17d • Training & Nutrition
Track your protein on a match day?
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:
- Did you hit 1.6–2.0g of protein per kg of bodyweight?
- Did you eat a carb-containing meal 2–3 hours before you played?
- Did you refuel with protein + carbs within an hour after?
Post your results here. I'll personally respond to every one with specific feedback.
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Track your protein on a match day?
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