There are many aspects that can have a very important role for success or failure during a game ... And not all have to do with technique and tactics. There are many other factors that should be taken into account.
Padel World Press .- It is no secret that nutrition and hydration when practicing both padel and any other sport are fundamental pillars to obtain our maximum performance during the game. That is why knowing how to take care of food intake, before and after a meeting, is of vital importance.
Although each person needs to take a balanced diet according to their physical condition, there are recommended eating habits for all those who play paddle tennis.
From Star Vie, a 100% Spanish brand, they have wanted to carry out a complete study to show fans that lack of hydration or poor diet can be the cause of cramps and fatigue which, in turn, can lead to more serious injuries. That is why Jorge Martínez, coach of several players of the 'Estrella' brand, gives us a series of advice that we should follow to the letter.
Hydration to play padel:
- Before exercise: It is advisable to drink around half a liter of water or isotonic drink two hours before the start of the game. In this way, optimal levels of hydration are achieved and body temperature is reduced. After those two hours, and before you start exercising, take small sips every 20 minutes even if you are not thirsty.
- During the game: Take every opportunity to drink, such as changing ends or at the end of each set. In this way, the water that is lost through sweating is recovered and blood glucose levels are maintained. It is recommended to drink 125-250 ml of liquid at regular intervals of time and it is better that it is cold to facilitate absorption.
- At the end: It is very important to rehydrate as soon as the shock ends to replace everything lost during the intense exercise. The loss of weight that has been suffered during the game will determine the amount that needs to be drunk, being advisable to ingest 150%. For example, you can take half a liter as soon as you finish the activity and the remaining amount in small doses.
A diet rich in all kinds of nutrients:
- You have to eat a balanced diet throughout the year, not only on the days when there is a game. It is advisable to eat five meals a day, giving great importance to breakfast.
- Around 60% of the paddle player's diet should be based on carbohydrates, such as bread, rice, pasta, potatoes and honey, sugar or chocolate. They are those that allow an essential and essential energy contribution in moments of physical activity.
- The diet must also include 15% protein, present in meat, fish or eggs ... Its presence is necessary to build and regenerate tissues.
- The fats, preferably unsaturated, present in vegetable oils cannot be absent. The diet should be composed of 25% fat.
- Do not forget vitamins or minerals, which are obtained with the intake of fruit and vegetables.
- Three hours before a game you should not eat solid food. However, a meal rich in complex carbohydrates must have been eaten beforehand to provide energy.
- During breaks from the game, you can have light snacks that balance the drops in glucose, such as apple or banana.
- Once the game is over, it is recommended to consume foods rich in carbohydrates to replenish glycogen stores.
We already know. A balanced diet and good hydration are essential to perform at the maximum on the track but, yes, they are not the only key to win the games ... Success is also based on training and rest, so the optimal combination of all these factors will increase the chances of victory.
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