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The structured practices in the hours and days following a padel match that restore physical and mental performance
Definition
The structured practices in the hours and days following a padel match that restore physical and mental performance. Post-match recovery includes nutrition, hydration, sleep, and active recovery modalities.
Within 30 minutes: a carbohydrate + protein snack (dates + Greek yoghurt, or a banana + protein shake). Within 2 hours: a balanced meal. In the GCC heat, electrolyte replacement is critical.
8–9 hours is optimal. Growth hormone (the primary tissue repair signal) is primarily released during deep sleep — short-changing sleep delays recovery significantly.