupping into her recovery.
Stephens said she does a lot of recovery work to keep her body in top shape. She said she relies on strategies such as massage, dry needling and cupping, which can help relieve pain and improve blood flow to the muscles.
She also travels with a Hypervolt massage gun and NormaTec compression boots to provide support from the comfort of a hotel room.
