Padel, the racquet sport that blends features of tennis and squash, has surged in popularity across the UK. Its mix of exercise and social interaction has made it one of the country’s fastest-growing fitness activities, following the rise of trends such as reformer pilates and pickleball.
Rapid growth in participation
According to the International Padel Federation, global participation has expanded from around 8 million players in 2018 to more than 30 million by 2024. In the UK, LTA Padel reports that just over 400,000 adults and juniors played the sport at least once in the 12 months preceding the end of 2024. This represents a sharp increase from 129,000 players at the end of 2023.
Padel is played in doubles on an enclosed court roughly a quarter of the size of a tennis court. Its quick rallies and strategic play make it accessible to beginners without requiring elite athleticism.
Growing online interest
Search trends echo this rise. In April 2020, global Google searches for “padel” were at about 1.1 million per month. By October 2025, that figure had risen to 13 million. Between 2020 and 2024, online interest tripled in relative search weight, fuelled in part by a post-lockdown appetite for outdoor and social activities.
Infrastructure expansion across britain
Padel Business Magazine reports that Britain now hosts 893 courts across 300 venues, up from 350 courts in September 2024. The Lawn Tennis Association (LTA), which oversees padel alongside tennis, has invested more than £6 million in expanding facilities by February 2025. This funding has supported the creation of 80 new courts at 42 venues, about 10% of the total, with a focus on underserved regions. The investment forms part of the LTA’s 2024–2029 strategy, which aims to increase monthly players from 65,000–200,000 by 2026.
London remains a major hub, with 278 courts located in the southeast. The growing network supports both recreational play and competitive events, including the LTA Padel British Tour, which drew record crowds in 2024. British players Aimee Gibson and Louie Harris secured titles during the season.
The energy demands of padel
Padel is a high-energy sport that can burn approximately 400–700 calories per hour depending on intensity and player fitness. Beginners tend to burn 300–400 calories, while experienced players often reach 500–700 calories or more. These levels stem from constant lateral movement, short sprints and overhead smashes.
With participation rising, experts are emphasising the importance of proper nutrition for performance and recovery.
How to fuel before a match
Registered Nutritionist and Recipe Development Manager at Green Chef, Lily Keeling, advises players to prioritise slow-release energy before stepping onto the court.
“Padel is a fast-paced, high-energy sport that can burn anywhere from 400–700 calories in an hour, so it’s important to fuel your body properly before stepping on court,” says Keeling. “Ideally, you should eat a balanced meal about 2–3 hours before you play, focusing on slow-release carbohydrates like oats, whole-grain toast, brown rice or sweet potatoes to provide sustained energy.”
“Pair these with lean protein such as chicken, eggs or Greek yoghurt and a small portion of healthy fats like avocado or nuts. If you’re short on time or it’s first thing in the morning, a lighter snack 30–60 minutes beforehand, like a banana with nut butter or a small smoothie, can top up your energy levels without feeling heavy. The goal is to fuel performance, not weigh yourself down, so you can stay sharp and energised throughout the match.”
Keeling also recommends avoiding heavy or processed foods before playing to prevent digestive discomfort. A practical option is overnight oats with Greek yoghurt, berries and almonds, providing roughly 400 calories of steady energy. This guidance aligns with recommendations from the British Dietetic Association, which suggests 1–4 grams of carbohydrates per kilogram of body weight before endurance activities.
Recovery after play
Effective recovery is essential for frequent players. Keeling highlights the importance of replacing nutrients soon after finishing a session.
“After a high-intensity padel session, refuelling and recovery are key. Within 30–60 minutes post-game, aim for a snack or meal that combines carbohydrates and protein to replenish glycogen stores and support muscle repair. Good options include a smoothie with fruit and Greek yoghurt, and a turkey sandwich on whole-grain bread. Don’t forget to rehydrate with water or an electrolyte drink, especially if you’ve been sweating heavily. Proper post-match nutrition helps reduce fatigue and prepares your body for your next session.”
Additional recovery strategies include consistent hydration, typically around 500 ml per hour of play lost through sweat, and the incorporation of anti-inflammatory foods such as cherries or turmeric. Green Chef meal kits, which Keeling helps develop, often feature recipes designed with these principles in mind.
Combining play and nutrition for long-term benefits
As padel continues to reshape the UK’s fitness landscape, aligning smart nutritional strategies with regular play helps participants maintain performance, reduce fatigue and enhance overall enjoyment. With new courts opening and interest still climbing, thoughtful fuelling is becoming an essential part of the sport’s growing culture.
