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Padel might be a game of finesse and fun, but anyone who’s played a long, competitive match knows it can be physically demanding. This is especially true in the summer months, which can be energy-sapping.
Whether you're grinding through a tournament or playing back-to-back club matches, your nutrition can make the difference between finishing strong or fading fast.
The Padel39 team wanted to share some thoughts on how to fuel your body for endurance and bounce back quickly after a grueling padel session. We don’t want poor preparation to get in the way of your fun.
A couple of hours before your match, aim for a meal rich in complex carbohydrates such as whole-grain pasta, brown rice, oats, or sweet potato. These slow-release carbs provide sustained energy without causing a spike (and subsequent crash) in blood sugar.
Combine your carbs with some lean protein, like chicken, tofu, eggs, or Greek yogurt, to keep hunger at bay and support muscle function.
Avoid heavy, fatty foods close to match time. These are harder to digest and can leave you feeling sluggish on court.
Start hydrating well before your match and continue sipping water throughout. For matches over 60 minutes, or in hot weather, add electrolytes to replenish lost salts and prevent cramps.
If you’re playing multiple sets, or back-to-back matches, a small banana, energy bar, or handful of dried fruit between sets can give you a fast energy top-up without overloading your stomach.
While a bit of sugar can help give you the impression of improved energy, overly sugary snacks or drinks are likely to lead to a short burst of energy followed by a crash. Stick with balanced options.
Eat something soon after finishing your padel match.
A combo of carbs and protein, like a tuna wrap, protein smoothie with banana, or scrambled eggs on whole-grain toast, is ideal for muscle recovery and glycogen replenishment.
You’ve lost more fluids than you think, especially if it is a hot day.
Keep sipping water post-match and consider a rehydration drink if you’ve been sweating heavily.
Support recovery with foods rich in antioxidants and anti-inflammatory properties such as berries, leafy greens, turmeric, oily fish and nuts.
Padel isn’t just about fast reflexes and smart shot selection - it’s also about how well you prepare your body before and after each match.
By following these nutrition tips, you’ll give yourself the best chance of lasting longer on court and recovering faster off it.
