“Managing my calorie and protein intake is crucial”: Taylor Fritz’s fitness and nutrition journey fuels top-5 goal

Taylor Fritz shares the keys to his physical improvement as he aims to finish the year in the top 5. The 2024 US Open runner-up achieved notable victories throughout his run at Flushing Meadows and recently reflected on his journey to enhance his endurance.

In the Round of 16, he defeated the 8th seed Casper Ruud, and in the quarterfinals, he beat 4th seed Alexander Zverev, both in four sets. His toughest challenge came in the all-American semifinal against Frances Tiafoe, where Fritz came back from two sets to one down and clinched a victory in over four hours with a 4-6, 7-5, 4-6, 6-4, 6-1 score.

Fritz's US Open run isn’t his only notable result. The American No. 1 holds a 49-20 season record, including titles at the Delray Beach Open and Eastbourne International, along with quarterfinals appearances at Wimbledon and the French Open.

Recently, his traveling coach, Michael Russell, spoke about how Fritz managed to turn around his negative results in late 2023. The American had reached World No. 5, but early defeats in Tokyo and Basel, along with an abdominal injury, kept him out of the top 10 at the end of the season.

“I think the training he did helped him see that he could stay with Djokovic,” Russell said, recalling Fritz’s Australian Open match against the Serb. “It was a good indicator of what he needs to put in.”

“One thing most people don’t know about me is I have a sweet tooth,” admits Fritz. “Over the years, my nutrition program has evolved to become more focused on consistent energy, post-workout muscle recovery, and ensuring that I’m eating enough throughout the day to stay energized. Managing my calorie and protein intake is crucial.”

Fritz said he starts his day with a glass of cold water “to kickstart his system” and then has breakfast: “I usually go for a smoothie made with Optimum Nutrition Gold Standard 100% Whey protein powder,” he says. “I always make sure to include protein in my breakfast.”

“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,” Fritz says. “Since matches themselves can be intense and lengthy, I shift my focus to recovery in my gym sessions.”

“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.”

Fritz mentioned that improvements in his fitness and diet were key to regaining strong results, as was establishing a solid routine. “Reaching the (US) Open final was a huge achievement, and my fitness played a key role in that,” the former Indian Wells champion said. “Over the summer, I didn’t radically change my training regimen, but rather maintained a consistent and strategic approach. I focused on keeping up my strength during the off weeks and pushing for gains during the on weeks.”