Best foods for the Squash player

For every Squash player, whether junior or senior level; sticking to a good diet and nutrition is important in terms of physiology and allowing their body to deal with the high volumes of physical stress.

By eating the right type of foods will give Squash player the energy to help repair the joints and muscles after a game.

Throughout the Squash competition season, it is essential a professional Squash maintains a strong regime of exercise and sticks to a food plan that boost their energy levels.

Best foods for the Squash Player

In the context of a recreational player, their diet and nutrition regime will be different, but for the more serious inter-club competitive player – their regime will be less restricted to what they eat and drink.

You may be thinking how a meteorological phenomenon applies to an eating routine of a Squash player? Well, to give your body the best fuel and energy, try eating the healthiest plant based foods according to the colours of the rainbow:

Red: Tomatoes, Watermelon, Pink Grapefruit, Cranberries

Red Foods Squash Player



Blue/Purple: (e.g. Blueberries, Blackberries, Plums

Blue Purple Food Squash Player



Green: Broccoli, Cabbage, Brussel Sprouts

Green Food Squash Player



Yellow/Green: Avocado, Kiwi Fruit, Spinach

Yellow Green Foods



Yellow/Orange: Carrots, Mangos, Squash, Sweet Potato, Pumpkins,

Yellow Orange Foods



Prominent nutrition experts Susan Bowerman and David Heber (authors of What Color is Your Diet? The Seven Colors of Health) developed this method for players of the Professional Squash Association circuit.

Now, the Rainbow Method can easily be followed by a recreational player, young or old, as a part of their 5-a-day requirements for a strong wellbeing and prevent health issues such as diabetes, classic metabolic syndrome, plus most common abdominal obesity elevated blood sugar.

Foods for recovery after Squash

Every Squash professional needs the right food to recover after a major tournament, whether it is the US Open, British Open or a regional tournament – it is essential for them to have the healthiest foods to recover.

Oddly enough, according to some nutritional expert the following are what Squash pros eat just to refuel their bodies back to normality and ease stress:

  • High-Protein Greek Yoghurt With Fruits
  • Rice cakes and peanut butter
  • Tortilla wraps with chicken or tuna fish
  • Whole Grain cereal with milk

As for liquids – in other words beverages; some athletes consider chocolate milk as it makes a good drink to have post-session refuel. In addition, it helps with any hunger cravings before eating a good carbohydrate and protein based meal later.

Getting it right for before and after

Ideally, most Squash players will have a great Fitness Coach or Personal trainer, who would recommend a design bespoke diet and nutrition plan for them. At a grassroots level, junior Squash players are instilled on diet and nutrition, in which their coaches will advise parents/guardians, will help them adhere to ensure their child performs well in tournaments.

The rainbow method, it is a great programme to follow, as is the post game refuel nutrition plan; thus if you are to follow and adopt these healthy eating methods, it is advisable to speak with a qualified nutritionist who specialises in Squash fitness just to be sure.