Nutrition plan.
As in any other sporting discipline, the three fundamentals that guarantee good performance and progression in the game of padel go through training, rest and nutrition. Every nutrition plan should be tailored to the needs of the sport being practiced. And padel is no exception.

Based on the fact that there are no magic formulas, the ideal is to follow some habits and dietary guidelines to improve your on-court performance for the game of padel and have enough energy reserves to meet the match with maximum and fully energised energy. So, as with many other athletes, a padel player’s menu cannot skip carbohydrates, proteins and even fats. At the same time, a basic supply of minerals and vitamins is covered. And, of course, this whole meal plan must also be accompanied by adequate hydration of the body.

Providing the importance that nutrition has when preparing an athlete, as in general, and a padel player in particular, some frequently asked questions that commonly arise when competing in a tournament are: The day and hours before a match? And afterwards … what are the best foods to recover your strength?

Nutrition before a padel game.
Let’s get this straight, and first and foremost, the premise of general nutrition is to make eating five meals a day breakfast-lunch-lunch-snack-dinner. Without this, they should be plenty, and they provide the right amount of nutrients to enable the body to perform at its best when playing a game of padel.

That’s why a Padel player should make sure he has the right energy boost before a match. Complex carbohydrates are the best option, because they provide a large contribution of energy over a longer period of time, as the metabolism will consume it more slowly. Pasta, cereals, wholemeal bread and potatoes are some of the foods for these complex carbohydrates.

It’s also important to stress that consumption of this type of carbohydrate should be done well in advance, 3 or 4 hours before a game of padel. For example, a very appetising recipe that is easy to make: tuna salad with pasta. Besides being a dish with which you can lose extra pounds, it is also rich in carbohydrates, minerals, vitamins and proteins from both vegetables and animals.

In addition, in the earlier hours and to avoid gastrointestinal problems, it is advisable to avoid fatty foods, those with a lot of fibre or even those that are controlled, which can cause discomfort. The level of personal stamina of each Padel player has to be considered here.

Eating after a game of Padel.
After a padel player’s body has been subjected to intense physical activity, the trick is to recover the lost amount of glycogen as quickly as possible. You should rely on simple carbohydrates, which are usually present in fruit, for example XTRATUS, with natural ingredients to push your limits without harming your body and digestive system.

Protein is also vital for proper muscle regeneration after physical effort. Although not reputable, fats are also essential, especially unsaturated ones from nuts like hazelnuts, walnuts, almonds, pistachios, and olive oil and some fish like tuna, salmon and mackerel, among others. Of course, fats are always in proper measure and not abused.

Finally, one important basics that should be strictly adhered to: drink before, during and after a game of padel. If the body gets dehydrated, performance drops significantly, so the chances of losing a game are multiplied.

Moral: Eat well, healthy food, balanced and with your head.