Padel Nutrition and Supplements Guide

Updated August 10, 2026

Good padel nutrition starts with everyday food, enough fluid and a plan for match day. This guide explains what to eat before a padel match, how to refuel during play and where optional supplements may fit.

Quick Summary: Prioritise carbohydrates before and during long matches, protein across the day, and enough fluid for the conditions. Supplements such as creatine or electrolytes are optional additions—not replacements for a balanced diet.

1. What to Eat Before a Padel Match

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

Pre-Match Meal

Two to three hours before playing, choose a familiar meal built around easy-to-digest carbohydrates with a moderate amount of protein—for example rice with chicken, oats with yogurt, or pasta with a light sauce. Keep very fatty or unusually high-fibre meals for another time if they upset your stomach.

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 a Padel Match: Hydration and Energy

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. What to Eat After Padel: Recovery Nutrition

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

Post-Match Meal

Within the next few hours, eat a meal containing both carbohydrates and protein, such as rice with fish, a potato-and-egg meal, or yogurt with fruit and oats. Rehydrate gradually and include salty food or electrolytes when sweat losses were high.

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).

Track Your Supplement Intake

Not sure if you've taken your Creatine today? The Padel Recovery app lets you toggle your daily supplements and reminds you when to take them.

Download the App

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.