Padel Nutrition Guide For Optimal Performance

Padel nutrition guide

To excel on the padel court, it’s not just your skills and training that matter; your nutrition plays a crucial role as well.

Proper nutrition can enhance your performance, aid in recovery, and help you maintain peak energy levels during intense matches.

In this guide, we’ll explore the key aspects of padel nutrition and provide valuable insights on fueling your body for optimal performance.

We even include a diet meal plan that’ll help players perform their best come game day.

  1. The Importance of Balanced Nutrition
  2. Pre-Match Nutrition
  3. Hydration for Peak Performance
  4. In-Game Padel Nutrition
  5. Post-Match Recovery
  6. Diet Plan for a Padel Athlete
  7. Additional Tips

The Importance of Balanced Padel Nutrition

To perform at your best, a well-balanced diet is essential.

Incorporating a variety of macronutrients, including carbohydrates, proteins, and fats, provides the necessary energy and nutrients for your body to function optimally.

Carbohydrates are the primary source of fuel for high-intensity activities, while proteins aid in muscle repair and recovery.

Healthy fats contribute to hormone production and provide sustained energy.

Aim to include a balance of these macronutrients in your daily meals.

A balanced nutritional diet

Pre-Match Padel Nutrition

What you consume before a match significantly impacts your performance.

Ideally, your pre-match meal should be consumed 2-3 hours before the game to allow for proper digestion.

Focus on consuming complex carbohydrates such as whole grains, fruits, and vegetables, which provide sustained energy.

Avoid heavy, greasy, or spicy foods that can cause discomfort. Stay hydrated by drinking sufficient water to maintain optimal performance and prevent dehydration.

Hydration for Peak Performance

Hydration is paramount for any athlete, and padel players are no exception.

Dehydration can lead to decreased concentration, muscle cramps, and fatigue, affecting your game.

Drink water before, during, and after your matches to stay adequately hydrated.

Sports drinks can be beneficial for longer matches, as they provide electrolytes that aid in replenishing lost minerals.

Avoid excessive caffeine and alcohol, as they can dehydrate your body.

Drinking water after a padel game

In-Game Padel Nutrition

During intense matches, your body needs a quick source of energy to maintain performance levels.

Consuming small, easily digestible snacks or energy gels can help sustain your energy levels.

Opt for foods rich in simple carbohydrates like bananas, energy bars, or dried fruit.

These snacks provide an instant boost of energy without weighing you down.

Experiment with different options to find what works best for your body.

Post-Match Recovery

Recovery is as crucial as pre-match preparation. After a match, focus on replenishing glycogen stores and aiding muscle recovery.

Include a mix of carbohydrates and proteins in your post-match meal or snack.

This combination helps replenish energy stores and supports muscle repair.

Foods like lean meats, fish, quinoa, and vegetables can provide the necessary nutrients for recovery.

Additionally, consider consuming a protein shake or a recovery drink to facilitate muscle repair.

Protein Shake and banana

Diet Plan for a Padel Athlete

While individual nutritional needs may vary, here’s a sample diet plan that can serve as a foundation for a padel athlete’s optimal performance in combination with regular training:


  • Option 1: Scrambled eggs or an omelette with vegetables, whole wheat toast, and a side of fruits.

  • Option 2: Greek yoghurt with granola, nuts, and berries, accompanied by a glass of fresh orange juice.

Mid-Morning Snack

  • A piece of fruit (e.g., apple, banana, or orange) with a handful of almonds or mixed nuts.


  • Grilled chicken breast or fish (salmon, tuna, or cod) with a serving of quinoa or brown rice and steamed vegetables.

  • Plus, a mixed green salad with a variety of vegetables, topped with olive oil and vinegar dressing.

Pre-Workout Snack

  • A small portion of Greek yoghurt or a protein smoothie with fruits and a scoop of whey protein.

Post-Workout Snack

  • A protein shake or a glass of milk and nuts to aid in muscle recovery.

Afternoon Snack

  • Whole grain crackers with hummus or nut butter.


  • Lean protein source (chicken, turkey, lean beef, or tofu) with a generous portion of steamed or roasted vegetables.

  • Sweet potatoes or whole grain pasta as a source of complex carbohydrates.

Evening Snack

  • A small bowl of mixed berries or a protein-rich snack like Greek yoghurt.

Before Bed

  • A small portion of cottage cheese or a casein protein shake to support overnight muscle repair.
Food and nutrition for padel players

Additional Tips

Stay Hydrated: Drink water consistently throughout the day and increase intake during intense training sessions or matches.

Portion Control: Pay attention to portion sizes and listen to your body’s hunger and fullness cues.

Nutrient Timing: Consume a balanced meal or snack containing carbohydrates and proteins 2-3 hours before training or matches.

Variety and Whole Foods: Include a variety of colourful fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure a broad spectrum of nutrients.

Consult a Sports Nutritionist: Individual nutritional requirements may vary based on factors such as age, weight, and training intensity.

Consider consulting a sports nutritionist to personalise your diet plan according to your specific needs.

Remember, this is a general diet plan, and it’s essential to tailor it to your individual needs and preferences.

Experiment with different foods and meal timings to find what works best for your body.

Regularly assess and adjust your diet based on your performance and overall well-being.

And, of course, try to supplement your diet with a gym plan for best results.

For more general padel tips read our guide here.

Alfie Godfrey Padel Athletes Founder

About the Author

Alfie Godfrey – Padel Player (8+ Years) & Coach

From the moment Alfie discovered Padel on a family holiday in Barcelona back in 2015, his passion for this amazing sport knows no bounds. Driven by a mission to propel Padel to new heights worldwide, Alfie is dedicated to delivering the pinnacle of quality content.

Drawing from his own extensive 8-year journey as a player and the collective expertise of the esteemed team at PadelAthletes, he provides unrivaled insights, recommendations, and guides. Alfie and our ever-expanding network of casual and professional players, club owners, and sports scientists empower us to create the ultimate resources on all things Padel.

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