The Padel Performance Stack: Complete Fuelling Guide for Europe's Fastest-Growing Sport
The Padel Performance Stack
Complete Fuelling Guide for Europe's Fastest-Growing Sport
60-90 minutes of non-stop rallies. Explosive movements. Quick direction changes. Overhead smashes. Wall play.
Padel is exploding across Europe. Courts are appearing in every major city. Clubs are forming. Tournaments are growing. And players are discovering that this sport demands more from your body than they expected.
Most padel players fuel like tennis players or don't supplement at all. Both approaches leave performance on the table. Here's what actually works.
What Is Padel? (And Why It's Different)
Padel is a racquet sport played in doubles on an enclosed court about one-third the size of a tennis court. The walls are part of the game - you can play balls off them, creating longer rallies and more dynamic gameplay than tennis.
Why Padel Is Unique:
- Longer rallies: Average rally lasts 8-12 seconds vs 3-5 in tennis
- More explosive movements: Constant direction changes, wall play, quick reactions
- Sustained intensity: Matches last 60-90 minutes with minimal breaks
- Shoulder stress: Overhead smashes are more frequent than tennis
- Lower barrier to entry: Easier to learn than tennis, but physically demanding at competitive levels
Why Padel Demands Specific Supplementation:
Not tennis: Longer rallies mean more sustained energy demand. You can't rely on short bursts.
Not squash: Padel matches last longer. You need endurance plus explosive power.
Not football: The explosive movements are different - more lateral, more overhead, more rotational stress on shoulders.
The Complete Padel Performance Stack
1. Pure Hydrate Pro 800g Lemonade - Match Fuel
Why Padel Players Need It:
60-90 minutes of continuous play. Longer rallies than tennis mean less recovery time between points. You're burning 600-900 calories per match. You're losing 1-2 litres of sweat. Plain water doesn't replace energy or electrolytes.
The Padel Challenge:
Unlike tennis where points are shorter and breaks are longer, padel's extended rallies create sustained energy demand. Your glycogen depletes progressively. By the second set, your reaction time slows, your smashes lose power, and you make more errors.
What Pure Hydrate Pro Provides:
- Advanced Carbohydrate Formula (35g per serving): 2:1 glucose/fructose ratio provides sustained energy without stomach upset during play
- Complete Electrolyte Matrix: Sodium (400mg), Potassium (100mg), Magnesium (60mg), Calcium (120mg) - maintains muscle function and prevents cramping
- Caffeine (40mg per serving): Enhances focus and reaction time without jitters
- B-Vitamin Complex: Supports energy metabolism throughout the match
- Isotonic Formula: Rapid absorption for quick energy delivery
Padel Match Protocol:
1-2 hours before match: Mix 40g (1 serving) in 500ml water, sip slowly
During match breaks: Small sips to maintain energy (if allowed by venue)
Post-match: 40g in 500ml water to kickstart recovery
Why It Works: Provides sustained energy for 60-90 minutes whilst maintaining hydration and mental focus for quick reactions.
✅ Suitable for ages 12+ (contains caffeine)
2. Creatine Monohydrate 300g - Explosive Power
Why Padel Players Need It:
Overhead smashes. Quick direction changes. Explosive movements to the net. Wall play requiring instant reactions. These aren't endurance movements - they're explosive power efforts that happen repeatedly throughout a match.
The Padel Power Problem:
Your first smash of the match is your most powerful. By the second set, you've lost 10-15% of your explosive power. Your opponent who supplements with creatine maintains more power throughout. That's the difference between winning and losing crucial points.
What Creatine Does for Padel:
- Increases ATP Production: More fuel for explosive smashes and quick movements
- Maintains Power Output: 5-15% improvement in strength and power throughout the match
- Faster Recovery Between Points: ATP regenerates quicker, keeping you explosive
- Improved Repeated Sprint Ability: Critical for padel's stop-start nature
How To Use:
Daily dose: 5g per day, every day (including rest days)
Loading phase (optional): 20g per day (4x5g) for 5-7 days for faster results
Consistency: Take daily to maintain muscle creatine stores
✅ Suitable for ages 16+
3. Magnesium 375mg Powder - Cramp Prevention
Why Padel Players Need It:
Cramping in the second set. Tight calves. Shoulder fatigue. These aren't random - they're signs of magnesium depletion, which is extremely common in racquet sports players.
The Padel Cramp Problem:
You lose 15-40mg of magnesium per litre of sweat. During an intense match, that's 100mg+ gone. Your muscles need magnesium to relax after contracting. Without it, they stay tight and eventually cramp. Magnesium is also crucial for sleep quality - and sleep is when your body repairs from matches.
