Padel Nutrition

When you think of improving your game, most people will think about the technical / strategic aspects of padel and work on those. What you eat, however, should not be overlooked.

Nutrition plays a key role in your padel performance and recovery. Eating the right foods before and after a match can enhance endurance, speed up recovery and keep you feeling energized throughout your match. 

Here are some thoughts from the Padel39 team regarding an aspect of sport that does not always get the consideration it deserves. 

Pre-Match Nutrition

Your pre-match meal should provide sustained energy while helping you avoid sluggishness or digestive discomfort. Aim for a combination of complex carbohydrates, lean protein and healthy fats.

1. Timing your pre-match food intake

• 2-3 hours before match: A balanced meal with carbs, protein and healthy fats.
• 30-60 minutes before match: A small, easily digestible snack for a final energy boost if you feel that you need it.

2. Best foods to eat before playing padel

• Complex carbs: Whole grains, oats, quinoa, brown rice, or whole wheat pasta for long-lasting energy.
• Lean proteins: Chicken, turkey, eggs, or plant-based proteins to support muscle function and recovery.
• Healthy fats: Avocados, nuts, seeds and olive oil for sustained energy.
• Hydration: Drink plenty of water and consider an electrolyte drink if it’s hot or humid.

3. Quick pre-match snack ideas (if you feel like you need a calorie boost)

• A banana with peanut butter.
• A smoothie with Greek yogurt and berries.
• Whole grain toast with almond butter.
• A handful of nuts and dried fruit.

Post-Match Nutrition

After a match, your body needs nutrients to recover, repair muscles and restore energy levels. The ideal post-match meal should include protein, carbs, and fluids.

1. Best foods to eat after playing padel

• Protein-rich foods: Grilled chicken, fish, tofu, eggs, or protein shakes to aid muscle recovery.
• Carbohydrates: Sweet potatoes, brown rice, quinoa and fruits to replenish glycogen stores.
• Healthy fats: Avocados, nuts and seeds to reduce inflammation.
• Rehydration: Water, coconut water, or sports drinks to replace lost fluids and electrolytes.

2. Quick post-match recovery snacks

• A protein smoothie with banana and almond milk.
• Greek yogurt with honey and granola.
• Cottage cheese with sliced peaches.
• A whole-grain wrap with lean protein and veggies.

3. Do not forget about hydration

Drinking water before, during, and after a match is essential to prevent dehydration. If you've sweated heavily, replenish electrolytes with coconut water or a sports drink. This will really help you bounce back from a draining session, especially when it is hot.

Final Thoughts

We hope this post has given you some food for thought (sorry - we couldn’t resist it…) but it really is important to think about what you eat, both before and after being on the padel court. 

We will leave you with a summary:

• Avoid heavy, greasy foods before a match to prevent sluggishness.
• Eat a balanced diet daily to maintain consistent energy levels.
• Listen to your body and adjust your meals based on what makes you feel your best.
• Experiment with different foods in training to see what works best for you on match days.

By focusing on proper nutrition, you will enjoy your padel sessions even more. You will have more energy, perform at a higher physical level and recover quickly so that you are ready for your next session. 

As always, come and chat to any of the Padel39 team if you have any questions or want to discuss any aspect of your padel journey.