Squash Sport Training Tips: Nutrition & Diet for Squash Players

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Squash Sport Training Tips: Nutrition & Diet for Squash Players

On January 30th, I had the pleasure of delivering a nutrition session to a group of select athletes from Squash BC.  Oval HP collaborates with Squash BC to deliver performance services in the form of training camps and education seminars to its high potential athletes.

Young athletes don’t always take nutrition as seriously as they do the rest of their sport training. These athletes, and in many cases their parents, don’t realize that both their practice and competition play could be boosted significantly by eating to fuel their body and brain. Jordan Abney, Executive Director of Squash BC, recognizes the connection between nutrition and performance and has worked to provide BC athletes with an edge through performance nutrition education.

A few key principles presented to the group on January 30th:

What to Eat Before, During and After Practices & Competitive Events

  1. Before
    1. Eat main meal 1-4 hours beforehand and choose whole grains, lean protein, vegetables and fruit. Do NOT arrive starving and do not skip meals.
  2. During
    1. Show up hydrated. If your pee color is dark, you’re dehydrated. Drink 1-2 cups of water quickly. If it’s completely clear like water, you’ve drank too much. Hold off for a bit.
    2. For sessions lasting up to an hour, water is fine. Remember to bring your water bottle and make sure you’re sipping throughout, not just at the end.
    3. For sessions lasting longer than an hour, you can use a sport drink or make your own so you replace the fluid, salt, and potassium lost in sweat as well as give your body about 30-60 grams of carbohydrate per hour to keep training hard.
  3. After
    1. For every pound of weight lost, drink 2-3 cups (500-750mL) of fluid.
    2. Less than 8 hours between events? Within 30 minutes, eat a quick snack that contains protein (about 0.25g protein/kg body weight) and carbohydrate (about 0.75-1.0g carbs/kg body weight) to promote fast recovery so you’re optimally fueled for the next event. No need to get fancy – a simple peanut butter sandwich or a handful of trail mix with plenty of water may be sufficient.
    3. More than 8 hours between events? You’ve got a full 24 hour period to eat and recover meaning there’s no rush to fuel within 30 minutes. Still, aim to have a balanced meal of whole grains, lean protein, fruits and vegetables within an hour or two.


Posted in collaboration with http://sportsnutrition.world.

For more tips on how to achieve your goals faster by choosing the right foods and fluids, please contact the author Angel Luk (the Oval’s Registered Dietitian at aluk@richmondoval.ca), to set up an appointment today. Angel is the author of upcoming book “You Can’t Out-Train a Bad Diet: The Simplest Guidebook to Performance Nutrition for All Athletes.”

Photo courtesy: Skipp Photography

Angel Luk

Angel Luk

Angel is a Registered Dietitian w/ the College of Dietitians of BC & a member of Dietitians of Canada & SportMed BC. Providing nutrition counseling to over 2,000 clients using proven dietary strategies & is the author of a book which talks about achieving goals such as weight management & medical nutrition therapy for sports.