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TL;DR: a padel match is 60 to 90 minutes of intermittent effort. Eat 2-3 hours before, take a bar 30-45 minutes before, use a gummy or a gel at the changes of ends and drink in small sips. JustLoading's padel range has three products: a peanut bar with 3 g of creatine, a cola gummy with 60 mg of caffeine and a refreshing gel with no caffeine.
In padel every point demands concentration, reflexes and strength, and a match runs for 60 to 90 minutes with very short breaks. That mix calls for energy spread out, not a single sandwich before you leave home. Here is a guide to what to take before, during and after, using the JustLoading range as an example.
Before the match
What should you eat before playing padel?
A normal meal 2 to 3 hours before, with carbohydrate (rice, pasta or bread) and some protein, and not too much fat or fibre so you do not feel heavy. If you are short of time, a light snack 30-45 minutes before, such as a bar or a piece of fruit.
Peanut energy bar with creatine
This is the option for that 30-45 minute window. The peanut energy bar weighs 40 g and contains date paste, peanut, oat flour, egg white powder, creatine, tyrosine and zinc. Each bar has 157 kcal, 22.8 g of carbohydrate and 5.8 g of protein. It is not a protein bar.
The 3 g of creatine is the dose linked to better performance in successive bouts of short, high-intensity exercise, which is close to a run of points. The zinc, which covers 100 % of the reference intake, contributes to normal protein metabolism. To learn more about creatine, see how much creatine to take. It contains peanuts, oats (gluten) and egg.
During the match
What should you take during a padel match?
Water in small sips and, if the match goes past an hour or it is hot, some fast-absorbing carbohydrate: a gummy or a gel. Do not wait until you feel the dip. And avoid trying new products in a tournament: test them first in training.
What should you take at the break or the change of ends?
A gummy or a gel, with a sip of water. In padel the ends change after every odd game and the pause is short, so you want something you can take in seconds that does not make your hands sticky. The gummy is chewed and the gel is swallowed without chewing.
Cola gummy with caffeine and tyrosine
The padel cola gummy weighs 30 g. Each one provides 23.2 g of carbohydrate, 60 mg of caffeine, 50 mg of tyrosine, 56.3 mg of magnesium (15 % of the reference intake) and 100 mg of sodium. Magnesium contributes to normal muscle function. The label says to take it 15-30 minutes before or at the changes of ends, and no more than 2 a day. For endurance gummies, see what GummyPower gummy bars are.
Caffeine is not for everyone. It is not recommended for minors, or during pregnancy or breastfeeding, and many padel players are teenagers, so keep that in mind. For more on caffeine and other stimulants, see caffeine or taurine.
Refreshing gel with beta-alanine and tyrosine
The padel refreshing gel weighs 40 g, has a jelly texture and is taken without water. It contains dextrose and fructose, 500 mg of beta-alanine, 250 mg of tyrosine and 0.2 mg of vitamin B6 (15 % of the reference intake). It has no caffeine. Tyrosine and beta-alanine are in the formula, but we do not promise effects on reflexes or concentration.
| Product | When | Carbohydrate | Caffeine | Other |
|---|---|---|---|---|
| Peanut bar (40 g) | 30-45 min before | 22.8 g | None | Creatine 3 g, tyrosine 250 mg, zinc 10 mg |
| Cola gummy (30 g) | 15-30 min before or at changes of ends | 23.2 g | 60 mg | Tyrosine 50 mg, magnesium 56 mg, sodium 100 mg |
| Refreshing gel (40 g) | Before or at changes of ends | Dextrose and fructose | None | Beta-alanine 500 mg, tyrosine 250 mg, B6 0.2 mg |
Hydration in padel
How much water should you drink during a padel match?
Start the match hydrated and drink a few sips at every change of ends, without waiting to feel thirsty. If you play for more than an hour or in the heat, swap some of the water for an isotonic drink to replace the salts lost in sweat. There is no single figure: it depends on how much you sweat.
To understand the difference between water and an isotonic drink, read why do we need to replenish electrolytes.
After the match
What should you eat after playing padel?
Something with carbohydrate and protein within the next two hours: a turkey sandwich, yoghurt with fruit and cereal, rice with chicken or a milk and banana shake. The carbohydrate replaces the energy you used and protein contributes to the maintenance and growth of muscle mass.
Who the range is for
Are padel supplements only for professionals?
No. The range is designed for any level: people who compete in tournaments, people who play with friends midweek and people who train for fun. What decides whether you need it is how long the match lasts and how hot it is. For short, easy matches, you do not need any of it.
Can you take the caffeine gummy in the late afternoon or evening?
You can, but it has 60 mg of caffeine and some people lose sleep over it. A prudent rule is not to take it in the 6 hours before you go to bed. If you play at night, choose the gel, which has no caffeine, or the bar before the match.
What does the padel pack include?
The padel range pack includes 3 peanut bars, 3 cola gummies and 1 refreshing gel. It lets you try all three products over several matches before deciding which ones you keep.
You can find it as the padel range pack, and each product separately in the padel category.
