Anyone who plays padel knows: the sport is intense, dynamic, and demands the entire body. To reach your full potential on the court, it takes more than technique and tactics.
The right padel nutrition is crucial for your energy, recovery, and long-term performance. In this article, you'll learn what you should eat before, during, and after your padel match —tailored to your playing intensity.
1. Before the game: Recharge your batteries without weighing yourself down
About 2–3 hours before the game, you should replenish your energy stores with complex carbohydrates . This will give you enough power for quick changes of direction, volleys, and runs across the court.
Ideal pre-match meals:
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Whole-grain bread with lean cold cuts
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Porridge with banana and nuts
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Rice with vegetables & chicken
Tip: Avoid fatty or high-fiber foods shortly before the match – they can be heavy on your stomach.
2. During the game: Hydration is key
A match can last between 45 minutes and two hours. Hydration is extremely important , especially in summer or in venues without air conditioning.
This is what you should drink:
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Water with electrolytes (e.g. magnesium, sodium)
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Isotonic sports drinks (sparingly dosed)
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Small amounts of banana or fruit bars during long matches
3. After the match: Initiate regeneration
After a game, your body needs protein for muscle recovery and carbohydrates to replenish energy stores . Antioxidants (from fruits and vegetables) also help prevent inflammation.
Optimal post-match snacks:
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Quark with berries & honey
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Wrap with chicken, salad & hummus
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Protein shake with banana & oatmeal
4. Supplements: Useful or not?
For recreational players, a balanced diet is perfectly sufficient. Those who play frequently or participate in tournaments can benefit from magnesium, omega-3, or protein powder —after consulting with a nutritionist.
5. Clothes that keep up with you
So you don't start sweating again while eating: Our TRC T-shirts are ultralight, breathable, and ensure you feel fresh even after the match. Ideal for intensive training sessions or heated matches.
Conclusion: Play better with the right nutrition
The combination of training, technique, and tactics is crucial. But those who optimize their padel nutrition will play more consistently, recover faster, and simply have more fun on the court. Give your body what it needs—and your look what it deserves: TRC Bestseller.
Let's fuel up. Let's play stronger.
Cheers, RC Team