Whether amateur or professional: Padel: The best tips for nutrition and recovery

Padel is an aerobic-alactacid exercise . Simply put, it involves short, explosive movements with plenty of rest between rallies. This prevents the buildup of lactate (lactic acid) in the muscles—but your body still needs nutrients before and during the game.

Ninety minutes before the match, you should eat a meal containing carbohydrates and protein. This could be a whole-grain roll with egg, spaghetti Bolognese, or a bean wrap. This will replenish your carbohydrate stores and provide your muscles with protein.

After about 60 minutes of play, your energy reserves are depleted. Now you need quick energy sources. Keep apple spritzer, a nut, or fruit bar handy in your bag. Be careful: These snacks only take effect after about ten minutes. You should eat or drink something after 45 minutes at the latest to avoid hypoglycemia. Signs of this include weak legs, shaky arms, more errors in the game, and the feeling that everything is getting more strenuous.