Meals After the Match: Editor's Picks

By: Joey Hanf After a tennis, pickleball, or padel match, your body is wiped. Matches naturally create a lot more nervous mental energy, which naturally takes more out of your body physcially. That means refueling with a good balance of protein and carbohydrates is crucial. But let’s be honest — grilled chicken and rice can get really old, really fast. During my playing days, I often struggled to find post-match meals that were both exciting and nutritious. These days, I’ve discovered a few go-to recipes that hit the mark: they taste great, support recovery, and are simple enough to make at home, regardless of your cooking prowess. Nobody wants to spend 2 hours preparing a meal when you have no energy. Each of these are around 30-45 minutes of prep and cook time. Whether you're coming off a league match of tournament weekend, these three meals will give your recovery a flavorful upgrade.

1. Thai Chile Cabbage & Pork Stir Fry

Click here for Recipe, Inspired by Cookwell

This recipe is a flavor bomb and comes together in under 30 minutes. The lean ground pork brings in the protein, while cabbage gives it crunch and bulk without weighing you down. Thai chiles add heat, and a splash of fish sauce and rice vinegar give it that signature Southeast Asian punch. A fried egg adds great texture and richness.

Pro Tip: If you need to up your carb intake after a match, serve the stir fry over a bed of white rice or jasmine rice. It absorbs the sauce beautifully and rounds out the dish into a full recovery meal. If you don't love fish sauce, you can easily replace that with soy sauce.

2. Steak and Arugula Salad

Sometimes you want something fresh but still filling—and that’s where this salad comes in. It’s vibrant, nutrient-packed, and delivers the post-match protein your muscles are craving.

Protein:

• Skirt or flank steak, grilled or seared to your preferred doneness

Salad Base:

• Arugula

• 1 large carrot, shaved

• 2 radishes, thinly sliced

• ½ cup chopped pistachios for crunch and healthy fats

Dressing:

• 2 tablespoons of Olive oil

• The juice from half of a lemon

• 1 tablespoon of Red wine vinegar

• 1 teaspoon Dijon mustard

• Salt, pepper, garlic powder to taste

• A dash of hot honey for a little sweet kick
  

Make it Heartier: Toss the steak salad into warm tortillas and turn them into mini wraps. It adds extra calories and carbs to keep you fueled after an intense session on the court.

3. Pasta Salad with Zucchini, Tomato & Spinach

This one’s perfect for summer — light, refreshing, and packed with recovery-friendly ingredients.

Instructions:

• Roast chopped zucchini and cherry tomatoes at 400°F for 15 minutes.

• Cook pasta of your choice (Casarecce works great). Reserve some pasta water.

• In the drained pasta pot, combine roasted veggies with pasta and two tablespoons of butter. Stir until everything’s well-coated.

• Toss in a handful of spinach so it wilts from the residual heat.
  

Dressing:

• 1-2 tablespoons Olive oil

• 1 tablesoon Lemon juice

• Calabrian chile oil (to your desired spice level)

• Salt & pepper

• 1/4 cup of pasta water

Mix dressing into the pasta and veggies over low heat and finish with a generous sprinkle of grated parmesan.

Boost the Protein: Top with grilled chicken to make it a more complete meal—especially helpful if you’ve played a longer or more intense match.

Recovery doesn’t have to mean bland. These three recipes have been staples in my kitchen because they taste great, fuel my body, and keep me excited about cooking at home. Whether you’re a weekend warrior or a tournament grinder, these meals will help you bounce back stronger — and happier.