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.

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.

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 👇🏻

Just made this video the other day, give it a watch to understand: 1. Why water often isn't enough 2. When electrolytes actually matter 3. How to make your own homemade sports drink Post any questions you have in the comments.