As autumn arrives and squash season ramps up, proper nutrition is an integral component of maintaining peak performance on court. Ollie Turner, PhD Student & Performance Nutritionist with England Squash will offer tips for both pros and juniors! In his two-part blog post series here.
Carbohydrates
Carbohydrates are your body’s main source of energy and an integral component of any training session. Consuming whole foods that provide fiber and other essential nutrients to achieve good health is ideal, while carbohydrates also help regulate blood sugar levels which has an impact on how you perform on court. Consuming a carb-rich meal or snack within an hour before training sessions can improve performance by giving your body energy it needs for peak performance.
Eat carb-rich foods that can be digested quickly, such as bananas, pieces of fruit, oatmeal or low-fat yogurt. Avoid foods high in fat or protein that take longer to break down as this will sap energy from your carb source.
On match days, it is advised that players consume carbohydrates every five-10 minutes in order to maintain their energy levels and avoid feeling lethargic and fatigued during long matches or multiple games on one day (such as tournaments). Foods like sweet potatoes, rice pasta fruits starchy vegetables and legumes are excellent sources of carbohydrates that should help replenish glycogen stores if glycogen stores become depleted – these should all serve as replenishment sources.
Post-workout nutrition is also key for recovery. Protein serves as the building blocks for muscle tissue and the amino acids in protein help prevent breakdown while stimulating muscle growth and endurance. Consuming whey protein powder post-workout may assist with repair and recovery while also giving muscles energy boost.
Finally, it’s essential to consume beverages rich in carbs such as water and sports drinks to replenish any fluid loss during exercise. Furthermore, electrolyte beverages may help reduce muscle cramping while improving kidney and nervous system function.
Protein
Squash can be physically demanding at an elite level, but even players of varying skill levels who compete and train hard can be affected. Such training and competitive stress necessitates proper recovery nutrition to prevent injury, overtraining, mental burnout or poor health outcomes.
Foods containing protein are vitally important in the process of building and maintaining muscles, as they supply their structure as well as helping repair any damage sustained during exercise – something especially essential after long bouts of physical exertion like squash matches that last an hour or more. Squash players can increase their protein consumption through lean meats, poultry, fish, dairy products, nuts/seeds and soy products.
Squash players should eat a range of carbohydrates – both simple and complex – before and during a match for energy purposes and to replenish glycogen stores in their body, helping prevent fatigue. Carbs can be found in many foods like fruit, potatoes, sweet potatos, pasta rice starchy vegetables.
Hydration management is also key during a Squash match, as dehydration can lead to decreased performance, fatigue and cramping. Squash players can stay properly hydrated by drinking plenty of water or sports beverages throughout their match.
After playing Squash, it is recommended that players consume carbohydrates and protein to promote the resynthesis of glycogen in their body. Dietary fat should be limited as this may interfere with digestion, absorption and metabolism of vital nutrients.
Squash players should ensure they consume sufficient vitamins C and E as antioxidants can protect cells from damage and decrease their risk of injury or illness. A diet rich in fruits and vegetables will offer ample Vitamin C and E. In addition, fiber consumption should also help support overall bowel health.
Fats
As Autumn brings with it and squash season kicks into gear, proper diet & nutrition for players of all levels becomes increasingly crucial. From professional tournament players to junior enthusiasts alike, fueling properly can make all the difference between thriving and just making do.
Nutrition is at the core of performance & recovery for athletes competing in highly competitive events like squash. While team sports typically allow for several days between matches to recuperate between encounters, squash requires athletes to play multiple matches back-to-back with limited downtime in between them. Proper nutrition is therefore of utmost importance in such competitions.
Squash requires lunging and power generating movements which result in muscle damage and fatigue, increasing protein consumption to repair micro-tears caused by physical exertion. Studies have demonstrated that post exercise consumption of protein aids recovery, reduces soreness and allows greater forceful contractions.
Squash players must ensure that their protein source can be digested quickly for maximum recovery benefits, making whey protein, yoghurt, milk & eggs among the ideal choices for their consumption.
Effective hydration is also key to success on the squash court. Dehydration can cause fatigue, reduced focus, and cramping; to combat this risk it’s vital that players drink ample amounts of water throughout their day and consume hydrating beverages such as sports drinks or smoothies on court.
Carb-rich foods such as whole grains, fruit, starchy vegetables & beans should form part of any Squash player’s diet in order to provide energy for high-intensity training and provide essential sources of fibre to aid with digestion & bowel function.
Vitamins & minerals are vitally important to health & performance. A diet rich in antioxidants such as those found in berries can help lower oxidative stress while potassium from foods like bananas & winter squash reduce muscle cramping. Vitamin D plays an essential role in bone and muscle health and is found in dairy products, fish, eggs as well as many other sources. For optimal performance and optimal health a good balance of these essential nutrients should be achieved through eating an assortment of food sources.
Vegetables
Raw or cooked, vegetables provide essential nutrition for squash players. Incorporating vegetables as part of their daily nutrition plan is highly encouraged as vegetables contain an abundance of antioxidants, vitamins, minerals and dietary fiber – not to mention carbohydrates and proteins which support muscle function and aid recovery during exercise sessions.
Carb-rich vegetables such as sweet potatoes, winter squash and pumpkin provide the ideal way to replenish energy after playing squash. In particular, foods rich in complex carbs that have a low glycemic index (GI) rating help prevent energy spikes and crashes [2]
Vegetables are also packed with fiber, which promotes digestive health and keeps blood sugar stable. Artichokes, beans and peas are especially rich sources of this nutrient which is essential for optimal immune function, wound healing and tissue growth.
Proper nutrition for Squash players is vitally important as it promotes muscle health, performance, and decreases the risk of injury. A diet including lean proteins, complex carbohydrates, and healthy fats will maximize strength, endurance, recovery and prevent dehydration that could otherwise negatively impact performance or lead to cramping; additionally consuming certain foods can enhance cognitive function so players can make quick decisions and remain mentally alert during games.