Fuelling Your Game: A Nutrition Guide for Padel Players
What you eat and drink before, during and after play has a direct impact on your performance and recovery.
Nutrition is often the most overlooked aspect of recreational sport performance. Here is a practical guide to fuelling your padel sessions effectively.
Before Play
Eat a balanced meal two to three hours before your session. Focus on complex carbohydrates for sustained energy, moderate protein for muscle support and low fat for easy digestion.
Good options: Porridge with banana, wholemeal toast with eggs, pasta with a light sauce, rice with grilled chicken.
Avoid: Heavy, fatty meals that sit in your stomach. Sugary snacks that cause energy spikes and crashes.
Hydration
Start hydrating well before you step on court. Aim to drink 500ml of water in the two hours before play. During the session, take small sips between changeovers — do not wait until you feel thirsty.
For sessions lasting over 90 minutes or in hot conditions, an electrolyte drink can help replace the sodium and potassium lost through sweat.
During Play
For standard 60-minute sessions, water is sufficient. For longer or more intense sessions, a small carbohydrate snack — a banana, a handful of dried fruit or an energy bar — can maintain energy levels.
After Play
The post-match window is crucial for recovery. Within 30 minutes of finishing, consume a combination of protein and carbohydrates:
Good options: A protein shake with a banana, Greek yoghurt with granola, a chicken and avocado wrap.
Match Day Nutrition
If you are playing a tournament or multiple matches, plan your nutrition carefully. Eat your main meal three hours before the first match, snack between matches and prioritise hydration throughout.
General Principles
Eat whole, unprocessed foods as much as possible. Prioritise vegetables, lean proteins, whole grains and healthy fats. Limit alcohol — it impairs recovery, disrupts sleep and dehydrates you.
Listen to Your Body
Nutritional needs vary between individuals. Experiment with different pre-match meals and find what works for you. The best diet is one you can sustain consistently.