We've talked a lot about training — but fuelling for performance is just as important, and protein distribution is one of the most underrated pieces. Most squash players I work with are eating fine overall — but front-loading their day with carbs and leaving protein until dinner. By the time they're on court, their muscles haven't had a proper protein signal since the night before. One go-to example I recommend: Apple Pie Oats Full recipe: https://app.thatcleanlife.com/shares/1719378c-e821-4f7d-94ab-800502d2671c 👇 Drop what your go-to higher protein breakfast

Two questions — answer both if you can: 1️⃣ How many days per week are you currently doing structured strength or conditioning work off the court? 2️⃣ What's the one physical limitation that's costing you the most on court right now — speed, endurance, strength, or staying injury-free? Reason I'm asking: the ACSM just released their updated position stand on resistance training, and the minimum effective dose for meaningful strength adaptation is lower than most people think. Two quality sessions per week is enough to move the needle significantly — especially for court sport athletes who aren't strength training at all right now. If you're only playing squash to get better at squash, you're leaving a lot of performance on the table. Drop your answers below and I'll give you a direct recommendation based on where you're at.

Prior to playing Diego Elias, Asal had not lost a game (as in 3-0 for every match since October). Worth a watch, some incredible rallies: https://www.facebook.com/share/v/1CVwY7hcSp/

Nick Matthew breaks down something every competitive player needs to hear. Most of us chase the Hollywood shots — the nicks, the drops, the low winners. But Nick's point is simple: all of that is built on winning the length battle first. This is something he taught when he came to Edmonton and put on a camp. He covers 3 non-negotiables for straight work — follow-through, spacing, and matching height and power to drive the ball deep — and honestly, it's a great reminder of how much free pace and opportunity we give away when these break down. Worth a watch. Drop a comment below — which of the three shows up most in your game?

Most people think more carbs = better performance. But when it comes to hydration, that’s not how it works. If a drink contains more than 8% carbohydrate (that’s more than 8g per 100mL), it can actually slow fluid absorption and work against hydration. Here’s why: When carbohydrate concentration gets too high, the drink becomes more concentrated than your blood. That slows gastric emptying and fluid movement into the bloodstream. Instead of hydrating you faster… it can sit in your stomach longer. That’s why most well-formulated sports drinks fall between 4–8% carbohydrate. More isn’t always better. Especially when hydration matters. If you train hard, play sport, or sweat heavily, this is something worth paying attention to. Got any questions, post them in the comments 👇🏻