Managing Energy Levels During Pickleball Matches While Losing Weight

You want to reduce your calories but doing so can lower your energy. The result is often feeling tired. This tiredness can be difficult when you're exercising. Working out is an important part of a weight-loss program.

How do you stay energized when playing pickleball without getting more calories than you should?

Understanding (and Extending) Your Limits When Exercising for Weight Loss

It's easy to see fatigue as the "enemy." calories. However, it's better to view it as a signal from your body that you're reaching your limit. You don't ever want to ignore it. That could lead to you getting hurt, such as a sprain or strain.

You can also take steps to extend the time before you feel tired. These steps include:

Eat a Healthy Diet

Your healthcare provider can explain what a healthy diet looks like for you. In general, it includes whole foods. Think fruits, vegetables, whole grains, lean proteins and healthy fats. These foods give you energy that lasts longer. Sugary items give you a burst of energy that goes away quickly.

Time Your Meals to Your Pickleball Matches

Eating a light snack about two hours before a match may help with energy. It's also helpful to drink plenty of water. Eat a protein-rich meal within an hour after playing. This can help your body repair your muscles.

Stay Hydrated

Adult men need about 104 ounces of fluid daily. Adult women require around 72 ounces. You should drink water all day long. While you play, try to drink 10 extra ounces every 10 to 20 minutes. This helps replace the water lost due to sweating.

Increase Your Aerobic Capacity

The better your heart and lungs function, the less tired you'll feel. Run, swim and bike. Also, consider strength training.

Move with Less Effort on the Court

Observe how skilled players move around the court. They move fast but burn less energy. Match their moves and you can likely play longer.

Rest and Recover

Rest when you can during a pickleball outing. Give your body a few minutes of rest between games. Sit in a shady spot and sip some water. All of this can help keep your energy level up.

Get Advice About Weight Loss From Baptist Health

Talk with your bariatric and weight management provider before starting any workout.

If you don't have a Baptist Health bariatric and weight management care provider, you can find one by using our provider directory.