Simon Hill on Plant-Based Nutrition, Tennis, and His Padel Obsession

Simon Hill showed up for his first padel match in Indonesia wearing regular trainers, possibly even Converse. He barely knew the game. A few years later, the Australian nutrition scientist is playing four or five times a week and has plenty to say about fueling up for the court.

Florida Tennis caught up with Hill at the Eudēmonia Summit in West Palm Beach to talk plant-based nutrition, tennis performance and his newfound passion for padel.

Hill holds a master's degree in nutrition science and previously worked as a physiotherapist with the Richmond Football Club in Melbourne, helping professional Australian Rules football players recover from injuries. Today, he's the host of The Proof podcast and author of The Proof is in the Plants.

Above: Simon Hill on The Proof podcast. Photo courtesy of Simon Hill.

Asked about plant-based diets and elite tennis performance, Hill believes there may be benefits, particularly when it comes to recovery as athletes age. He suspects that eating more plant foods could help reduce inflammation and improve the body's ability to recover from intense training.

Still, he's careful about making sweeping claims. "I'd say we need more studies."

For recreational and competitive tennis players, his advice begins well before the first serve.

Carbohydrates are essential for high-intensity exercise, and Hill recommends preparing the night before a match with a carbohydrate-rich dinner. Pasta, rice and quinoa are all good options to help replenish glycogen stored in the muscles.

About 90 minutes to two hours before playing, he recommends another meal containing carbohydrates to make sure those energy reserves are topped up.

Hydration is equally important, especially in Florida's heat. Hill personally takes approximately 300–500 milligrams of sodium an hour before playing and uses roughly 500 milligrams per hour of sweating beyond the first hour as a general guideline. Individual hydration and electrolyte needs vary.

For matches extending beyond roughly 90 minutes, he recommends replenishing carbohydrates during play. A banana, a couple of dates or an energy gel can help keep energy levels from dropping as a match wears on.

Afterward, Hill has a favorite recovery meal: an açaí bowl.

He typically gets 60–80 grams of carbohydrates from the bowl, adding nuts and seeds and sometimes protein powder. His priority is restoring energy, particularly if another match is coming up later that day.

Above: Hill emphasizes proper nutrition for athletes. Photo courtesy of Simon Hill.

Protein matters, too. Hill emphasizes total daily intake rather than precise timing, citing approximately 1.6 grams per kilogram of body weight as a target for serious athletes. He also uses creatine, taking around five grams daily, with consistency more important than timing.

His biggest concern is athletes who simply don't eat enough to support their activity.

"The worst thing that I think athletes can do is under consume carbohydrates."

Hill warns that consistently under-fueling can compromise recovery, interfere with sleep and increase injury risk, particularly when players return for another demanding session the following day.

As for padel, Hill discovered the sport in Indonesia before rediscovering it after moving to Los Angeles. The combination of cardio, skill, competition and camaraderie quickly won him over.

His advice for tennis players who haven't tried it? Give padel a shot. Just be prepared to learn how to play off the glass.

Sources: The Proof — Simon Hill biography; Eudēmonia Summit; Florida Tennis — Eudēmonia Summit preview. Original reporting: Florida Tennis interview with Simon Hill, recorded at Eudēmonia Summit, November 2026. Photo credit (top): Nicole Almendrada via Unsplash.

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