Top 3 Snack Choices For Recovery Between Matches

23rd April 2024

In such a dynamic sport as squash, where physical endurance and durability are paramount, players face unique challenges when competing in events consisting of multiple matches on the same day. In these circumstances optimal recovery between matches becomes a crucial aspect of sustaining peak performance – this article suggests three of the best snack foods for players to consume during the critical inter-match recovery periods, focusing on replenishing energy stores, promoting muscle recovery, and ensuring sustained physical and mental performance.

Competing in multiple matches within a single day places high demands on a squash player’s body and mind, yet this is something that frequently goes unacknowledged. The need for efficient recovery between matches is vital in a tournament to maintain energy levels, aid recovery, and stay mentally sharp during a hard tournament. Proper nutrition during these recovery periods plays a pivotal role in covering these key areas, and ensuring players are primed for optimal performance in each and every match.


The Importance of Snacking in Recovery

Snacking is an effective strategy for providing the body with a quick and accessible source of nutrients during the short recovery periods between matches. The key lies in selecting snacks that deliver a balanced combination of carbohydrates, proteins, and fats, to meet the specific needs of athletes during these critical intervals.


banana almond butter snackSnack 1: Banana with Almond Butter

Nutrient Profile:

  • Carbohydrates: Bananas are a rich source of easily digestible carbohydrates, providing a quick energy boost.
  • Proteins and Fats: Almond butter adds a dose of healthy fats and protein, contributing to sustained energy and muscle recovery.

Primary Benefits:

  • The natural sugars in bananas provide a rapid source of energy, crucial for replenishing glycogen stores depleted during intense physical activity.
  • Almond butter’s protein content aids in muscle repair and recovery, helping athletes bounce back for subsequent matches.
  • The combination of carbohydrates, proteins, and fats promotes a feeling of fullness, providing a satisfying and nourishing snack.


greek yoghurt snackSnack 2: Greek Yogurt Parfait with Berries and Granola

Nutrient Profile:

  • Proteins: Greek yogurt is a protein powerhouse, providing a quick and easily digestible dose.
  • Carbohydrates: Berries and granola supply complex carbohydrates, offering sustained energy.
  • Fibre: Granola adds dietary fiber, aiding in digestion and promoting satiety.

Primary Benefits:

  • Greek yogurt’s high protein content supports muscle recovery, crucial for athletes engaging in multiple matches in short succession.
  • Berries contribute antioxidants, which help combat oxidative stress induced by intense physical activity.
  • The combination of berries and granola provides a gradual release of energy, sustaining athletes throughout their competition day.


wrap snackSnack 3: Turkey and Avocado Wrap

Nutrient Profile:

  • Proteins: Turkey is a lean source of good quality, low calorie protein.
  • Fats: Avocado adds monounsaturated fats, contributing to satiety and providing a sustained energy source.
  • Carbohydrates: Whole-grain wrap supplies complex carbohydrates for steady energy release.

Primary Benefits:

  • The high quality protein in turkey supports muscle recovery and regeneration.
  • Avocado’s healthy fats and the complex carbohydrates from the whole-grain wrap offer a balanced energy profile, aiding in sustained performance.
  • This snack is rich in essential vitamins, minerals, and antioxidants, supporting overall health and well-being.


While focusing on solid food choices, remember that hydration also remains a fundamental aspect of optimal recovery. Adequate fluid intake is crucial for maintaining performance, aiding digestion, and preventing dehydration, which can adversely impact an athlete’s physical and mental capabilities.

While the three snacks mentioned offer a well-rounded combination of macronutrients, athletes need to personalize their choices based on individual preferences, dietary restrictions, and specific nutritional needs. Experimenting with different snacks during training sessions can help athletes identify what works best for them in terms of taste, digestion, and sustained energy.

Competing in multiple matches on the same day demands a strategic approach to recovery, and optimal snacking plays a central role in this process. The three highlighted snacks offer a balanced blend of carbohydrates, proteins, and fats for efficient replenishment and recovery. By understanding the nutritional benefits of each snack and tailoring choices to individual preferences, squash players can create a personalized snacking strategy that aligns with their specific needs and enhances their ability to perform at their best, match after match throughout a one-day event. In the pursuit of sustained peak performance, these snacks serve as essential tools for those looking to nourish their success on the competitive stage.

For more info on nutrition for tournament play, check out the companion blog Pre-Performance Nutrition: Optimal Timings for Squash Players.


Gary Nisbet

B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director

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