There are several ways to approach the post-game in Padel. There is the so-called "the Padel for dummies ”: A spiritual path well anchored in the minds of the players. And then, we have the so-called “scientific” method which is based on optimal physical recovery.

Food recommendations

We start with dietary recommendations for a simple reason, the players do not give them the necessary attention.

  1. hydration

A technique known worldwide to all players, but do you know the rules in terms of hydration?

Indeed, strangely, it is the most trained players who most often monitor the renewal of liquids, and electrolytes. However, getting hydrated has direct consequences on the body (cramps, heart problems, physical decline, diminishing attention, etc.).

As a rule, matches of Padel lengthen more and more, and it should be taken into account that the grounds are more often in Indoor which increases the perspiration, and therefore the dehydration. So it is important to have correct hydration at all times.

Hydration is drinking at least 1 liter of water, and ideally electrolytes that the body eliminates during the process of perspiration (Sodium and Potassium).

  1. Carbohydrate recharge

The other fundamental element is post-game nutrition. In the diet, we must establish two periods: 1 hour after exercise, and 1 to 3 hours after physical activity. In the first category, we must recharge our carbohydrate expenditure which we supplement with proteins (approximately 30 grams).

During the second period, it is recommended to continue to recharge carbohydrate combined with protein. Here, the goal is to allow muscle fibers to regenerate.

Physical type recommendations

For a long time, many were those who explained to us that it was necessary to stretch after the effort. Most of the pros do. However, scientists have proven that hot stretching (just after physical exertion) does not generate any benefit in the athlete, apart from the psychological benefit.

In addition, it can happen that sometimes it is contraindicated since it can lead to a larger muscle breakdown.

So we'll tell you what to do. Obviously, you will have to perform these stretches within a reasonable period of time after physical exertion (approximately 3 hours after the Padel for example).

  • Foam Roller: This involves rolling a roll (pastry for example) on our muscles. This technique will allow for greater blood flow in our body, and therefore faster recovery.
  • electrostimulation: These are specific devices for muscle recovery, which generate an electric shock in tired muscles.
  • Immersion in waterImmerse yourself in a bath of cold water is a good way to allow a quick recovery after an intense effort. However, having too cold water can not be so good. Indeed, the inflammatory process in the muscle mass will slow down your recovery.
  • stretching : Attention, we will talk about the stretching, but it will be necessary to realize them in a period of more than 3 hours after the physical exertion, even more if possible. We must achieve them in a gentle, static way, without straining and in a relaxed and comfortable climate. Otherwise you could damage your muscles even more, and fear an injury.

Finally, we all know that players take a beer after physical exertion with fellow gamers. However, beer does not allow you to drink enough sodium to be a good recovery drink.

Our advice: these moments of sharing and conviviality must be controlled by introducing adequate dietary rules, and by practicing one of the techniques that we have presented to you above.

Alexis Dutour

Alexis Dutour is passionate about padel. With his training in communication and marketing, he puts his skills at the service of padel to offer us articles that are always very interesting.

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