In padel too, the warm-up starts on the plate

Padel is a sport explosive , often longer and more demanding than it seems. Between intense rallies and matches that can drag on, the body is under considerable strain. Hence a crucial question: What should I eat before going onto the court? And most importantly, how do you recover after a match to avoid waking up the next day with heavy legs? Because in padel, we all know that… The next part is never far away.

Before the match: recharge your energy

The objective before playing is simple: arrive on the track with sufficient reserves The best thing to do is to eat a balanced meal. two to three hours before the match .

An effective classic: Brown rice, chicken and cooked vegetables A simple trio, easy to digest and nourishing enough to last the distance. However, it's best to avoid overly rich dishes, heavy sauces, or foods that are too fatty.

Just before entering the field, 30 to 45 minutes before the match A small snack can provide an extra energy boost: a banane Few Almonds or an energy bar They do the job perfectly.

Hydration is just as important: ideally you should drink about half a liter of water in the two hours before the game .

A pro's opinion: Daniel Windahl, between discipline and pleasure

The Swedish Daniel Windahl , a professional player, adopts a simple and effective approach.

“I try to keep things simple. Before a match, I focus on carbohydrates, chicken, rice, and I avoid overly fatty foods. And above all, I stay well hydrated. During the game, I often have an isotonic drink and a banana. And afterwards… I treat myself. Good recovery is also a mental thing.”

The message is clear : eat well and drink well without falling into excessive discipline. Rigor is useful, but enjoyment remains important.

During the match: conserve energy

A padel match can sometimes drag on and turn into a veritable marathon During these times, it is important to maintain one's energy level.

A isotonic drink , or simply some lemon water with a pinch of salt can help maintain performance throughout the match.

If the game drags on, a quick little sugar boost can make all the difference. fruit paste , a dried fig or a similar snack during a change of ends can provide the little boost needed to finish the match with clarity.

After the match: think about recovery

Once the game is over, the body must rebuild Ideally, one should opt for a meal consisting of protein (eggs, fish, white meat), of good carbohydrates (quinoa, sweet potato) and green vegetables such as broccoli or spinach.

good lipids also have a role to play. Avocado, olive oil, or a few nuts provide valuable nutrients and aid recovery thanks to their anti-inflammatory properties. And of course, Hydration remains essential : Drinking enough water helps the body to regenerate after exercise.

Padel remains, first and foremost, a sport fun However, it remains demanding. A good diet is therefore part of the strategy.

We don't just play for finish a match but to remain clear-headed when the decisive points arrive.
Eating better and staying better hydrated also Play better… and enjoy the game even more.

Maceo ZERHAT

Maceo Zerhat discovered padel in 2020 in Savigny-sur-Clairis, Burgundy. He contributed to the club's expansion by bringing his energy and curiosity. Padel Magazinehe transmits his Padel"mania" by skillfully bouncing on all the latest news about your favorite sport!