Padel Nutrition: What to Eat Before and After a Match

Padel is always doubles on a small court enclosed by glass and mesh. The walls keep the ball in play, so rallies run longer than in tennis, with lots of short sprints, lunges and quick reactions at the net. Most people book courts in 60 or 90 minute slots, and many courts are outdoors or in covered halls that hold the heat.

Calories burned

395

kcal / h, 75 kg

How many calories does padel burn?

Before the game

A 90 minute booking is long enough that starting with fuel in the tank helps. Eat a meal with carbs and some protein 2 to 3 hours before, in the range of 1 to 4 g of carbohydrate per kg, keeping fat moderate. Evening players can do well with a normal lunch and a small snack an hour before.

3 to 4 hours before: a real meal

Pasta with tuna, tomato and olive oil
Chicken and rice with roasted bell peppers
Bagel with egg and cheese plus an orange
Potato and egg omelette with bread

30 to 60 minutes before: a small snack

A banana
A few dates
A slice of white bread with honey

Pasta (cooked)Canned tuna Tomato Olive oil Chicken breast White rice Red bell pepper Bagel Egg Orange Potato Banana Dates

During

You change sides every odd game, which is the natural time to drink. For a 60 minute session, water is enough. For a 90 minute or two hour booking, or an American-style tournament with many short matches, a sports drink or a piece of fruit helps keep energy up. The guidance for sessions over an hour is 30 to 60 g of carbohydrate per hour.

After

Padel often ends with a drink or a meal with your partners. Make it count: aim for 20 to 40 g of protein and some carbs. A sandwich or a plate with lean protein, rice or potatoes and vegetables works well.

Ham and cheese sandwich with fruit
Grilled chicken, potatoes and salad
Chocolate milk
Greek yogurt with honey and walnuts

Ham Cheddar cheese White bread Chicken breast Potato Romaine lettuce Chocolate milk Greek yogurt (plain, nonfat)Honey Walnuts

Hydration

Glass walls trap heat, and outdoor padel in summer can be very hot. Bring a full bottle, drink at every change of ends and try to keep weight loss under 2% of body weight. If you finish soaked or see salt on your shirt, add a sports drink or salty food. Replace about 1.25 to 1.5 L for every kg lost in the hours after. Sweat rate calculator.

Tips

Book summer courts for early morning or evening when you can.
Keep your bottle in the shade by the court door.
Rallies are longer than they look. A 90 minute session is real exercise, so fuel for it.
If you play a tournament, eat something small between every match or two.

Questions

What should I eat before padel?

A meal with carbs and a bit of protein 2 to 3 hours before, like pasta with tuna or chicken and rice. A banana or dates are a good quick snack if you need one.

How many calories does padel burn?

Padel is not in the Compendium of Physical Activities, so numbers are estimates. It is often compared to doubles tennis, about 4.5 to 6 METs depending on the level.

Should I drink during a padel match?

Yes, at every change of ends. Glass courts hold heat, and you sweat more than you might expect.

What should I eat after padel?

Protein and carbs, like a ham and cheese sandwich with fruit or grilled chicken with potatoes. About 20 to 40 g of protein is a sensible target.

Sources

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.

Padel nutrition