Marathon Man Taylor Fritz aims to channel improved stamina into Top 5 finish

It’s easy to forget now, after his run to the US Open final, but Taylor Fritz didn’t come into this year on a roll. At the end of 2023, he suffered early losses in Tokyo and Basel, injured his ab and had to pull out of his final event in Bercy, and finished just short of qualifying for the year-end ATP Finals. After reaching a high of No. 5 in the spring of ’23, Fritz started this season by dropping out of the Top 10.

Did that ominous turn of events end up being a blessing in disguise? According to his coach, Michael Russell, Fritz made up for the time he spent on the sidelines by putting in an especially productive training block in the off-season. His results at the Australian Open, where he beat Stefanos Tsitsipas before losing to Novak Djokovic in four tough sets, bore that out.

“I think the training he did helped him see that he could stay with Djokovic,” Russell said. “It was a good indicator of what he needs to put in.”

Fritz built on that success, and his fitness helped make the difference at the majors. He reached his first round of 16 at Roland Garros. He outlasted Alexander Zverev in five sets to make the Wimbledon quarterfinals. He did the same to Frances Tiafoe to reach the US Open final. Against Zverev and Tiafoe, Fritz gained strength down the stretch as his opponents faded.

Read More: Protein Power: How clean eating Taylor Fritz became one of the fittest players in tennis

No one around Fritz has ever doubted his ball-striking skills or ability to compete. Russell believes that it’s what the San Diego native does off the court that will determine how high he climbs from here.

“It’s still a process,” according to Russell. A fitness fanatic himself, he says he has been happy with Fritz’s “buy in” over the last two years.

A big part of that process has been his approach to nutrition. As we’ve learned from other Americans, like Frances Tiafoe, who liked his candy, and Andre Agassi, who “could never drive too far for Taco Bell,” this can be a learning curve for young players. Food-wise, Fritz may be best-known for the Chipotle patch that appeared on the sleeve of his Hugo Boss shirt this year. But he says he has gone through his own eating evolution.

“One thing most people don’t know about me is I have a sweet tooth,” admits Fritz, who will turn 27 on October 28th.

As he and other players have learned the hard way, indulging that sweet tooth is not going to get him the sustained vitality he needs for professional-level matches, or the gym sessions he does when he’s away from the court.

Over the years, my nutrition program has evolved to become more focused on consistent energy and post-workout muscle recovery and ensuring that I’m eating enough through the day to stay energized. Taylor Fritz

“Over the years, my nutrition program has evolved to become more focused on consistent energy and post-workout muscle recovery,” Fritz says. Key to that is “ensuring that I’m eating enough through the day to stay energized.”

“Managing my calorie and protein intake is crucial.”

Fritz begins a typical day with a glass of cold water, “to kickstart my system.” From there, it’s on to a breakfast “that sets me up for the rest of the day.”

“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.”

After breakfast, Fritz heads for the gym.

“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.”

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. Taylor Fritz

Fritz credits his physical improvements with his 2024 success. But he also says it didn’t come overnight; it was more a matter of fine-tuning his routine.

“Reaching the Open final was a huge achievement, and my fitness played a key role in that,” he says. “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.”

Now that Fritz is flirting with the Top 5 again—he’s currently No. 6 and rising—he’ll try to stay fit enough to avoid a repeat of last season’s late breakdown. Nest week he’ll return to the Paris Masters, with a chance to clinch a spot in the year-end tour finals in Turin.

“He wants to be Top 5,” Russell says of Fritz. With enough late-season energy, that goal is in reach.