Katie Boulter is fighting it out on the court – in her workout gear. In a new social media post the tennis star shows off her amazing body in a tennis dress. “Love myself a fight. See you in the next round 🥊” she captioned the Instagram photo from the court. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

Katie makes sure to get enough sleep. “I’m one of those people who love to lie in, so I’d rather start later. I wake up at around 9am,” she told Harper’s Bazaar. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 

Katie maintains a healthy diet. “Nutrition is one of the most important things as an athlete and luckily I have a really good nutritionist to help me with that. I spend a lot of my time just trying to eat a good handful of protein and carbs with a lot of vitamins and vegetables,” she says. “I try to eat as much as I burn off and hopefully more, so I can get stronger. That’s what I’m trying to focus on: my gain. I’m trying to get more physical and it seems to be going in the right direction.” She adds that “it’s key to make sure you get the right amount of calories into you but, of course, they have to be from the right food. If I put something quite unhealthy into my body then it’s not going to work as well as something that is essential. It’s a balance. I don’t have a regimented [diet] and I think it’s important to have a treat here and there. I try and eat as healthy as I possibly can and be professional about it.”

Katie understands the importance of drinking enough water. “Out on court, I’ll be drinking a lot. Hydration is so important. I’ll also have a bar or snack of some sort.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

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Katie starts her day with oatmeal. “I love to have porridge, it’s one of my favourite things, with fruit and maybe a bit of yoghurt in there as well. I’m also quite basic and I love a bit of avocado on toast as well. But an absolute must have is a latte to wake me up in the morning. It makes me more sociable for the people around me!” she told Harper’s Bazaar. Her next meal? “I’ll most likely have sweet potato, chicken and some vegetables, maybe with a little bit of salad on the side which I eat at the National Training Centre [in Roehampton]. This is normally followed by a yoghurt afterwards. I’m a big fan of yoghurts.” And for dinner, “evenings just vary, but I like a lot of food. I like Thai food or Indian, a mixture of stuff – just something that is going to fuel me well for the next day. I try to have dinner with my family, even during tournaments,” she says. She also has a sweet tooth. “There are so many things I love but I am such a sucker for chocolate. I absolutely love it, I’m obsessed. When I get my treat that’s probably the first thing I turn to.”

The bulk of Katie’s workouts happen on the court. “On weekdays, I start practice at the National Tennis Centre at around 10.30am. I warm up for roughly an hour, then play tennis for an hour and a half to two hours. After lunch, I do gym work but I don’t do anywhere near as much as the full programme because I was ill [and off court for a year] a couple of years ago,” she says. “I’ve just been building up my training a lot more because recovery is such an important thing for me now. I’m trying to do the best I can with my body and go from there. I usually go home to Leicestershire at the weekend.”