The Squash Player's Diet: Fuelling Success on the Court

Squash is a dynamic sport that demands agility, speed, and strategic thinking. To excel on the squash court, players need more than just skill; they require a well-nourished body and mind. In this blog, we'll highlight the 3 main parts of nutrition that can help you fuel success on the squash court.

Adequate hydration is the cornerstone of athletic success, and squash is no exception. Dehydration can lead to fatigue, reduced focus, and cramping, so you need to ensure you are well-hydrated before stepping onto the court and maintain hydration throughout the match by sipping lots of water. It would also be ideal to consider using hydration drinks to make sure you are also consuming enough electrolyte, vitamins and minerals.

Carbohydrates

Squash is an intense, high-energy sport that relies heavily on carbohydrates for fuel. In the lead up to a match, you must consume complex carbohydrates (whole grains, pasta, and fruits) to supplement your glycogen stores in the liver and muscles.

In the final period before the match and at breaks in the match, you should consume easily digestible carbohydrates (energy chews, energy bars and energy gels) to make sure that your glycogen levels do not drop below the threshold.

Following a match, you should look to consume a high amount of carbohydrates to make sure that your glycogen stores are fully replenished, and you have energy available for your next activities.

Protein

During exercise, especially high-intensity activities like squash, your muscles undergo stress and small tears. Consumption of protein in your diet provides the essential amino acids needed for the repair and rebuilding of these muscle tissues, which is crucial for muscle growth, strength development, and overall recovery. Protein can be consumed in the form of whole foods such as chicken, legumes and nuts/seeds, as well as protein drinks and protein bars.

Squash players can use sports nutrition products before, during, and after matches.

• Before a match: Consume an energy gel or sports drink 30-60 minutes before the start of the match to boost energy levels and maintain blood sugar levels.
• During a match: Consume an energy gel or sports drink every 20-30 minutes to replenish energy stores and electrolytes.
• After a match: Consume a recovery drink or meal within 30 minutes of finishing the match to help the body recover.