Padel Nutrition Guide

What to eat and drink before, during, and after padel — tailored to your match intensity.

General sports nutrition guidance. For personalised advice, consult a qualified sports nutritionist or dietitian.

Key principles

💧

Hydrate 400–600ml of water 1–2 hours before playing

🍌

Avoid sugary snacks that cause energy crashes — use bananas, oat bars, or dates

🥬

Magnesium-rich foods (spinach, pumpkin seeds, dark chocolate) reduce cramping

🫐

Anti-inflammatory recovery: berries, leafy greens, oily fish, turmeric, nuts

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