Supplements Guide for Padel: Fuel, Perform, Recover

Padel is an intense, stop-and-start sport that drains your energy systems and strains your muscles. This guide breaks down the essential supplements to keep you explosive in the first set and cramp-free in the third.

1. Pre-Match: Priming for Power

Before you step into the cage (the 20x10), your goal is to top up energy stores and prepare your nervous system for explosive movements.

Creatine Monohydrate

Why: Padel relies heavily on the ATP-PC energy system—short bursts of explosive power for smashes, bajadas, and sprints. Creatine is the most researched supplement for improving this exact type of performance.

• Dosage: 3–5g daily (consistency is key, timing matters less).
• Benefit: Helps you maintain explosive power during long matches.

Caffeine

Why: A well-timed espresso or pre-workout can improve reaction time and focus, which is critical when anticipating a ball off the glass.

• Timing: 30–60 minutes before the match.
• Tip: Don't overdo it if you play late at night, or sleep will suffer.

2. During the Match: Sustain & Hydrate

Matches can last 90 minutes or more. Water is often not enough, especially in indoor courts or hot summers.

Electrolytes (Sodium, Potassium)

Why: Cramping is the enemy of the padel player. Sweat loss leads to an electrolyte imbalance, causing muscle spasms in the calves and hamstrings.

• Usage: Mix electrolyte powder into your water bottle and sip during changeovers.
• Look for: A product with at least 400mg of Sodium if you are a heavy sweater.

Fast Carbohydrates

If you are playing a tournament or a 3-set match, bring a banana, energy gel, or isotonic drink. Your glycogen stores deplete after ~60 minutes of intense play.

3. Post-Match: Repair & Relax

Recovery starts the moment you shake hands at the net. The faster you recover, the sooner you can play again.

Whey or Plant Protein

Why: Repair micro-tears in muscles caused by the rapid deceleration and lunging common in padel.

• Timing: Within 1-2 hours after playing.

Magnesium (Bisglycinate or Citrate)

Why: Helps relax the nervous system and muscles, improving sleep quality. Good sleep is arguably the best performance enhancer available.

Omega-3 Fish Oil

Why: Powerful anti-inflammatory properties that can help manage joint pain (knees and elbows are common trouble spots in padel).

Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new supplement regimen.