Pickleball Nutrition - 5 Winning Points for Success!
- Susie Kundrat
- 11 hours ago
- 3 min read
Pickleball lovers, you've come to the right place! As a pickleball player, Registered Dietitian/Nutritionist, educator, and food lover, I love to simplify the science and research around nutrition, exercise, and wellness. And when it comes to pickleball, you'll love these five points you can put into place TODAY to boost your performance on the court, your health, and your overall well-being. Let's serve them up!
Hydrate! When we wake up in the morning, we are usually dehydrated by at least 1-2% of our body weight. For example, if you weigh 150#, that means you're down at least 1.5#, or 24 fluid ounces (or 3 cups of fluid). Start your day by drinking at least this amount of fluid within the first 1-2 hours of waking. This helps you "pre-hydrate" before you get on the court. And YES, coffee does count - but always go for extra water, too! How do you know when you're hydrated? Check the big 3:
You're going to the bathroom at least once every two hours.
You've got a lot of urine.
Your urine is relatively clear or lightly-colored (more like lemonade than apple juice)!
Optimize your pre-play meal or snack. Your body craves fuel so you can burn energy on the court. Keep it simple, and start your meal with a quality high-carbohydrate food (like whole grain bread, oatmeal, fruit, 100% juice, or yogurt) and add a high-quality protein source (like nuts, seeds, lean meat, chicken breast, fish, eggs, beans, milk or yogurt). Eat foods you like and sit well on your stomach. That might be as simple as a peanut butter and jelly sandwich, a banana, and 100% apple juice. You choose what works for you. And remember, give your body time to digest the meal ahead of play. That's 1-2 hours for a smaller snack, and 3-4 hours for a full meal.
Stay hydrated and energized on the court. Drink water or other fluids before you play, during your breaks, and after you play - and don't forget to add in electrolytes, too. That might be in the form of an electrolyte packet, or munching on pretzels courtside. The main electrolyte we lose in sweat is SALT - so look for salty snacks. Try easy-to-digest snacks like 100% fruit leather, cereal bars, or homemade trail mix. I'm partial to Grandma's Granola, which is a perfect snack between games.
Utilize the simple 1-2-3 recovery plan when you've finished playing. First, rehydrate with water, smoothies, 100% juices, and your favorite fluids. No, unfortunately beer and other alcoholic beverages don't count. If you grab a beer with friends, that's fine - just drink a big glass of water for every beer, glass of wine, or mixed drink you enjoy! Second, re-energize your muscles with high-carbohydrate foods. Think pasta, rice and veggie bowls, bagels, burritos, and beans! Try fruits, veggies, and yogurt. Third, be sure you include protein in your recovery meal - your choice. I love pasta with chicken, bowls with black beans, or simple scrambled eggs, toast, and fruit after playing. Try easy bowls like the Chickpea, Brown Rice, and Veggie Bowl.
Lastly, make meal planning and prep easy. Use the simple Eat Move Groove 2211 Plan for meals - start with 2 cups of produce + at least 2 ounces of protein (that's your 22), and add 1 serving of a whole grain or starch (about 1/2 cup of lean meat or 2 eggs), and 1 healthy fat source (half of an avocado, oil and vinegar dressing, or a handful of nuts) for your 11. It's that easy!
If you're like me, you absolutely LOVE playing pickleball. Keep fueling your body well every day - and you'll feel great! Implementing a sound nutrition plan for pickleball makes it easy to play harder, play longer, avoid injuries, and enjoy the game even more. For more tips on eating well in simple, positive, doable ways, check out Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness.