Pickleball, tennis, padel and badminton all demand lightning‑quick movements and sustained power. Players across the world are constantly searching for ways to boost their game, asking everything from “Is creatine worth it?” to “How do I keep my energy up deep into a match?” Below are seven research‑backed supplements that can help you perform better, recover faster and stay healthy on the court.
1. Whey or Plant‑Based Protein
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Why it works: Protein supports muscle repair and growth after intense rallies and training sessions. A shake or smoothie with 20–30 grams of protein within an hour of play can accelerate recovery.
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How to use: Choose a high‑quality whey or plant‑based powder, shake it up with water, milk or a smoothie base and drink it within an hour after matches or workouts.
2. Branched‑Chain Amino Acids (BCAAs)
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Why it works: BCAAs (leucine, isoleucine and valine) help reduce muscle breakdown and combat fatigue during long matches. They are popular among players who play back‑to‑back games.
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How to use: Sip 5–10 grams of BCAAs in water before or during play to support endurance and recovery.
3. Creatine Monohydrate
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Why it works: Creatine isn’t just for bodybuilders; it fuels explosive movements like quick pivots, powerful serves and overhead smashes. It also draws water into muscle cells, supporting hydration and nutrient delivery.
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How to use: Take 3–5 grams of creatine monohydrate daily. Consistency matters more than timing.
4. Caffeine
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Why it works: A well‑timed caffeine hit can sharpen focus, increase serve speed and help you maintain stroke quality under fatigue. Many athletes swear by a cup of coffee or caffeinated gel before competition.
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How to use: Consume 2–3 mg of caffeine per kilogram of body weight about 45 minutes before play. Avoid late‑day doses to protect your sleep.
5. Electrolyte Formulas
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Why it works: Sodium, potassium, magnesium and calcium lost through sweat need to be replaced to prevent cramping and maintain energy. Electrolyte tablets, powders and drinks keep you hydrated and help your muscles fire efficiently.
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How to use: Add an electrolyte tablet or powder to your water, especially during long or hot matches. For heavy sweaters, look for products with 500–1,000 mg of sodium per litre.
6. L‑Glutamine
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Why it works: This amino acid supports muscle recovery, immune function and gut health. It’s helpful after high‑intensity training or tournament play.
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How to use: Take 5–10 grams of glutamine after workouts or before bed, especially during intense training blocks.
7. Collagen or Joint‑Support Supplements
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Why it works: Racquet sports put stress on knees, hips, elbows and shoulders. Collagen peptides, sometimes paired with vitamin C, support tendon and joint health. Products containing glucosamine and chondroitin can also be beneficial.
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How to use: Mix 10 grams of collagen peptides into your morning coffee or smoothie. Follow label directions for glucosamine and chondroitin products.
Final Thoughts
Supplements work best when paired with sound training, a balanced diet and adequate rest. Before trying anything new, consider consulting a doctor or nutrition professional to make sure it’s right for you.
As the first performance‑focused brand for racket sports, Racket Fuel stays at the forefront of science so you can concentrate on your game. We share this information to help players make informed decisions and to support a stronger, more resilient racquet‑sport community.
