Nutrition and sport are two aspects that must always go hand in hand, at all levels. For professionals following a specific diet can make a huge differencebut even at an amateur level it is good to learn to eat in the correct way both before and after a match, so as to have the right energy on the pitch and recover it later. Our body’s fuel is foodtherefore constantly feeding it in a healthy and correct way, without exaggerating but without reducing the quantities too much, should be a habit for everyone.
The same goes for padel players, a sport that combines the competitive part with a fair recreational component, but at certain levels of play it can become quite taxing on the body. Generally, a match between friends lasts about ninety minutes, while a day of a tournament can be really long and demanding, perhaps from morning to evening, with numerous matches to play if you want to compete for final success. Therefore, it is essential to be properly prepared also from a nutritional point of view, as well as knowing how to eat properly at the end of a meeting, to recover energy as quickly as possible. Below, here are the ideal foods to consume.
CARBOHYDRATES
Carbohydrates = energy. Therefore, even when perhaps the training is not the most intense, the body’s carbohydrate reserve tends to decrease and energy is affected. Not by chance, one of the favorite foods of athletes is pasta, an ideal source of carbohydrates. Always in moderate portions, it is recommended for post-match recovery. In addition to pasta, wholemeal bread or rice (boiled), but also oats (which provide long-term energy) and quinoa can also guarantee the same effect.
PROTEINS
They are the fundamental element for responding to muscle fatigue, but also for strengthening bones, skin and the immune system. The protein par excellence is meat, but to increase your protein intake you can also consume fish or eggs. For meat and fish, the ideal cooking method is naturally grilled, the best way to preserve the nutritional characteristics of the food. Preferably, but there is no need to specify it, without additions of any kind. Avoid saucesuseless fats.
FATS AND ANTIOXIDANTS
To restore the health of tissues worn by high intensity sports, just like padel, It is also important to eat foods rich in “healthy” fats, but also in antioxidants. One of the most used examples is that of walnuts, sources of omega 3. Or a mix of dried fruit: almonds, hazelnuts, peanuts, cashews, walnuts and so on. A solution increasingly used by professional athletes.
VITAMINS AND MINERALS
Simply put, fruit and vegetables. Paddle players and tennis players are used to eating bananas during competition, but vitamins and minerals are also found in apples and many other fruits, as well as vegetables (pumpkin, broccoli, cauliflower, avocado and so on). It is therefore important to always add some fruit and vegetables to your post-game diet.
HYDRATION, HYDRATION, HYDRATION
For many it is a detail, but hydration is crucial: before, during and even after any physical effort. Drinking lots of water helps you recover faster. During a padel match, due to sweating, you can lose over a liter of water, and therefore also various electrolytes such as socio, magnesium, calcium, potassium and so on. It is therefore necessary to replenish them: both with good nutrition and by drinking a lot. The recommended dose is at least one liter of water per game, perhaps alternating with sports drinks rich in mineral salts. But also vegetable drinks, derived from seeds, dried fruit, cereals etc. However, alcoholic and carbonated drinks should be absolutely avoided.