What to eat after squash determines how quickly you recover and how you'll feel in your next match. Squash players can burn over 1000 calories per hour while losing 1-2 litres of sweat in the enclosed court environment. You finish depleted in glycogen, dehydrated, and with muscle damage from the explosive lunges and rapid direction changes.
The tradition of a quick pint at the club bar before heading home isn't ideal for recovery. Your body needs fluids, carbohydrates, and protein - and it needs them relatively quickly if you want to be ready for your next session.
The Recovery Priority
Squash creates substantial fluid deficits - studies show sweating rates of 1.1-2.4 L/hour. Combined with high carbohydrate oxidation rates and muscle damage from explosive movements, post-match nutrition needs to address rehydration, glycogen replenishment, and muscle repair.
Why Post-Squash Recovery Matters
After a hard squash match, your body needs to:
- Rehydrate: Replace substantial fluid and electrolyte losses from the hot court environment
- Restore glycogen: Carbohydrate stores are significantly depleted from high-intensity play
- Repair muscle: Explosive lunges and rapid movements cause muscle microdamage
- Cool down: Core temperature remains elevated after play in enclosed courts
For club players with weekly matches, proper recovery ensures you're not carrying fatigue into the next game. For those playing multiple times per week or in tournaments, recovery nutrition becomes essential.
Best Foods After Squash
Immediately After (Within 30 mins)
Quick Recovery Options
- Sports drink or electrolyte drink - Addresses both fluid and carbohydrate needs
- Organic chocolate milk - The 3:1 carb-to-protein ratio aids recovery and rehydrates (avoid heavily processed versions)
- Banana and handful of nuts - Quick carbs plus protein and electrolytes
- Clean protein shake - Convenient if you've brought one to the club (Greek yoghurt is a great real-food option too)
- Fruit and yoghurt - Carbs, protein, and fluid in one
Full Recovery Meal (Within 2 hours)
Complete Post-Match Meals
- Chicken stir-fry with rice - Balanced carbs and protein, replaces sodium
- Pasta with meat sauce and salad - Carb-heavy with good protein content
- Fish and chips - Not the healthiest regular choice, but carbs and protein post-match
- Jacket potato with beans and cheese - Complex carbs, protein, easy pub option
- Curry with rice - Carb-rich, replaces electrolytes if mildly spiced
Rehydration Priority
Squash presents particular hydration challenges due to the enclosed court environment. Elite players can lose 4-8% of body mass through sweating during extended play.
- Start immediately: Begin drinking as soon as you come off court
- Include electrolytes: You've lost significant sodium - sports drinks or salty foods help
- Continue for hours: Full rehydration takes time, keep drinking through the evening
- Monitor urine: Should return to pale yellow within a few hours
- Weigh yourself: If possible, drink 1.5L for every 1kg lost during play
The Club Bar Question
About that post-match pint: Alcohol delays glycogen replenishment, impairs protein synthesis, and is a diuretic - the opposite of what you need for recovery. If you're playing again soon, rehydrate and eat first. A drink with your meal is fine; replacing recovery nutrition with drinks is not.
Practical approach for regular players:
- Have a recovery drink or snack immediately after play
- Rehydrate with water before any alcohol
- If having a pint, have food with it
- Match each alcoholic drink with a glass of water
Tournament Recovery
When playing multiple matches in a day:
- Between matches: Focus on easily digestible carbs and fluids
- Avoid heavy meals: Save the big recovery meal for after your last match
- Sports drinks: More useful than water when you need quick carb replacement
- Snack consistently: Don't wait until you feel hungry
The Bottom Line
Post-squash recovery starts with rehydration - you've lost more fluid than you realise. Follow up with carbohydrates and protein within 2 hours. Save the celebratory drinks for after you've taken care of recovery basics.
