26d • Training & Nutrition
The reason most squash players bonk in the 4th game has nothing to do with fitness.
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:
- Pre-match carbs: 1–4g per kg of body weight, 1–3 hours before. Don't show up fasted.
- Intra-match: If your match is 60+ min, 20–30g of fast carbs at the break (banana, sports drink, dates).
- Recovery: Within 30 min post-match — protein + carbs together to start rebuilding glycogen.
Which of these are you currently skipping? Be honest 😅
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The reason most squash players bonk in the 4th game has nothing to do with fitness.
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