Padel and nutrition: what to eat before and after?

Padel and nutrition: the importance of a balanced diet to optimise your performance

Padel, that explosive blend of tennis and squash, makes you run, smash and above all tire. If you want to avoid collapsing like a pancake after three rallies or having the flexibility of a broom handle, your diet plays a key role. Because yes, even if you play just for fun, your body prefers to be well prepared!

Let's discover how to become an ace with the racket and the plate.

What should you eat before a padel match to have energy?

The watchword? Sustainable energy. Forget fast sugars such as croissants and orange juice that give you a boost for… 10 minutes. Prioritise:

- Complex carbohydrates: brown rice, semi-wholewheat pasta, quinoa or sweet potatoes.

- A small portion of protein: eggs, turkey or Greek yoghurt to stay light but strong.

- Good fats (in small quantities): a handful of almonds or avocado for gentle energy.

Example of a pre-match meal: a bowl of brown rice, steamed vegetables and a chicken fillet. Add a piece of fruit such as a banana. You will feel light on your feet, not heavy in the stomach.

Which foods should you prioritise after a padel match for better recovery?

After running around in all directions and stringing together reflex volleys, you need to recharge your batteries and repair your muscles:

- Protein to repair tissues: eggs, fish, tofu or a protein shake.

- Carbohydrates to replenish your stores: white rice, pasta or a slice of wholemeal bread.

- Hydration: water is good, water with a little salt or electrolytes is even better.

Example of a post-match meal: a bowl of quinoa with vegetables, grilled salmon and unsweetened apple compote. For a personal touch, consider adding anti-inflammatory foods such as turmeric or berries. Your joints will thank you tomorrow morning.

Which nutrients are essential for improving endurance in padel?

To last longer on court than your opponent, your body needs the right fuel:

Complex carbohydrates: for a steady supply of energy (brown rice, oats).

Protein: to avoid drawing on your muscles (lean meat, fish, legumes).

Vitamins and minerals: magnesium (banana, dark chocolate), potassium (sweet potatoes), and iron (lentils, beef) for better oxygenation.

Omega-3: anti-fatigue and anti-inflammatory (oily fish, walnuts, chia seeds).

How can you adapt your diet according to the intensity of padel matches?

- Relaxed matches with friends? A balanced meal will do the trick. No need to act as though you are heading off for a marathon.

- Intense tournament? Plan your meals over several days: plenty of carbohydrates 48 hours beforehand, such as pasta, protein and optimal hydration.

- Several matches in a row? Think snacks: homemade cereal bars, dried fruit or a banana. The aim: maintain your level without ending up as limp as a caramel flan.

Which foods should you avoid before and after a padel match?

Before the match

Fatty and heavy foods: forget burgers, chips or tartiflette if you want to move around the court rather than regret it with every bounce.

Fast sugars: a chocolate bar may seem like a good idea, but it will leave you flat as a deflated ball after a fleeting energy spike.

Spicy foods: your opponent does not need to know how much you are suffering… especially not for gastric reasons.

After the match

Alcohol: as tempting as an ice-cold beer may be after a victory, it slows recovery and dehydrates you even more. Save it for the third half (and drink in moderation).

Fast food: yes, it is quick, but your tired muscles need nutrients, not an overdose of fat and salt. Save the triple cheese for rest days.