What to eat before squash matters more than most players realise. Elite squash players exhibit energy expenditures around 4933 kJ/hour - that's roughly 1180 calories per hour - with heart rates averaging 92% of maximum throughout match play. This makes squash one of the most metabolically demanding racket sports.
The sport combines explosive sprints, rapid direction changes, and sustained high-intensity rallies in an enclosed court where temperatures can climb significantly. Your pre-match meal needs to provide readily available energy without sitting heavy in your stomach as you lunge for drop shots.
The Squash Challenge
Squash is predominantly a high-intensity aerobic activity with great emphasis on anaerobic energy systems. Research indicates a respiratory exchange ratio of 0.94 during match play - meaning you're burning through carbohydrates at a rapid rate. Generic nutritional guidelines from other racket sports may not apply.
Why Pre-Squash Nutrition Matters
The demands of squash are unique even among racket sports:
- High glycogen demand: Near-maximal carbohydrate oxidation throughout play
- Explosive movements: Lunges, sprints, and rapid direction changes require immediately available energy
- Thermoregulation challenge: Enclosed courts mean significant heat stress - sweating rates of 1.1-2.4 L/hour reported
- Mental focus: Tactical decisions made at speed require stable blood glucose
- Variable match length: Could be 30 minutes or over an hour - you need to prepare for either
Pre-Squash Meal Timing
When to Eat Before Squash
2-3 hours before: Full meal with complex carbohydrates, moderate protein, and low fat. This is your main fuel source.
1 hour before: Light snack if needed - easily digestible carbs only.
30 minutes before: Final hydration check. Water or dilute sports drink. Avoid solid food.
Evening league matches: If playing after work, have a substantial lunch and a light snack 2 hours before.
Best Foods Before Squash
2-3 Hours Before
Ideal Pre-Squash Meals
- Pasta with tomato-based sauce - Carb-dense, low fat, proven pre-match choice
- Rice with chicken and vegetables - Balanced, easy to digest, steady energy
- Jacket potato with beans - Complex carbs, moderate protein, British staple
- Porridge with banana and honey - If playing morning matches
- Sandwich on white bread with lean filling - Quick option, easily digestible
1 Hour Before
Light Pre-Match Snacks
- Banana - Quick energy, potassium for cramping prevention
- Natural energy bar - Low-fibre, carb-focused options
- White toast with jam - Simple carbs, minimal digestive load
- Rice cakes - Light, easy to digest
- Sports drink - Carbs plus hydration in one
Pre-Match Hydration
Research on elite squash players shows sweating rates averaging 1.1 L/hour during training, with some studies reporting rates up to 2.37 L/hour - potentially causing 4-8% body mass loss if unchecked. This makes pre-hydration critical.
- 2-3 hours before: 500ml water or sports drink
- 30 minutes before: 250ml water
- Urine check: Should be pale yellow before you step on court
- Electrolytes: Consider sports drink if sweating heavily or in hot conditions
Foods to Avoid Before Squash
- High-fat foods: Slow digestion, feel heavy during explosive movements
- High-fibre foods: Can cause GI discomfort during intense rallies
- Large protein portions: Slower to digest, not your primary fuel source
- Spicy foods: Risk of reflux during lunges and rapid movements
- Alcohol the night before: Impairs hydration and glycogen storage
Tournament Day Considerations
If you're playing multiple matches in a day:
- Eat a substantial breakfast 3-4 hours before first match
- Have easily digestible snacks between matches
- Focus on carbohydrate replenishment between games
- Stay consistently hydrated throughout the day
- Don't experiment with new foods on tournament day
The Bottom Line
Squash demands high carbohydrate availability and excellent hydration. Eat a carb-rich meal 2-3 hours before, stay well-hydrated, and keep any last-minute snacks light and easily digestible. The enclosed court environment makes fluid preparation especially important.
