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One thing you should always keep in mind is to take the food that you enjoy eating and are comfy eating. Everybody has their favorite meal that they take before playing the game that they think is good for their health, so one should stick with it on main game days for that time.

Getting the right nutrients into your body to fuel you for your gameplay is very important, so here is the list of those useful ingredients that you must add in your diet plan for a better and fit body to play squash.


Wholegrain cereal is the best way to get all that energy into your body, especially if you are going to perform any physical activity right after breakfast. Avoid the sugar in your cereals if you want the better results, also avoid the sugary cereals. Adding your favorite fruit to your bowl, something like a sliced banana or different kind of berries is also a good option for you in the morning along with some fat-free yogurt.

Whole grain bread

Before playing squash, try and make sure you are eating whole-grain toast as if fulfills all the body energy requirements. Whole grain bread contains nutritious that is good for the players like vitamins, iron, magnesium, and fiber, all this is not there in white bread. You can have whole grain bread with a lot of other foods or soups that make up a great pre-squash meal.


Even if you are not the sports person fish is always good for one’s health. Fish provides your body with lots of proteins, essential for the building and repairing of muscles before and after you play squash. Fish contains vital omega-3 fatty acids within its oils, something that helps fight tiredness and improve blood circulation, both highly advantageous when playing any sport especially squash type sport that needs a lot of physical strength which the body cannot produce by itself.

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Eggs are considered to be a great source of protein, not only that they are tasty as well so what about having some scrambled eggs with whole-grain bread in the morning to really fuel yourself for the day ahead.

Mixing the eggs with your favorite vegetables that are also very beneficial for your health like tomatoes and onions. It is essential to add some carbohydrates to your meal to give that slow-releasing energy your body will want.

Energy bars

There is a vast range of energy bars that are available in your close supermarkets and on the internet but selecting the right protein bar is very crucial.

Some of the exercises like sprinting will expect you to only top up your glycogen levels that are already in your body. Glycogen is an element that your body primarily what your muscles burn during mild to high-intensity activity, so eating a bar that has 25 to 40 grams of carbohydrates will be beneficial.

On the other hand, if you are going to be playing a squash match, for instance, an energy bar that contains 30 to 60 carbohydrates will be beneficial. The carbohydrates in energy bars can raise blood sugar levels and provide glycogen to the body, something that will diminish if they are not taken before you play a game.


although this is not theoretically classed as a portion of food but hydrating your body with the right quantity of water is vital and maybe with this food article would remind you to never avoid drinking water during the game.

According to the American Council on Exercise, you should be drinking 17 to 20 ounces that make at least half a liter of water a couple of hours before playing squash.

Half an hour before your exercise, you need to drink another eight ounces (227 ml) of water to completely hydrate yourself

As you lose a lot of body liquid in the form of sweat during squash so maintaining the body fluid is very important to maintain the body temperature and regulate the blood circulation.