Nutrition for Padel Players

Proper nutrition helps you play with energy, recover faster, and reduces the risk of injuries. This guide covers pre-match, in-match, and post-match nutrition, as well as everyday principles for active padel players.

Energy Demands

A padel match lasts 60–120 minutes. In intensity it is similar to doubles tennis, but with more frequent explosive efforts and shorter breaks.

Exact expenditure depends on body weight, playing intensity, and temperature.

Pre-Match Nutrition

3–4 Hours Before: Full Meal

The foundation is complex carbohydrates with moderate protein and a small amount of fat.

Good options:

• Pasta with chicken and vegetables
• Rice with fish
• Oatmeal with banana and nut butter
• Wholegrain bread with egg and avocado

Avoid:

• Fatty or fried food (slow to digest)
• Large portions of legumes (bloating)
• Unfamiliar foods before an important match

1–1.5 Hours Before: Light Snack

If the full meal was earlier:

• Banana
• Granola bar
• Toast with jam
• Yoghurt with honey

During the Match

During play, the priority is hydration and fast energy.

Hydration

In hot weather (30°C+): add an isotonic drink or a pinch of salt and lemon juice to your water to replace electrolytes.

Signs of dehydration: dizziness, dark urine, reduced concentration, cramps. At the first sign — take a break and hydrate actively.

Between-Set Snack

During long matches (90+ minutes):

• Banana (potassium + fast carbs)
• Energy gel
• 2–3 dates
• Isotonic drink

Post-Match Nutrition

Post-match recovery. The traditional 30–60 minute “anabolic window” has been revised by modern research: the body actively absorbs nutrients for several hours after exercise. Still, eating sooner helps kick-start recovery faster.

Immediately After (30 min)

• Protein: 20–30 g (protein shake, yoghurt, milk)
• Carbohydrates: 40–60 g (banana, juice, energy bar)
• Fluids: 500–750 ml of water or isotonic drink

Full Meal (1–2 Hours After)

• Chicken or fish with rice and vegetables
• Pasta with meat sauce and salad
• Omelette with potatoes and bread

Everyday Nutrition

[EXPERT OPINION] For an active padel player (3–5 sessions per week), a balanced diet with an emphasis on carbohydrates is optimal.

Macronutrients

Key Micronutrients

Special Scenarios

Playing in the Heat

• Increase fluid intake by 50%
• Add electrolytes (sodium, potassium)
• Light meals: salads, fruit, cold soups
• Avoid caffeine before playing in the heat

Morning Matches

• At least 1.5 hours before: oatmeal with banana or toast with honey
• Short on time: banana + a glass of water 30 minutes before

Evening Matches

• Full lunch at 13:00–14:00
• Snack 1.5 hours before play
• After the match: a light dinner (protein + vegetables); avoid heavy carbs before bed

Common Mistakes

1. Playing on an empty stomach — reduces energy and concentration, increases injury risk
2. Too much protein, not enough carbs — carbohydrates matter more for energy in an interval sport
3. Water only in the heat — electrolytes are essential
4. Alcohol after a match — slows recovery and dehydrates
5. Skipping the post-match meal — delays muscle recovery