Supplementation for padel
by Equipe Enervit
The summer we’re up against will fall under the banner of padel, the paired game born from tennis and squash and originating in Mexico in the 1970s. For the past couple years, padel seems to be enjoying a popularity in Italy that shows no signs of stopping. Internationally, padel is now considered among the fastest growing sports in Europe, South America, and North America.
To understand how to integrate nutrition into padel, it’s useful to focus on this discipline’s specific requirements, primarily its characteristic high intensity. Keep well in mind that nutrition and supplementation are essential to train the body and mind both on and off the court and that it’s science that shows us which supplements to choose and, above all, the correct timing in which to take them and make the most of their benefits. Based on these assumptions, we have identified simple and clear guidelines for athletes of all levels.
In training or in competition, first and foremost, don't neglect hydration for two reasons: water alone is not sufficient for restoring the loss of fluids and minerals that occurs through sweating (vital for dispersing heat produced by the muscles). Moreover, a good hydro-saline balance can reduce muscle fatigue that arises during physical activity. This is all the more true when the temperature is high, and the intensity of play is significant.
To stay hydrated during exercise and produce a positive impact on performance, the advice is to regularly drink a carbohydrate drink with sodium, chlorine, potassium, and magnesium in the right proportions – these major minerals get lost through sweat.
The importance of carbohydrates
Carbohydrates are the energy source – the energy of mind and body. But what’s their consumption recommendation for padel? How many grams per hour of activity do we need to take in to maintain maximum efficiency? To answer these questions, we have created a dedicated Enervit Nutrition System® that can accompany the athlete before, during, and after the match.
If a padel match has an average duration of 90', the advice is to take in 30 g of carbohydrates per hour of play. In practice it means alternating an energy gel of your choice around the 30th and 60th minutes (every 30').
The Enervit Nutrition System® also includes the recovery phase – the starting point for the next match and therefore a phase that should never be underestimated. In the first 30' after the end of training or competition, it’s essential to restore the correct state of hydration and support the muscles, while also replenishing oxidized energy reserves. Give a green light to blends of water, minerals, carbohydrates and essential amino acids, such as Enervit R2 Recovery drink if the match was very intense, or Enervit After Sport Drink if the effort was milder and you have the opportunity to consume a meal within a short time.