Squash is one of the most physically demanding sports. Rapid changes of direction, repeated high-intensity rallies, and sustained mental focus all place heavy demands on your energy systems.
In tournament settings—where you may play several matches in a single day—nutrition becomes a performance tool, not just a health consideration.
Understanding the Demands of Squash
Squash relies heavily on:
- Anaerobic bursts (short, explosive rallies)
- Aerobic endurance (recovery between rallies and matches)
- Cognitive sharpness (decision-making under fatigue)
This means that your body primarily depends on glycogen (a stored carbohydrate) as its main fuel source. Once glycogen stores are depleted, performance drops, often manifesting as slower movement, poor shot accuracy, and reduced concentration.
Before the Match: Strategic Preparation
The Day Before
Preparation starts earlier than most players think.
- Eat regular meals rich in carbohydrates
- Stay consistently hydrated
- Avoid excessive junk food or high-fat meals
Goal: Maximise glycogen stores ahead of competition.
2–4 Hours Before Match Play
Your pre-match meal should:
- Be high in carbohydrates (1–4g per kg body weight, depending on timing)
- Include moderate protein
- Be low in fat and fibre
Examples:
- Pasta with tomato sauce and chicken
- Rice with eggs and vegetables
- Oats with banana and honey
30–60 Minutes Before
This is about topping up blood glucose levels:
- Banana
- Toast with jam
- Low-fibre cereal bar
Avoid:
– Heavy meals
– High-fat snacks
– Fizzy drinks
Hydration Strategy
According to guidelines from organisations like :
- Drink 5–7 ml of fluid per kg body weight at least 4 hours before exercise
- Continue sipping fluids leading up to the match
During Matches: Maintaining Performance
Fluid Intake
Sweat rates in squash can be high due to enclosed courts and intensity.
- Aim for regular sips between games
- For matches lasting over 45–60 minutes, use isotonic sports drinks
These help replace:
- Fluids
- Electrolytes (especially sodium)
- Small amounts of carbohydrates
Carbohydrate Intake
If you’re playing multiple matches:
- Target 30–60g of carbohydrate per hour during extended play periods
Practical options:
- Banana pieces
- Sports gels (only if tested in training)
- Energy chews
Between Matches: Rapid Recovery
Tournament formats often allow limited recovery time. This phase is critical.
The Recovery Window (0–60 Minutes)
Your muscles are most efficient at absorbing nutrients immediately after exercise.
Aim for:
- 1–1.2g carbohydrate per kg body weight
- ~20g protein
Examples:
- Chocolate milk
- Yoghurt + fruit
- Chicken sandwich
- Smoothie with milk and banana
Ongoing Recovery (1–3 Hours Between Matches)
If you have longer breaks:
- Eat a light meal rather than just snacks
- Continue hydrating
After the Final Match: Full Refuelling
This is about long-term recovery and preparation for future training or matches.
Key Components:
- Carbohydrates → replenish glycogen
- Protein → muscle repair
- Fats → overall health
- Micronutrients → immune support
Example meal:
- Rice or pasta
- Chicken, fish, or beans
- Vegetables
- Olive oil or avocado
Hydration: A Deeper Look
Even 2% dehydration can impair performance.
Signs of dehydration:
- Dark urine
- Fatigue
- Headache
- Reduced concentration
Weighing yourself before and after matches can help estimate fluid loss:
– 1kg lost ≈ 1 litre of fluid
Replace 125–150% of fluid lost over the next few hours.
Supplements: Do You Need Them?
For most young players, a well-balanced diet is enough.
Some commonly used options:
- Sports drinks (for hydration and carbs)
- Protein shakes (if food isn’t practical)
Avoid:
- Caffeine overuse
- Unverified supplements
Always consult a qualified professional before introducing supplements.
Common Mistakes in Tournament Nutrition
- Not eating enough carbohydrates
- Skipping post-match recovery nutrition
- Relying on sugary snacks without balance
- Poor hydration planning
- Trying unfamiliar foods under pressure
Practical Tournament Checklist
Night Before:
- Carb-focused meals
- Hydrate well
Morning Of:
- Eat 2–4 hours before
- Pack snacks and fluids
During Matches:
- Sip fluids regularly
- Use quick carbs if needed
Between Matches:
- Refuel within 30–60 minutes
After Final Match:
- Eat a balanced recovery meal
Eat well, perform well, recover well
Nutrition becomes a competitive advantage when you treat it with the same intention and discipline as any other part of your game. It’s not just “eating well” — it’s a trainable performance skill that shapes your energy, focus, recovery, and resilience across long tournament days.
When you understand how different foods affect your body — how quickly they give you energy, how long they sustain you, and how they influence your concentration and mood — you can build a fueling system that works with your physiology instead of against it.
That’s what separates consistent performers from Squash players who fade, crash, or struggle to recover between matches.
Just like movement, technique, and tactics improve through repetition, nutrition becomes more predictable and powerful the more you practise it. Junior Squash Players who treat fuelling casually often experience energy dips, heavy legs, poor decision‑making, and slow recovery. In contrast, elite Squash players who train their nutrition habits enjoy stable energy, sharper concentration, faster recovery, and greater confidence because their bodies feel reliable when it matters most.
Tournament days are demanding: early starts, unpredictable match times, short turnarounds, and high-intensity bursts. A good fuelling routine removes guesswork. That means having pre‑match meals that are familiar and digestible, in‑match top‑ups that maintain energy without upsetting your stomach, post‑match recovery that restores what you’ve spent, and hydration habits that prevent fatigue and cramping. Practicing these strategies regularly during training helps make them automatic when facing pressure.
By learning how your body responds to different foods and timing strategies, you’re not just “eating better.” You’re developing a repeatable performance routine that supports consistent, high‑level squash throughout an entire tournament — not just the first match.
References
– . (2016). Nutrition and Athletic Performance Position Stand.
– . (2010, updated consensus statements). Sports Nutrition Guidelines.
-. Healthy Eating for Sports Performance.
-. Eatwell Guide and Hydration Advice.
-. Fueling for High-Intensity Intermittent Sports.
– Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
– Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics.