“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.
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 that sweet tooth.
“Given my size and the high calorie burn during matches—sometimes up to 4,000 calories in a Grand Slam match—I aim for 0.7 to 1 gram of protein per pound of body weight,” says Fritz, who stands 6-foot-5 and weighs 190 pounds. “The protein powder is essential in reaching nearly 200 grams of protein daily, which is tough to achieve with food alone.”
