What to eat before and after a padel match

Padel is a great way to get some exercise and have fun with friends, but it’s important to fuel your body properly before and after a match. Eating the right foods will help you stay energized throughout the game, and recover quickly afterwards.

Before playing, eat a light meal that is high in complex carbohydrates for energy. Avoid fatty foods, as they can cause indigestion and make you feel sluggish. Drink plenty of water to stay hydrated.

During the game, drink water regularly to stay hydrated. If possible, eat some complex carbohydrates like bananas or energy bars for sustained energy. After the game, drink plenty of water and eat protein-rich foods like chicken or fish for muscle recovery. Fruits and vegetables are also good for antioxidants and vitamins. Avoid sugary drinks and snacks, as they can cause an energy crash.

Eating a healthy meal before and after your padel match will help you perform your best and recover quickly. By following these tips, you’ll be able to stay energized and ready for your next game!

Table of Contents

Food is fuel

Glycogen and carb loading

Why eating the right foods pretty much comes down to what ressources we need to thrive on the court.  One of these ressources is glycogen which is the main caburant during the intesive workout

Glycogen is the stored form of carbohydrates in our bodies. It’s found in the liver and muscles, and it’s broken down and used for energy when we need it. Glycogen is important because it helps us maintain blood sugar levels and provides energy for activities like exercise.

The body stores glycogen in the liver and muscles. When we need energy, our bodies break down glycogen into glucose and release it into the bloodstream. This helps to maintain blood sugar levels and provides energy for activities like exercise.

Glycogen is important because it helps us maintain blood sugar levels and provides energy for activities like exercise. It’s also important for athletes because it can help them perform at their best. Athletes often eat foods that are high in carbohydrates before competition so that their bodies have plenty of glycogen to use for energy.

Food before A Padel Match

Before a match, it is important to eat foods that will give you sustained energy throughout the match. Good options include whole grain toast with honey, oatmeal with fruit, or a banana with peanut butter. Avoid eating sugary foods before a match as they will cause an initial burst of energy followed by a crash.

It is important to eat the right foods before and after a padel match. Eating the wrong foods can lead to fatigue, gastrointestinal distress, and poor performance.


What to eat before a padel match

It is important to eat a nutritious meal before playing any sport, and this is especially true for padel. Padel is a high-intensity sport that uses all of the body’s muscles, so it is important to have enough energy to sustain yourself throughout the match. There are a few things to consider when deciding what to eat before a padel match.

First, you need to think about what time the match will be played. If it is early in the day, you will want to eat something light that won’t weigh you down. A good option would be something like toast with honey or fruit. If the match is later in the day, you will want to eat a more substantial meal that will give you sustained energy throughout the match. A salad with chicken or fish, whole grain bread, and some fruit would be a good option.

Second, you need to think about how your body reacts to different foods. Some people find that they get an energy boost from eating sugary foods before exercise, while others find that it makes them feel sluggish. You know your body best, so make sure to eat something that you know will agree with you and give you the energy you need.

Finally, make sure to stay hydrated by drinking plenty of water throughout the day leading up to your match. Dehydration can cause cramping and fatigue, so it is important to make sure you are well-hydrated before playing.

By following these guidelines, you can make sure that you have enough energy to play your best during your padel match.

What To Avoid Eating Before A Padel Match

Before a big padel match, it’s important to avoid eating foods that will weigh you down or give you an energy crash.

Here are a few things to avoid:

  • Heavy meals: A big, greasy burger might sound good before a match, but it will only make you feel sluggish. Stick to light meals or snacks that won’t sit like a rock in your stomach.
  • Sugary drinks: You might be tempted to reach for a sports drink or soda for a quick boost of energy, but the sugar will only give you a short-lived burst followed by an energy crash. Stick to water or unsweetened tea.
  • Caffeine: Caffeine can help you feel more alert, but it can also make you jittery and anxious. If you’re already feeling nervous about a match, caffeine will only make it worse.

Food after a padel match

What To Eat After A Padel Match

After a match, it’s important to refuel your body with the right foods. Eating a nutritious meal or snack within 30 minutes of finishing your match will help your body recover and prepare for the next one.

There are three main things to focus on when choosing what to eat after a padel match: carbohydrates, protein, and electrolytes. Carbohydrates help replenish your glycogen stores, which are used for energy during exercise. Protein helps repair and rebuild muscles that may have been damaged during the match. And electrolytes help replace lost fluids and minerals.

Some great post-match foods include:

  • Whole grain toast with peanut butter
  • A banana with a handful of nuts
  • Greek yogurt with berries
  • A veggie wrap with hummus
  • A smoothie made with fruit, yogurt, and honey

What To Avoid Eating After A Padel Match

It’s important to avoid eating certain foods after a padel match. Eating the wrong foods can lead to indigestion, discomfort, and even pain. Here are some of the foods you should avoid:

  1. Spicy Foods: Spicy foods can cause heartburn and indigestion. They can also irritate the lining of your stomach, which can be very uncomfortable. If you’re prone to stomach problems, it’s best to avoid spicy foods altogether.
  2. Fatty Foods: Fatty foods are difficult to digest and can cause indigestion and pain. They can also make you feel sluggish and tired.
  3. Processed Foods: Processed foods are often high in salt, which can cause dehydration and bloating. They can also be difficult to digest, which can lead to discomfort.
  4. Alcohol: Alcohol can dehydrate your body and irritate your stomach. It’s best to avoid alcohol altogether if you’re trying to stay healthy after a padel match.


In conclusion, it is important to eat a light meal before playing padel and complex carbohydrates for energy. It is also important to drink plenty of water before and after playing to stay hydrated. After playing, eat protein for muscle recovery and eat fruits and vegetables for antioxidants and vitamins. Try to avoid sugary drinks and snacks after playing. Eating a healthy postmatch meal will help you recover faster and be ready for your next match.

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