Squash is a high intensity sport and demands maximum effort from its participants. Matches may last two hours or more; players should ensure they refuel and hydrate sufficiently in order to be at peak performance during competition.
Professional players are now turning to low carb diets such as the ketogenic diet to increase energy, decrease muscle pain and cramp, and speed recovery times.
Carbohydrates
Squash players understand the importance of maintaining an adequate carb intake in order to prevent sudden drops in blood sugar levels during practice or matches, and to stay hydrated throughout the day in order to prevent dehydration during practices and matches. Complex carbohydrates like sweet potatoes and whole grains provide steady energy release as well as essential vitamins and minerals for squash players.
Squash is a fast paced sport that often requires high intensity periods of play. Lunging movements that characterise this game may result in muscle microtears that require protein repair for healing purposes; hence it’s recommended that players consume protein immediately following physical exercise to help combat fatigue and promote lean muscle growth.
Squash players should consume protein sources like chicken, legumes or nuts/seeds for best results and supplement this intake with protein powder post-exercise to make sure they’re meeting their protein needs – this is particularly important during tournaments when multiple matches may take place in one day.
Nutritional supplements are increasingly used by athletes as an aid for improving performance. It is vital that players understand their role within their diet, training and competition schedule and discuss it with a sports nutritionist in order to create an optimum plan tailored specifically for themselves and their specific requirements.
Squash players are at increased risk of dehydration due to its long duration and excessive sweating, often lasting up to three hours per match. Therefore, players should develop a plan for fluid consumption both before, during, and after their matches; taking into account environmental and personal considerations accordingly; it is recommended that consuming 5-7 millilitres/kilogram of bodyweight will help avoid dehydration.
Proteins
Squash players require high levels of protein in their diet to ensure muscle tissue can be repaired and rebuilt after each training session, and to reduce fatigue in their bodies. Protein can be found both as whole foods such as chicken, fish and legumes as well as in supplement forms like bars, drinks or powders.
Studies have demonstrated that squash players who consume between 1.4-1.6g/kg/day of protein experience improved performance and recovery. Protein can play a vital role in aiding muscle repair and growth as well as helping with recovery post-match.
Professional international matches may last two hours or more, leaving your body without the nutrients it needs for recovery. Sports drinks and energy gels should be consumed both before, during, and after matches to maintain energy levels and provide needed fuel.
At the elite level of squash competitions, matches are highly intense and calories can be burned rapidly during matches, leading to rapid weight loss. For optimal performance and to avoid injury it is vitally important that a squash player maintains an appropriate bodyweight in order to prevent injuries and guarantee optimal performance.
Sheffield Hallam University recently conducted a study to compare nutritional supplement (NS) consumption amongst international and national squash players. Results revealed that international players consumed significantly more NS, particularly glutamine and branched-chain amino acid supplements than their domestic counterparts.
Researchers were also curious to gain more insight into how squash players used their nutrition knowledge to shape their dietary practices, finding that nutrition knowledge was one of several modifiable determinants that affected player dietary behaviors; other influences included hunger and appetite, taste preferences, beliefs, experiences, culture peer group membership and self-efficacy all had an effect on an athlete’s nutrition practices.
An interesting finding of this research was that most elite squash players possessed average nutrition knowledge, with no correlations between gender, age or world ranking and nutrition knowledge of individual players and who consulted a nutritionist and having more nutrition knowledge than peers.
Nuts and seeds
Nuts and seeds are energy-packed foods packed with protein, carbs, fats and fibre – they also provide ample amounts of sodium (commonly referred to as table salt). Squash players must replenish their sodium stores following each training session or match as sweat loss depletes this mineral from the body rapidly – speeding recovery by quickly replenishing lost sodium stores in their body’s system.
As squash requires significant energy expenditure and relies heavily on anaerobic energy systems, players require adequate carbohydrate stores in their bodies in order to perform at their best. Therefore, one of the primary nutritional goals for players should be replenishing these stores after every training and competition session with foods rich in carbs that can quickly digested and absorbed such as sweet potatoes, grains, fruits, starchy vegetables legumes or rice.
Protein is an essential macronutrient for athletes participating in high-intensity activities such as squash. As training often causes small tears in muscle tissues, protein consumption must help repair these muscles to become stronger and fitter. A wide variety of food sources contain proteins – poultry, fish, dairy products, nuts & seeds, whole grains & beans all contain sources of this vital nutrient.
Before competing, it is recommended to consume a supplemental protein drink or bar to maintain optimal muscle glycogen levels and provide energy. Furthermore, it would be prudent to bring snacks just in case delays or dehydration arise during competitions.
Squash is an intense and high-paced game, demanding speed, agility and concentration from its players. Achieve this requires high fitness levels which can be attained through regular training sessions; additionally this type of exercise also helps burn calories which has allowed many squash players to manage their weight by participating in this sport.
Professional athletes face many difficulties and require significant amounts of dedication, focus and time in order to succeed. Their diet must also reflect success: Mohamed Elshorbagy’s world-class squash player diet shows this detail with great accuracy.
Water
Squash is an extremely physical sport that demands speed, agility and strategic thinking for its success. Additionally, proper nutrition plays a vital role in reaching peak performance on court – this blog by PhD student and performance nutritionist Ollie Turner provides three components that could contribute to greater success on court.
As part of their physical and mental preparation for match day, players should undertake an in-depth physical and mental warm up prior to and on match-day. This may involve working up a light sweat with heart rates between 60-70 bpm; performing ghosted court movements; stretching major muscle groups; and working out any muscular related injuries. Doing this helps reduce muscle injuries as well as increase flexibility during game play.
On match-day, it is essential that you have a clear goal in mind for yourself and visualize that outcome using SquashMind scripts to gain confidence that you can deliver your best performance.
Before any game it’s essential that you stay properly hydrated. Being dehydrated can reduce focus, leave you fatigued, and cause irritation – make sure there is enough water available throughout your match and aim to consume 150% of what your sweat leaves behind for optimal hydration.
If you plan on eating a carb-rich meal on match day, it is essential that it is consumed shortly before. This will enable your muscles to quickly absorb energy for peak performance while avoiding bloating or fatigue.
Squash offers its players a physical challenge unlike many team sports; professional players typically needing to compete within 6-48 hours after finishing an earlier match. Due to this high intensity and short recovery period, keeping peak performance can be challenging; therefore a nutritionist’s help may be invaluable when trying to optimize performance and maintain peak levels of play.