Racquet sports demand quick reflexes, explosive movements, and sustained concentration. Matches can last anywhere from 30 minutes to several hours. The right nutrition keeps your energy stable, your reactions sharp, and your muscles ready for action.
Key Principles for Racquet Sports
Before play: Light, carb-focused meal 2-3 hours before or a small snack 1 hour before. Avoid anything heavy that could slow you down. During play: Stay hydrated, especially in indoor courts where you might not notice sweating as much. After play: Balanced meal with protein and carbs. Rehydrate well - racquet sports are surprisingly dehydrating.
All Racquet Sports Guides
What to Eat Before Tennis
Fuel for matches of any length
What to Eat After Tennis
Recovery for court sports
What to Eat Before Squash
Fuel for the fastest racquet sport
What to Eat After Squash
Rehydrate and recover
What to Eat Before Badminton
Fuel for explosive rallies
What to Eat After Badminton
Recovery from fast-paced play
What to Eat Before Padel
Fuel for the UK's hottest sport
What to Eat After Padel
Recovery from enclosed courts
What to Eat Before Pickleball
Fuel for paddle action
What to Eat After Pickleball
Recovery from court play
