Nutrition
4.5
Nutrition for Padel Players: Complete Guide
Discover what to eat before, during and after playing padel for maximum performance and recovery.
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Padel Skillset Team
Pre-Match Nutrition
2-3 Hours Before
Main Meal
- Complex carbohydrates (rice, pasta, quinoa)
- Lean protein (chicken, fish, tofu)
- Colorful vegetables
Avoid
- Fatty or fried foods
- Heavily spiced foods
30-60 Minutes Before
Energy Snack
- Banana with honey
- Oatmeal with fruits
- Natural energy bar
Hydration
Drink 500ml of water 1-2 hours before the match
During Match Nutrition
Hydration
- Water every 15-20 minutes
- Isotonic drink if sweating heavily
- Avoid caffeinated drinks
Quick Snacks
- Energy gels
- Nuts (almonds, walnuts)
- Banana or dates
Quick Recovery
- Fast-absorbing protein
- Simple carbohydrates
- Electrolytes (sodium, potassium)
Post-Match Nutrition
Recovery Window (30 min)
Protein + Carbohydrates
- Protein shake with banana
- Greek yogurt with honey
- Eggs with toast
Recovery Meal (2-3 hours)
Complete Meal
- Salmon with quinoa and vegetables
- Chicken with brown rice
- Salad with legumes
Recommended Supplements
Protein
Helps with muscle recovery
Dose: 20-30g post-workout
Creatine
Improves explosive power
Dose: 3-5g daily
Omega-3
Natural anti-inflammatory
Dose: 1-2g daily
Magnesium
Muscle relaxation and sleep
Dose: 200-400mg
Final Tips
Constant Hydration
Real Food
Listen to Your Body