What Our Magnesium Formula Provides:
- Magnesium Malate (225mg elemental magnesium): Supports energy production and reduces fatigue
- Magnesium Bisglycinate (150mg elemental magnesium): Highly absorbable, gentle on stomach, promotes relaxation
- Total 375mg: Replaces sweat losses plus supports recovery processes
Benefits for Padel Players:
- Prevents muscle cramps during matches
- Reduces shoulder and calf tightness
- Improves sleep quality for better recovery
- Supports energy production
- Maintains electrolyte balance
How To Use: Mix 4g (1 scoop) in 200ml water before bed. Delicious raspberry flavour. Take nightly for best results.
✅ Suitable for ages 15+
4. Joint Fortress 500g - Shoulder Protection (18+)
Why Padel Players Need It:
Overhead smashes. Repeated serves. Wall play requiring quick overhead shots. Padel creates significant stress on shoulders, elbows, and wrists. Playing 2-3 times per week means cumulative stress that can lead to injury without proper support.
The Padel Joint Challenge:
That slight shoulder discomfort after matches? That's early-stage wear. By the time you feel serious pain, the damage is already significant. Prevention through proper supplementation is far easier than repair after injury.
What Joint Fortress Provides:
- Hydrolysed Collagen (9000mg): Rebuilds cartilage and connective tissue in shoulders, elbows, wrists
- Glucosamine + Chondroitin (2700mg): Clinical doses proven to reduce joint pain and support repair
- MSM (300mg): Reduces inflammation from repetitive overhead movements
- Boswellia Serrata (200mg): Natural anti-inflammatory for chronic joint stress
- Hyaluronic Acid (20mg): Lubricates joints and improves shock absorption
How To Use: Mix 20g (3 scoops) in 250ml water every morning. Blackcurrant flavour. Take consistently year-round for best protection.
⚠️ Age Restriction: 18+ only due to high vitamin B6 content (357% NRV). Not suitable for shellfish allergies.
5. Whey Protein 900g - Recovery
Why Padel Players Need It:
60-90 minutes of explosive movements creates muscle damage. Playing 2-3 times per week plus training means constant breakdown. Without adequate protein, you can't rebuild properly, leading to decreased performance and increased injury risk.
Protein Requirement: 1.6-2.0g per kg body weight daily. For a 75kg player = 120-150g protein = 5-6 chicken breasts daily.
What Whey Protein Provides:
- 23g Protein Per Serving: Complete amino acid profile for optimal muscle repair
- Fast Absorption: Reaches muscles within 30 minutes post-match
- Convenient: Much easier than eating multiple chicken breasts daily
- Reduces Soreness: Faster recovery between matches and training
How To Use: 30g post-match, post-training, or between meals to hit daily protein targets.
✅ Suitable for ages 15+
Complete Padel Supplementation Timeline
Daily (Every Day):
- Morning: Creatine 5g + Joint Fortress 20g (if using)
- Before bed: Magnesium 4g
Match Days:
- 1-2 hours before: Pure Hydrate Pro 40g in 500ml water
- During breaks (if allowed): Small sips of water
- Post-match: Pure Hydrate Pro 40g + Whey Protein 30g
Training Days:
- Post-training: Whey Protein 30g
- Evening: Magnesium 4g before bed
Padel-Specific Questions Answered
How is padel different from tennis nutritionally?
Padel rallies last 2-3x longer than tennis, creating more sustained energy demand. You need more carbohydrates and better hydration than tennis players typically use.
Do I need supplements if I only play recreationally?
Even recreational players benefit from proper hydration (Pure Hydrate Pro) and cramp prevention (Magnesium). If you play 2+ times per week, consider the full stack for better performance and recovery.
When should I start taking creatine before a tournament?
Minimum 2 weeks before for muscle saturation. Ideally 4+ weeks. Take 5g daily, every day.
Can I drink Pure Hydrate Pro during matches?
Check your venue's rules. Most allow water during breaks. If allowed, small sips help maintain energy. Otherwise, pre-fuel 1-2 hours before.
⚠️ Important Safety Information
Age Restrictions
Joint Fortress is intended for adults aged 18 years and over due to high vitamin B6 content (357% NRV). Not suitable for shellfish allergies.
Pure Hydrate Pro contains caffeine (40mg per serving) - not recommended for children under 12 or pregnant women. Suitable for ages 12+.
Creatine is suitable for ages 16+. Whey Protein and Magnesium are suitable for ages 15+.
Medical Consultation Required
Consult your doctor or healthcare professional before use if you:
- Are pregnant or breastfeeding
- Have any existing medical conditions
- Are taking any medications
- Have allergies to any ingredients
- Are scheduled for surgery (discontinue use 2 weeks prior)
General Warnings
- Do not exceed the recommended daily dose
- Food supplements should not be used as a substitute for a varied and balanced diet
- A varied and balanced diet and healthy lifestyle are important
- Keep out of reach of children
- Store in a cool, dry place away from direct sunlight
For complete safety information, please visit our Supplement Safety & Legal Information page.
These statements have not been evaluated by the Food Safety Authority of Ireland (FSAI) or the European Food Safety Authority (EFSA). These products are not intended to diagnose, treat, cure, or prevent any disease.
