Squash players’ diet & nutrition has an enormous effect on their performance. Eating correctly to provide enough energy during matches, as well as replenish afterward, is crucial.
Ollie Turner is currently studying towards his doctorate and working as a performance nutritionist at Sheffield Hallam University, the English Institute of Sport, and England Squash. His research involves creating nutritional guidelines specifically tailored towards elite squash players.
Carbohydrates
Athletes require both complex and simple carbohydrates for energy. Quick energy sources like fruits, dairy products, sugar-sweetened beverages and desserts can provide quick energy boosts. Longer lasting energy comes from complex carbs found in whole grains, vegetables, legumes and some starches like squash which take longer to digest but provide steady long-term fuel. Switching out your sugary cereal for baked acorn squash or substituting oatmeal for smoothies made from fresh or canned pumpkin is an easy way to incorporate more nutritous carbs into your diet!
Winter squash varieties offer an abundance of vitamins C and fiber to aid digestion while controlling blood sugar. Furthermore, they’re packed with A and K vitamins as well as potassium, folate and magnesium – essential components in maintaining healthy skin as well as supporting strong immunity systems.
Squash contains antioxidants that reduce inflammation and help protect against chronic diseases such as heart disease, cancer and diabetes. Antioxidants work by decreasing free radical levels in your body – these molecules lack electrons and damage cells and DNA if exposed. Eating foods rich in antioxidants while cutting back on processed food, refined sugar and saturated fat intake is the best way to maintain a healthy weight and lower your risk of chronic illnesses.
Squash provides vital vitamin A and beta-carotene, both of which promote good eyesight and skin health. Your body converts these compounds to retinol – an essential nutrient which aids with mucous membrane health, eye function, tissue growth and repair processes, plus mucous membrane function and repair.
An athlete’s energy intake goes beyond carbohydrates alone. Most athletes require fat consumption on a daily basis for optimal performance. When selecting their fat source, athletes should prioritize unsaturated sources like vegetable oils, avocados, nuts and seeds over saturated fat sources such as meat, full-fat cheeses or full-fat dairy products.
Athletes require fats for proper muscle movement and recovery, yet should avoid trans-fatty acids and limit saturated fat consumption to no more than 10 percent of total calories consumed. Squash seeds provide both protein and fat rich source – they can be enjoyed raw, roasted or ground into soup for quick snack or meal options.
Protein
Squash is an intense and fast-paced game requiring agility and strategic thinking. To perform at their best, players need more than just skills; a healthy and well-nourished body is also necessary. No matter if you are an elite athlete or just beginning the journey into squash, following these nutrition tips will ensure success on court.
Carbs are essential fuel sources for athletes of all kinds, especially those engaging in high-intensity intermittent sports like squash. To reap their maximum nutritional value and avoid energy drink binges and refined carbs (like candy and energy drinks ), carbohydrates should come from whole food sources like fruit, vegetables, grains legumes and potatoes instead of refined sources ( such as candy and energy drinks ) like candy and energy drinks that provide quick energy but lack nutritional benefits like whole-food carb sources such as fruits vegetables grains legumes potatoes etc.
To avoid fatigue, it is vital that squash players consume a consistent source of carbs throughout their day and between training sessions. To maximize results, experts suggest eating a meal or snack rich in carbohydrates within 30 minutes of exercise and one high in proteins immediately afterwards.
Protein-rich meals and snacks help the muscles recover after strenuous exercise by helping repair damaged tissue, so as to speed their recovery and strengthen them faster after each practice or match. Protein is also an essential nutrient for growth and development – experts advise athletes consuming at least 0.8 grams per kilogram of bodyweight per day as a minimum daily protein consumption requirement.
Protein-rich foods include meat, poultry, fish, dairy products and eggs. Supplements may also provide an ample source of protein; it’s important to choose quality supplements without artificial sweeteners and additives.
As part of their training routine, squash players should drink enough water each day in order to remain properly hydrated. Lack of hydration can cause fatigue, reduced focus and cramps – it is advised that squash players drink small amounts frequently throughout their day and before, during, and after every training session.
Not only should squash players hydrate, they should also consider taking ergogenic aids such as beta-alanine, sodium bicarbonate and creatine to enhance performance. Although more research needs to be conducted into their effectiveness in squash-specific conditions; therefore athletes should work with a sports nutritionist or specialist for advice regarding what supplements will work best.
Fats
Squash is an intense cardiovascular exercise. To provide energy for this high-intensity activity, carbohydrates provide most of its fuel. Whole foods such as starchy vegetables, fruits and grains offer optimal sources of carbohydrates. If possible, avoid empty carbs such as candy and processed snacks that offer no other tangible nutritional value.
Carbs are essential in powering through and recovering from a squash match, so it’s advisable to consume sports beverages containing carbohydrates and electrolytes both before and during gameplay to replenish fluid losses as well as to postpone muscle and brain fatigue.
As part of their training regimen, squash players should also consume an adequate amount of protein before and after exercise to promote muscle building and repair, increase strength and aid recovery. Food sources of protein include meat, fish, eggs, dairy products, nuts/seeds/lentils as well as food supplements like protein powders/bars.
Supplements that have been shown to enhance performance include several “ergogenic aids”, such as sodium bicarbonate, creatine monohydrate, b-alanine and caffeine; however, research on their efficacy remains limited and dietitians-nutritionists advise squash players instead to focus on maintaining a healthier diet with higher energy intake rather than turning solely to supplements as a source of performance enhancement.
Squash is an excellent source of vitamin C, an antioxidant known to combat free radical damage to cells. Furthermore, squash provides beta-carotene which our bodies convert into vitamin A. Winter squash contains vitamins that support healthy skin, mucus membranes, immune function and macular degeneration and cataract development. Furthermore, potassium provides muscle and nerve functions as well as supporting cardiovascular and blood pressure health. Squash players traveling or training overseas may require nutritional supplements in order to prevent becoming depleted of energy and nutrients while away. However, it is recommended that these players consult a registered dietitian-nutritionist in order to develop an individual supplementation strategy tailored to their own unique needs. A nutritionist can assist them in making more informed choices based on available research and their individual goals.
Minerals
Squash is an intense, fast-paced game requiring agility and precision. Professional squash players don’t reach their pinnacle without hard work and dedication, one key component to their success being what they eat and drink.
Carbs are essential sources of energy, but proper fueling before and after competition is equally essential. Athletes must eat carb-rich foods like whole grains, fruit, starchy vegetables, pasta and rice before competition to replenish glycogen stores in their liver and muscles; during matches they should consume carbohydrates via energy gels, bars and snacks easily digestible by their bodies; when postmatch refueling occurs with bananas, smoothies or whole wheat toast to replenish carb stores before and after matches.
A healthy diet provides our bodies with essential minerals that play an essential role in metabolic processes such as muscle contraction and nerve function. Macrominerals include calcium, magnesium, phosphorus, potassium, sodium and zinc while trace minerals include chromium copper iron manganese zinc in much lower quantities.
Eating a variety of foods and drinking enough water are the two best ways to ensure that you’re receiving all of the nutrition your body requires for optimal health and performance. Supplements may help fill any nutritional gaps; it is wise to consult your sports nutritionist or dietitian first though as studies have demonstrated how an appropriately balanced diet and adequate hydration contribute significantly to athletic success.
Hydration is key in improving competition performance, as dehydration can impede it. Two hours before exercise, athletes should consume 3-5 ml/ kg of body weight of fluids to stay hydrated; during competition itself they should try to remain hydrated by drinking water and sports drinks; caffeine containing beverages should be avoided as these can increase jitters and heart rate.