14. April 2026

Squash Nutrition: What to Eat Before, During and After a Match

Squash Nutrition

By DW Dietetics & Sports Nutrition

I am a BSc (Hons), PgDip, MSc qualified Dietitian, and NHS Lead Dietitian with specialist expertise in sports nutrition. I work with athletes to deliver tailored strategies to improve performance, recovery and body composition.

Introduction

Squash is a high-intensity, stop-start sport that places significant demands on your energy systems.

If you’ve ever noticed your energy dropping mid-match or struggled to recover between sessions, your nutrition is often a key factor.

Getting this right can improve both your performance and your consistency on court.

Why Nutrition Matters for Squash

Squash relies heavily on carbohydrate as a fuel source due to the repeated high-intensity efforts and short recovery periods.

If you’re not fuelling adequately:

• Energy levels drop more quickly
• Reaction time and decision-making can be affected
• Recovery between matches becomes more difficult

Even small improvements in your nutrition can make a noticeable difference.

What to Eat Before a Squash Match 🍽️

Pre-match nutrition is one of the most important areas to get right.

Aim to eat a carbohydrate-based meal around 2–3 hours before playing. Suitable options include:

• Porridge with fruit and honey
• Toast with banana or peanut butter
• Rice or pasta with a lean protein source

If you’re eating closer to your session, keep it lighter and easier to digest.

It’s best to avoid:

• Large meals close to playing
• High-fat foods that may slow digestion

Hydration During Squash 💧

Hydration plays a key role in maintaining performance, particularly during longer or more intense matches.

• Drink regularly rather than waiting until you feel thirsty
• Consider electrolytes if you’re sweating heavily or playing multiple matches

Even mild dehydration can impact concentration, movement, and endurance.

Post-Match Recovery Nutrition 🔄

Recovery begins as soon as your match finishes.

A simple approach is to include:

• A source of protein to support muscle repair
• Carbohydrates to replenish energy stores

Examples include:

• Chicken with rice or potatoes
• Yoghurt with fruit
• A smoothie with milk, fruit and protein

Common Nutrition Mistakes in Squash ⚠️

Some of the most common issues I see include:

• Playing without eating beforehand
• Not consuming enough carbohydrates
• Over-focusing on protein intake
• Inadequate hydration

Addressing these can lead to immediate improvements in how you feel and perform on court.

Why a Personalised Approach Matters 🧠

General guidelines are useful, but squash nutrition isn’t one-size-fits-all.

Your requirements will vary depending on:

• Training volume
• Match intensity
• Body composition goals
• Level of competition

A more structured approach is often needed to get the best results.

Working With a Sports Dietitian 👨‍⚕️

At DW Dietetics & Sports Nutrition, I work with athletes to develop tailored nutrition strategies to support performance and recovery.

If you’re looking to improve your energy levels, recovery, or overall performance, you can find more information here:

DW Dietetics & Sports Nutrition

Final Thoughts

Nutrition plays a key role in squash performance, but it’s often overlooked!