Britain’s top women’s tennis player, Katie Boulter, is best known for her powerful baseline game. She represents Great Britain at Wimbledon as well as on the WTA Tour. Her demanding training routine is powered by a disciplined recovery plan that keeps her match-ready at all times.

A unique aspect of Boulter’s training is the fact that she doesn’t follow any set routine. Instead, she constantly adjusts her workouts as per her schedule and previous performances. Her training typically begins early in the morning at the gym, after which she plays tennis for around 3 hours.

"It starts super early with gym work alongside my fitness coach, then I probably play tennis for two to three hours in the morning, whether it's points play or working on drills,” she said to Cosmopolitan magazine.

This is followed by lunch and an afternoon gym session. However, the tennis star revealed that she spends about two hours just on recovery.

As per Cosmopolitan magazine, Boulter tweaks her routine slightly when preparing for big matches, incorporating more strength programmes and cardio into the mix.

"My training includes a lot of strength programmes and cardio on the VersaClimber [a machine that mimics climbing, loved by the likes of Jennifer Aniston]. It's not fun at all," she said with a laugh. "But it's effective."

That said, she is very careful not to lift too heavily, as she has to remain light and agile on her feet.

For Boulter, proper nutrition is just as important as training. It not only gives her the energy to perform but also enhances recovery between intense matches.

What Boulter eats to stay Wimbledon-ready

Boulter admitted that she is big on proper nutrition. She spends a lot of time with her nutritionist, figuring out the best possible diet to fuel performance and recovery.

“I spend a lot of time with my nutritionist, where there’s a big emphasis on getting as many calories in as possible," Boulter said during an interview with Women’s Health magazine. "Obviously, I burn a lot of cals – especially on match days – so getting enough carbs in is very important for me.”

For Boulter, this means loading up her plate with pasta, chicken, and cheese.

Her daily diet, however, is simpler. It consists of the following:

• Porridge, fruits, nuts, and honey for breakfast
• Chicken, vegetables, and sweet potato or scrambled eggs with avocado or bacon for lunch
• Flexible dinners: Italian food, sushi, Mexican, or Thai

She admitted that she enjoys home-cooked meals as well. However, due to her demanding schedule, she is often forced to eat out.

"I do cook when I get the chance, especially on afternoons off," she says. "I love making Sunday roasts. However, I’m often tired and on the road, so I end up eating out a lot,” she said during the same Cosmopolitan magazine interview.

Which part of Boutler’s balanced approach to nutrition and training inspired you the most? Let us know in the comments.

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Written by

Avantika Das

Edited by

Zaid Quraishi