Squash is an intensive sport requiring ample amounts of glycogen to fuel performance, so taking in carbohydrates before, during, and between matches is critical to maintaining peak performance and not depleting stored glycogen stores.
Winter squash contains beta carotene which can be converted to vitamin A for healthy eyesight and skin. Furthermore, potassium provides important hydration benefits and muscle functionality support.
Eat a Balanced Diet
A balanced diet gives your body the energy it needs to perform at its best on the court and reduce the risk of illness or injury. Aim to incorporate foods with plenty of essential vitamins, such as whole grains, lean protein sources, fruits and vegetables into your daily diet – especially carbohydrates that offer sustained energy such as winter squash which contains both high carbs content as well as having a low glycemic index index rating.
Squash provides essential calcium to maintain bone health. In addition, squash provides vitamin C and antioxidants such as beta-carotene, magnesium and potassium that can reduce free radical damage during and post match play. These minerals also help decrease muscle and nerve strain during competitions.
Yellow squash is not only an excellent source of carbs but it is also an abundant source of dietary fiber, helping improve digestion and alleviate symptoms associated with constipation and bloating. Furthermore, eating foods rich in soluble fiber may reduce blood sugar levels and prevent diabetes development.
Yellow squash is an excellent source of iron, essential for normal blood cell functioning and the prevention of anemia. Be sure to include one serving of squash into your daily meal plan in order to get all the iron you require.
Timing of meals and snacks is just as essential to their composition. Experts suggest eating a carb-rich meal two to three hours prior to any game or workout to allow your body to metabolize them and provide long-lasting energy.
Stay Hydrated
Squash players need to stay properly hydrated to be at their peak performance. Since sweat can sap significant quantities of fluid from our bodies, it is vital that they replenish fluids after each training session or match. Players are advised to consume two to three liters per day and more on match days; bring a water bottle and use it frequently throughout their practice session so as to stay adequately hydrated.
squash players should drink enough fluids and foods throughout their day that provide adequate amounts of hydration, including whole fruits and vegetables which contain high quantities of water as well as potassium (a mineral that regulates blood pressure and muscle contraction). Furthermore, beverages containing too much sugar should be avoided as these may contribute to dehydration.
As athletes consume fluids throughout their workout, it is advised they opt for water and 100% fruit juice rather than soft drinks or sports drinks as these tend to contain less sodium and calories than other options. Caffeinated beverages should also be avoided since these may act as diuretics and make it difficult for bodies to absorb vital fluids.
Hydration is especially crucial during exercise, since even losing two percent of body weight through sweat can severely decrease performance. Therefore, it’s wise to weigh yourself after every workout or athletic competition to assess how much fluid has been lost through sweat; if a player notices they are losing too much fluid through this means, then they should increase their fluid intake accordingly.
Apart from staying hydrated, squash players should ensure their bodies have sufficient amounts of proteins and carbohydrates during training sessions and matches. Protein helps build and repair muscles while providing energy; squash players should eat a variety of lean meats, dairy products, legumes, nuts and seeds, whole grains fruits and vegetables to meet these requirements.
Eat Before and After Matches
As with all athletes, Squash players should maintain a balanced diet and get enough nutrients. A fitness coach or personal trainer can create an individualised nutrition and diet program designed specifically to meet their needs and make sure they receive all of the vitamins and minerals they require in order to perform at their best.
Prior to beginning their match, players should consume complex carbohydrates such as whole grains, pasta and fruits in order to replenish their glycogen stores and provide sustained releases of energy – ideal for the high intensity nature of squash. Carb-rich snacks or drinks at each break throughout a match should help to maintain adequate glycogen levels; it is also crucial that every player brings water bottles onto the court and regularly sip from one during gameplay as this helps replenish glycogen stores while also helping prevent dehydration. It may be worthwhile adding in an energy gel or sports drink every 20-30 minutes in order to replenish energy stores and avoid dehydration during a match – ideal for long intense games of squash!
After playing a match, squash players need to replenish with both carbohydrates and proteins in order to fully recharge. Carbs convert more readily into energy than protein; therefore they should be consumed more. Protein also aids muscle repair and recovery: lunging movements in squash cause great muscle strain that necessitate consuming protein to combat fatigue and allow more forceful muscular contractions.
After playing, when it comes to selecting carbohydrates for consumption after matches, players should strive to select those with a low glycemic index (GI), in order to prevent an abrupt spike in blood sugar levels which can cause fatigue. Furthermore, foods and beverages high in fat should also be avoided as these may cause bloating & cramps which could impede performance.
Snack Smart
Athletes must come prepared with smart snacking options for practice, games and competitions. While snacks should not replace meals completely, they can provide essential nutrition that assists the body prior to, during, and post exercise. Athletes must consume a range of foods to fulfill their nutritional requirements – protein-rich carbohydrates; healthy fats; fiber; etc.
Summer and winter squash, like zucchini and yellow squash, contain low calories yet are packed with essential vitamins and nutrients such as vitamin C, B vitamins and potassium. Furthermore, they’re an excellent source of fiber – helping prevent constipation while improving intestinal motility (2)
These vegetables are also abundant in antioxidant phytonutrients that protect cells of the body against damage from free radicals. (3)
Zinc, found in summer and winter squash varieties, is an essential mineral that plays an integral part in supporting immune function as well as bone development and growth.(4)
Athletic events that require significant physical exertion require athletes to consume food rich in carbohydrates for energy production, such as whole grains, fruit and starchy vegetables such as potatoes, sweet potatoes and corn (5).
At athletes should bring their own snacks when attending games and practices, particularly at schools with limited food offerings at the concession stand. Relying solely on sugary, calorically dense sports drinks and bars as well as candy and cookies could lead to overeating and weight gain.
Patty pan squash, with its vivid orange hue and mild flavor, is an adaptable vegetable that can be sauteed, baked, grilled or used in casseroles. Patty pan squash contains beta-carotene which converts into vitamin A antioxidant, providing benefits like improved immunity, healthy skin/eye care benefits as well as potential cancer prevention measures. Furthermore, potassium content provides additional anti-hypertensive effects. (6)