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Image by Jason Briscoe

Nutrition for performance 

Nutrition is extremely important for padel players, not just at elite level, but especially for recreational players, where recovery, energy management, and injury prevention matter most.

Padel is a high-intensity intermittent sport: short explosive rallies, repeated accelerations, rotations, and long match durations. Nutrition directly affects performance, focus, recovery, and joint health.

BEFORE TRAINING OR A MATCH

Timing & focus:

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2–3 hours before

  • Carbohydrates = main fuel

  • Moderate protein

  • Low fat & low fiber (to avoid stomach issues)

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Good examples

  • Rice or pasta + chicken/fish + vegetables

  • Oatmeal with banana + yogurt

  • Toast with eggs + fruit

  • Smoothie (banana, oats, protein, water or milk)

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30–60 minutes before (optional)

  • Banana

  • Energy bar

  • Small yogurt

  • Handful of dates

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Hydration

  • Start already hydrated

  • 500–700 ml water in the 2 hours before play

  • Add electrolytes if you sweat a lot or play in heat


Many padel players underperform simply because they start matches under-fueled.

DURING TRAINING OR MATCH

Goal: maintain energy, focus, and coordination

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Hydration

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  • Sip water every changeover

  • For sessions or matches >60–75 minutes:

  • Electrolyte drink (especially sodium)

  • Helps prevent cramps and mental drop-off

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Energy (if long or intense)

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  • Banana pieces

  • Energy gel

  • Dried fruit

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Dehydration of just 2% body weight can reduce reaction time, decision-making, and power — crucial in padel.

AFTER TRAINING OR MATCH

Goal: recover faster & play better next time

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First 30–60 minutes = recovery window

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Focus on:

  • Protein → muscle repair

  • Carbohydrates → refill glycogen

  • Fluids + electrolytes → rehydration

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Ideal ratio:

  • ~20–30g protein

  • Carbs depending on intensity (especially after matches)

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Good examples

  • Protein shake + banana

  • Yogurt with fruit and honey

  • Rice/potatoes + lean protein

  • Omelet + bread + fruit

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Extra recovery boosters (especially 40+ players)

  • Omega-3s (fish, nuts)

  • Magnesium (muscle relaxation)

  • Collagen + vitamin C (tendons & joints)

  • Sleep + food = best recovery combo

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