Nutrition is critical to ensuring peak pickleball performance—and this holds true if you’re up for casual games only or are joining competitive tournaments. After all, nutrition is essentially fueling your body, and doing so properly will certainly mean the difference between playing well and playing terribly.
But the question is, how can one get proper nutrition for peak pickleball performance?
Protein: Good for the Muscles and for Recovery
A good start would be taking in as much protein as you can. As you may well know by now, protein is essential for muscle repair and recovery, so look to consume about 20–30 grams within an hour after playing. Doing so helps reduce soreness and rebuild muscle by at least 50%. This means you’d be ready for your next match in no time!
“Consuming a source of high-quality protein within 30-60 minutes after playing pickleball can help kickstart the recovery process,” explained paddle manufacturer SCS Pickleball. “Good post-game protein sources include lean meats, fish, eggs, dairy products, and plant-based options like tofu and legumes. Whey protein powder is also a convenient and easily digestible option for post-game recovery.”
Carbohydrates: Giving You Energy to Play as Much as You Want
Carbs are also important for optimal performance on the pickleball court—but only in moderation! Carbs are a quick fuel source, so look to consume a small, carb-rich snack before you hit the court. A good snack of choice would be banana with a splattering of peanut butter. A whole-grain energy bar would be perfect just the same. By fueling up with carbs, you’re ensuring that you have enough energy to last well into that do-or-die last set.
“Your body needs carbohydrates before you start playing pickleball. Carbs fuel your muscles and give you energy. Even your brain needs carbohydrates when you’re playing pickleball to help you stay sharp,” paddle manufacturer Paddletek pointed out. “Avoid fatty foods because they can weigh you down. Stick with light, carbohydrate-rich snacks. To make sure you don’t have an upset stomach while playing, aim to eat your pre-match meal or snack three to four hours before playing… If you only have 30 minutes before playing, skip the peanut butter or hummus and have a handful of crackers to get some carbs into your body.”
Water: Keeping Dehydration at Bay
Finally, always keep hydration in mind because if you don’t, you might get dehydrated while in the heat of a match. That’s certainly not a good thing because studies have shown that dehydration can drop your athletic performance by up to 20%. To prevent this, drink plenty of water before, during, and after your match to keep hydrated while playing and long after. If you want, you can also add electrolytes as they can also help maintain energy levels during intense games.
“You should listen to your body and predominantly drink to thirst. This is the mechanism your body has evolved to tell you what it needs. Don’t wait until it is too late as it’s not always clear how long a match will last,” explained Greg Thew, a Precision Fuel & Hydration Customer Service Specialist. “With the limited opportunities that are presented to you in order to rehydrate, it’s important that you take advantage of those moments to replenish your fluid and electrolytes. Utilize the change of ends and breaks in play [during a pickleball match] where drinking may be possible to ensure adequate replacement.”
So, in short, proteins, carbs, and water (or a Gatorade or two) are the pillars to peak pickleball performance. Add them to your routines and diet ASAP so you’d be at the top of your game every time, all the time.
