Padel has taken the UK by storm, combining elements of tennis and squash in an accessible, social format. The enclosed court and underarm serve make it easier to learn than tennis, but don't be fooled - competitive padel is demanding. Rallies are longer, the pace is relentless, and matches can extend well beyond an hour. What you eat before stepping on court directly affects your energy and performance.
A typical padel match involves constant movement - lateral shuffles, quick sprints, and sudden direction changes. You'll burn 400-600 calories per hour while your muscles rely on both aerobic endurance and explosive power for volleys and smashes. Pre-match nutrition should provide steady energy without weighing you down.
The Padel Energy Demand
Padel is an intermittent sport - bursts of high intensity punctuated by brief recovery between points. Your muscles need glycogen for explosive movements and sustained effort through long rallies. The stop-start nature means eating too close to play causes discomfort during those sudden movements and reaches. Light, carbohydrate-focused nutrition 1-2 hours before works best.
Why Pre-Padel Nutrition Matters
Getting your pre-match nutrition right helps you:
- Maintain energy through the match: Padel matches can last 60-90 minutes or longer
- Support quick reactions: Blood sugar affects your reflexes at the net
- Power your shots: Explosive volleys and smashes need glycogen
- Avoid discomfort: Heavy food affects agility and comfort during play
- Enjoy the game: Hunger or sluggishness ruins the social fun
Pre-Padel Meal Timing
When to Eat Before Padel
2-3 hours before: A balanced meal with moderate carbohydrates, lean protein, and low fat. Ideal timing for match play.
1-2 hours before: A light snack focused on easily digestible carbohydrates. Good for after-work games.
30-60 minutes before: Only if needed - something very light like a banana or a few crackers.
Best Foods Before Padel
2-3 Hours Before Playing
Pre-Match Meals
- Toast with eggs and avocado - Balanced, easy to digest
- Pasta with light sauce - Carb-focused for longer matches
- Rice with chicken and vegetables - Complete meal, digests well
- Porridge with banana - Sustained energy release
- Sandwich with lean filling - Convenient, reliable
1-2 Hours Before Playing
Light Pre-Match Snacks
- Banana - Quick energy, potassium for muscle function
- Toast with honey - Simple carbs, easy to digest
- Natural energy bar - Convenient, controlled portions
- Rice cakes with peanut butter - Light but sustaining
- Handful of dried fruit - Natural sugars, portable
Pre-Match Hydration
Proper hydration is crucial for padel performance:
- Throughout the day: Stay consistently hydrated
- 2-3 hours before: 400-500ml water with your meal
- 1 hour before: 200-300ml, don't overdo it
- During match: Sip water or electrolytes between games
- Indoor courts: Still require hydration despite air conditioning
Foods to Avoid Before Padel
- High-fat foods: Slow to digest, cause discomfort during quick movements
- High-fibre foods: Risk of digestive issues mid-match
- Large portions: Heavy stomach affects agility and court coverage
- Fizzy drinks: Bloating interferes with breathing and movement
- Spicy food: Risk of reflux during intense rallies
- Excessive caffeine: Jitters affect the touch needed for drop shots
Match Time Considerations
Morning Padel
A light breakfast 1-2 hours before (toast with banana, small porridge) works well. Don't skip breakfast entirely - you'll fatigue in the second set.
Lunchtime Padel
If playing at lunch, have a substantial breakfast and a light snack 1-2 hours before. Don't rely on a heavy lunch right before - you'll be sluggish.
After-Work Padel
The most common timing in the UK. Have a light snack 1-2 hours before if lunch was early. A natural energy bar, banana, or small sandwich bridges the gap without causing issues.
Playing Multiple Matches
Padel often involves playing several matches in a session:
- Between matches: Banana, natural energy bar, or small sandwich
- Stay hydrated: Sip throughout, add electrolytes if sweating heavily
- Don't overeat: Small snacks beat full meals between games
- Tournament play: Plan nutrition around match schedule
Padel-Specific Considerations
Social vs Competitive
A casual social game requires less aggressive nutrition than competitive matches. Scale your pre-match eating to match the intensity - light snack for relaxed play, more strategic fuelling for serious matches.
Doubles Dynamics
Padel is always doubles, meaning slightly less court coverage per player than singles tennis. However, rallies tend to be longer - sustaining energy matters more than explosive one-off efforts.
The Bottom Line
Before padel, eat a balanced meal 2-3 hours before or a light carbohydrate-focused snack 1-2 hours before. Avoid heavy, fatty, or high-fibre foods that could cause discomfort during the constant movement. Stay hydrated and bring water to court. Light fuel supports the sustained energy padel demands without weighing you down.
