Padel is a sport that combines agility, endurance, strength, and coordination. To perform at your best during matches and training, it's not only important to train and practice but also to pay attention to what you eat. Proper nutrition can make the difference between good and excellent performance. In this article, we’ll talk about the best nutrition to be in shape before a padel match or training session.
1. The Importance of Pre-Match Nutrition
Antes de un partido de pádel, es fundamental asegurarse de tener suficiente energía, pero sin sentirse pesado o lento. Aquí te dejamos algunas recomendaciones clave para la nutrición antes de un partido:Before a padel match, it's crucial to ensure you have enough energy, but without feeling heavy or sluggish. Here are some key recommendations for pre-match nutrition:
a. Choose Complex Carbohydrates: Carbohydrates are the body's main energy source during exercise. Opt for complex carbohydrates, such as oatmeal, brown rice, potatoes, or whole wheat pasta. These carbohydrates release energy gradually, helping you maintain endurance throughout the match without energy crashes.
b. Proteins for Muscle Repair: Proteins are essential for repairing muscles after physical effort. Consuming a lean protein source, such as chicken, turkey, fish, or tofu, will help strengthen your muscles and prevent injuries. While proteins are more important after exercise, a small intake before the match is also beneficial.
c. Staying Hydrated is Key: Staying hydrated is crucial to avoid cramps and enhance performance. Drink water before and during the match, especially if you'll be on an outdoor court or in hot conditions. If the match is long or the weather is hot, consider bringing an isotonic drink to replenish lost electrolytes.
d. When to Eat? It's recommended to consume a balanced meal 2 to 3 hours before the match. If you're short on time, a light snack, like a banana with some almond butter or a cereal bar, can be an excellent option 30-45 minutes before the match begins.
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2. Pre-Training Nutrition: Preparing for Intensity
A padel training session can be even more demanding than a match, as it involves intense repetitions, technical and tactical work, and many hours of physical effort. To prepare properly, follow these guidelines:
a. Sustainable Energy: As with pre-match nutrition, carbohydrates should be your primary energy source. However, due to the intensity of the training, it’s important to choose carbohydrates that provide both quick and lasting energy. Be sure to include a source of simple carbohydrates, such as a piece of fruit (banana, apple, or orange), alongside complex carbohydrates like oatmeal or whole wheat bread.
b. Proteins for Recovery: While protein is more associated with post-training recovery, a small bite with high-quality protein before training, such as Greek yogurt or nuts, can help reduce muscle fatigue and improve your performance throughout the session.
c. Drink Before Training: Dehydration negatively affects performance. Be sure to drink water during the hours leading up to your training session. Also, if the training is long or demanding, bringing a sports drink can be helpful to replenish lost electrolytes.
d. Pre-Training Meal Timing: Like before a match, try to eat something nutritious 1.5 to 2 hours before your training begins. If you don’t have much time, a light snack like a slice of whole wheat bread with avocado or a fruit smoothie with protein can be sufficient.
3. Foods to Avoid Before Playing or Training
Not all foods are suitable before a padel match or training. Here are some to avoid:
- Fatty or Fried Foods: While fats are important in a balanced diet, consuming them right before a match can hinder digestion and make you feel sluggish.
- Heavy Meals: Large, heavy meals can cause discomfort during the match and make you feel too full or even experience stomach heaviness.
- Refined Sugars: Sugary drinks, cookies, or candies can cause a quick energy spike but will leave you drained shortly after, which can negatively impact your performance.
4. Recovery After the Match or Training
Nutrition doesn’t end when the match or training is over. Recovery is vital to ensure you can perform well in your next session. It's important to consume a meal rich in carbohydrates and protein within 30-60 minutes after the effort. A protein shake with banana or a turkey sandwich on whole wheat bread are fantastic options to recover energy and repair muscles.