It's fuelling. Squash is a glycolytic sport — you're burning through carbohydrate stores fast. A 90-minute match at match intensity can deplete muscle glycogen significantly, especially if you played on an empty stomach or skipped carbs the day before. Three things that make the biggest difference for on-court endurance: 1. Pre-match carbs: 1–4g per kg of body weight, 1–3 hours before. Don't show up fasted. 2. Intra-match: If your match is 60+ min, 20–30g of fast carbs at the break (banana, sports drink, dates). 3. Recovery: Within 30 min post-match — protein + carbs together to start rebuilding glycogen. Which of these are you currently skipping? Be honest 😅

Any changes you think will happen before the end of the year?

This week's challenge: track your protein on a match day. Not to obsess over numbers — just to get data. Most squash players I work with are significantly under-fuelled on competition days. They eat light before a match (nervous stomach, busy schedule, whatever the reason), burn through glycogen on court, and then wonder why their legs go in the third game. So this week: pick one match or hard training session. Log everything you eat that day. Then answer these three questions: 1. Did you hit 1.6–2.0g of protein per kg of bodyweight? 2. Did you eat a carb-containing meal 2–3 hours before you played? 3. Did you refuel with protein + carbs within an hour after? Post your results here. I'll personally respond to every one with specific feedback.