Mike Fouts from Overhaul Fitness has kindly taken the time to write us a nutrition primer focussed on squash.
In it, he breaks down the body’s main energy stores, and how they are used while doing different types of exercise.
For squash players who engage in medium to longer rallies, Mike suggests that your glycogen stores will become depleted within the duration of the game, and if you feel yourself hitting the wall you may want to consider supplementing with watered down juice, a sports drink like a Gatorade or Powerade to continue to perform or replenishing your stores post-game with beer (the non-alcoholic kind will do just fine, and is the post-marathon drink of choice in Germany). A banana is also a good source of carbohydrates, but use caution as not everyone performs well eating a whole banana in-game. Naturally, we can help you out with all those options at the front desk :).
Post-exercise, Mike also recommends consuming 15-30 grams of protein. At the ESC, we have Tuna packages and high-protein Cliff Bars on offer, but if you’re looking for something else specific then please let us know and we will try to keep it in stock.
If your primary goal is to lose weight, then Mike recommends skipping the carb-loaded drinks. For more specific recommendations or questions, you can shoot him an email @ firstname.lastname@example.org which he will respond to in an FAQ on his Squash Nutrition Page, or fill in the form below and we will pass the question along.
He is also available for nutritional consulting and meal planning for those looking for more in-depth strategies.
Be sure to join Mike every Sunday at 10 AM this summer for Bootcamp at the ESC. Hit the ground running for Fall league in peak-shape!