- US Open Winner Sloane Stephens Reveals Routine for Staying Healthy While Traveling
- Consistent Morning Habits Help Stephens Stay Focused and Perform Well
- Stephens Embraces Balanced Nutrition Plan with Room for Treats
Former US Open champ Sloane Stephens revealed that simple, healthy habits are vital for maintaining a nutritious diet and strong performance amidst a hectic travel schedule.
Stephens, a veteran of the tennis tournament circuit and winner of the 2017 Open, recently had an early exit from the 2023 US Open after a loss to Beatriz Haddad Maia. However, she has upcoming tournaments in San Diego and Mexico this month.
Stephens has developed a routine over the years to stay in peak mental and physical shape during tournament season, as she shared with Insider.
“Having been on the tour for half my life now, I’ve gained valuable insights about my body and its needs,” she said. Here’s a glimpse into her daily routine:
A Consistent Morning Routine for a Strong and Hydrated Start
Stephens prioritizes self-care from the moment she wakes up. Drinking water right away is a non-negotiable habit for her to stay hydrated throughout the day, she revealed. Additionally, she follows a regular skincare routine.
“Morning routines are crucial for setting the tone of the day and helping me feel grounded no matter where I am in the world,” Stephens explained.
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Focusing on Dynamic Movement and Nutrition
According to Stephens, a significant part of her training during the season revolves around footwork and dynamic movement, which directly contribute to her tennis skills and overall performance.
While traveling, Stephens strives for balanced nutrition by primarily consuming healthy foods while leaving room for indulgences.
“I try to focus on eating whole, nutrient-dense foods. When I’m on the road and dining out every night, I make an effort to treat it like a part of my job rather than a vacation,” Stephens shared. “However, I also don’t deprive myself of the things I love — it’s hard for me to resist a bubble tea when passing by a boba place!”
Her Match Day Snack: Caffeine and Protein
On match days, Stephens’ schedule can be unpredictable, as match times are often announced the night before. Nevertheless, her typical routine before a match involves a warm-up, an energizing snack comprising a mix of protein and carbs, and some quiet time to focus before the match begins.
Stephens revealed that her go-to snack and essential gym bag item is Quantum Energy Squares, a brand she partners with. These bars provide a performance-boosting dose of caffeine along with protein and carbs from dried fruit, nuts, and seeds.
“I have one before a workout or match when I need smooth, steady energy—especially if I’m battling jet lag or fatigue,” Stephens stated.
Incorporating Massage, Dry Needling, and Cupping into Recovery
To keep her body in peak shape, Stephens emphasizes the importance of recovery work. She relies on strategies like massage, dry needling, and cupping, which help alleviate aches and improve blood flow to the muscles.
Additionally, she travels with a Hypervolt massage gun and NormaTec compression boots to provide support right from the comfort of her hotel room.
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