Nutrition is extremely important if you want to maximise your performance in any sport and especially in a sport like squash which is physically demanding. Ideally, you should have a balanced diet that provides you with all of the vitamins and minerals you need however sometimes due to restrictions on your time, financial issues or even sheer laziness you may be struggling to provide your body with what it needs.
Nutrition at its core doesn’t need to be complicated. Your goal is to be eating enough total daily calories for your goals whether that is to maintain, gain or lose body weight. These calories should be distributed between fat, protein and carbohydrates based on your personal preference and which one you feel gives you the best performance. Typically most of your calories will come from carbohydrates, followed by protein and then fat. For some people they might not be able to handle large amounts of carbohydrates and so they should adjust accordingly.
The timing of your meals is not that important if you are following the advice from the previous paragraph. Carbohydrate timing is of particular importance if you are training more than once a day or if you train for extended periods of time. If you train more than once a day you will need to eat within a short time frame after completion of your first training bout in order to give yourself as much time as possible to replenish your glycogen levels for your next session.
Some people complain that eating healthily is more expensive than eating junk food but this really is nonsense. Potatoes, oats, rice are all extremely inexpensive and are packed with micronutrients. Meat can be expensive but if you shop around you can get really good deals. I use a muscle food discount code to get my meat even cheaper.
In an ideal world you should be getting everything you need from your diet but there will be times where you might be able to benefit from supplements. You should consider things like a fish oil and a vitamin d3 supplement. This is because people are commonly deficient in these. Multi-vitamin supplements have come into question recently as to whether or not they actually work.
Protein is often hyped as a good supplement but for your average squash player who is following a balanced diet your are unlikely to see any benefit from taking a protein supplement. This is because you are almost certainly consuming enough protein through your whole food sources. If you are looking to take supplements such as a fish oil or an energy gel I would recommend MyProtein, you can use a voucher code for Myprotein.
In conclusion, nutrition isn’t that far off what your Mum used to tell you, eat a balanced diet with plenty of fruit and vegetables from a wide variety of sources and it’s almost impossible to go wrong.