The X Diaries

Insights from Our Experts: Daniella Luan - Nutritionist

Padel is fast-paced, explosive, and seriously addictive - which means your nutrition needs to work just as hard as you do on court. Whether you’re stepping into a morning match or facing a full tournament day, what you eat before and during play can have a major impact on your energy, focus, and recovery.

Good nutrition isn’t about being perfect - it’s about fueling smart.

What to Eat Before Padel

Aim to eat 1–3 hours prior, focusing on carbohydrates for fuel, moderate protein, and keeping fibre and fat lower to support digestion as well as stabilising blood sugar and supporting sustained energy. This combination helps stabilise blood sugar and supports sustained energy on court.

Great Pre-Match Meal Options

• Porridge or overnight oats with berries and yoghurt

• Eggs with sourdough or wholegrain toast

• Chicken, fish, or tofu with vegetables and rice or quinoa

• Greek yoghurt with banana and honey

• A smoothie with banana, oats, and protein

• Rice cakes with nut butter and banana

👉 One of my personal go-to pre-padel meals is overnight oats — simple, nourishing, and gut-friendly.

Recipe: Overnight Oats (Pre-Padel Fuel)

Prepare the night before for a stress-free match day.

Ingredients

• Oats

• Milk or dairy-free alternative

• Chia seeds

• Yoghurt

• Berries

• Drizzle of honey

Mix everything together and refrigerate overnight. You’ll wake up to an easy, digestible, and energy-boosting meal - perfect before stepping on court.

Nutrition During Play

Hydration is essential. Even mild dehydration can negatively affect performance, coordination, and reaction time.

Hydration Tips

• Sip water regularly throughout play

• For longer or hotter sessions, include an electrolyte drink to replace sodium lost through sweat

• No electrolytes? Add a pinch of salt and a splash of fruit juice to your water

Smart On-Court Snack Options

• Banana or orange segments

• Dates or energy balls

• Homemade flapjacks or oat bars

• Rice cakes

• Coconut water or electrolyte drinks

What About Supplements?

Supplements like magnesium, electrolytes, and creatine may support performance and recovery - but they should always be personalised. What works for one player won’t necessarily work for another.

Fuel your body well, and your padel game will thank you.