Squash requires repeated high intensity movements that can gradually drain phosphocreatine reserves [1].
Carbs are essential to squash players. Squash is an nutrient-rich low-cal vegetable packed with vitamins C and A, fiber, and potassium; which acts as an electrolyte essential to maintaining normal blood pressure levels and muscle function.
Carbohydrates
Carbs provide fast energy for high intensity exercise. When carbohydrates are broken down they produce ATP energy that fuels high intensity exercise. Fat can provide energy too but not at the same rate as carbs – hence why consuming carb-rich foods before and during matches is so essential for squash players.
As soon as carbohydrate stores run dry during a match, your body must rely on fat as a source of energy, leading to fatigue* and an overall decline in performance. To avoid such fatigue* and decline, carb-rich foods like whole grains, pasta and fruit should be eaten prior to matches as well as during breaks throughout. It is advised that for events lasting over one hour that sports drinks or gel be taken every 30 minutes for optimal performance.
High-intensity exercise such as squash can cause muscle damage and small tears, so including protein in your diet helps repair these muscles and aid the recovery process. Protein can be found in many whole food sources like chicken, legumes and nuts/seeds or taken as a sports nutrition product prior to and during a match.
Recent research suggests that elite squash players lack knowledge of modern carb and protein guidelines, leading to previous research indicating mismatch between guidelines and actual intake[10]. Future research should address quantifying training loads and energy expenditures of elite squash players to develop specific nutritional training and competition guidelines comparable to those created for other racket sports and high intensity intermittent activities. One area for research could involve exploring where elite squash players get their nutrition knowledge from, as this could provide insight into whether any nutritional education intervention might work effectively. When asked what research they wanted conducted in the future, players prioritized quantifying sweat sodium losses to establish hydration guidelines as well as understanding nutrient composition of foods consumed by elite squash players[11. These results will inform any nutritional education interventions implemented with this group of athletes.
Protein
Squash is an intense physical sport requiring muscle power, endurance and agility from players of all levels. Additionally, this game demands high aerobic and anaerobic capacities as well as manual grip strength, movement speed, change of direction speed and reaction times from players. Nutritionally speaking, squash provides low amounts of fats and carbohydrates but high amounts of proteins, fiber, B vitamins potassium magnesium (50 percent of daily requirement in one medium yellow squash!) plus offers significant oxidative stress protection with 50% of its daily recommended amount of Vitamin C intake provided from its daily requirement in one medium yellow squash!
Squash is an intense sport requiring repeated short bursts of intense effort with limited recovery, which can deplete phosphocreatine reserves and cause fatigue to muscles and brain alike. Therefore, adequate nutritional energy intake is crucial for optimal performance: prior to matches players should consume complex carbohydrates like whole grains pasta vegetables to replenish glycogen stores while during breaks it’s vitally important to drink energy drinks or gels that quickly digest back in replenishing these stores and prevent fatigue in muscles and brain.
At any point during a squash match, it is also beneficial to consume some protein to assist with muscle recovery and repair. Lean meats, fish, eggs and poultry are great sources of this essential nutrient; alternatively some squash players opt for powdered protein supplements as a more efficient means of receiving essential amounts.
Court players frequently turn to creatine for performance enhancement; it increases muscle creatine reserves while improving the rate of phosphocreatine resynthesis during high intensity efforts, increasing cell osmolarity and minimizing muscle damage.
Squash players were asked to rank their preferred areas of nutritional research for future consideration, such as quantifying energy expenditure during training periods in elite squash players so as to create specific nutrition training guidelines; measuring sweat sodium losses to ascertain optimal hydration strategies; and studying efficacy of ergogenic aids used for squash.
Fat
Squash is an intense sport requiring multiple sprints and hitting. These movements lead to high metabolic energy expenditure as well as depletion of phosphocreatine reserves quickly [1, 2]. As such, replenishment of energy stores during gameplay is critical in maintaining performance levels and performance results.
Maximizing carb intake will increase fuel reserves and delay fatigue in both muscles and brain. Aim for a balance between complex (e.g. whole grains, fruits, and vegetables) and simple carbohydrates (white rice or honey).
Players must ensure they consume sufficient proteins in addition to carbs for optimal muscle performance and brain functioning. Protein also serves to regulate immune function while aiding tissue growth and repair.
Squash is an excellent source of protein and fiber, while also being low in both fat and sodium intake – an ideal option for athletes trying to watch their weight, or who have difficulty in getting all their needed nutrition through other means.
Squash, though often mistaken for a vegetable, is actually classified as a fruit with seeds, fleshy interior and oftentimes thick skin. Squash is a versatile food which can be enjoyed as both an afternoon snack or part of a full meal when roasted, sauteed or eaten raw; perfect addition to salads and soups alike as well as pasta dishes like spaghetti with meatballs or pizza topped off with prosciutto, gorgonzola cheese and arugula leaves.
Nutritional knowledge among elite squash players is sufficient, although an inadequacy exists when it comes to quantifying the energetic demands of training throughout a season. Furthermore, sports nutritionists stress the significance of nutritional advising.
For maximum hydration, players should drink plenty of water in the hours leading up to and throughout a match, replacing any sweat losses through regular drinking of water or sports beverages with carbohydrates and electrolytes found within these.
Water
Squash is an enjoyable vegetable that also boasts many vitamins, minerals, and antioxidants. As with any athletic endeavor, players need to ensure they consume sufficient fluid intake during training and matches to replenish lost water as dehydration can adversely impact performance and result in muscle cramps. Athletes should hydrate well prior to competing and use hydration drinks to increase carbohydrate, electrolyte, vitamin and mineral intake.
Winter and summer squashes contain potassium, an essential mineral for muscle function and prevention of hypokalemia or low potassium levels. Squash is also rich in other important vitamins such as A, fiber and C which all play key roles in helping protect against free radical damage that damages cells and leads to disease, while providing essential immune benefits like better skin health, increased iron absorption and immune support.
Research has demonstrated the benefit of eating enough dietary fibre – found in squash – is linked with reduced risks of cardiovascular diseases and type 2 diabetes, in addition to providing regularity in bowel movement and essential prebiotic fiber for supporting gut bacteria that support digestion health.
Squash may help lower the risk of cardiovascular disease by slowing the rate of glucose entering tissues and controlling diabetes while helping maintain stable blood pressure levels. Furthermore, its insoluble fibre aids weight management while simultaneously lowering cholesterol.
Squash players should consume a combination of complex carbohydrates and proteins after exercising to aid recovery, as well as ensure an appropriate balance of vitamins like C and magnesium which help protect against protein oxidation, prevent bone loss and support healthy muscle function.
Recent research has demonstrated that elite level squash players possess average nutrition knowledge; however, this can be affected by many modifiable factors including hunger/appetite/food preferences/beliefs, culture/experiences/self-efficacy. Furthermore, dietician-nutritionist advice would assist them with improving their dietary practices, as well as meeting nutritional goals specific to their sport category thus improving performance.