Nutrition Tips for Pickleball Performance and Recovery

If you’re a pickleball enthusiast, nothing feels better than having a good match. Win or lose, if you’ve played to your potential, it’s a successful outing.

In addition to having pickleball skills and supportive shoes, it helps to fuel your body correctly before a match. What you eat after an outing matters, too.

This article provides nutrition tips for enhancing pickleball performance and recovery.

How To Power Up for Pickleball

What you eat can significantly impact your energy level during a pickleball match. For optimal performance, your pre-match meal should include:

• Carbohydrates for energy. Getting your carbs from whole grains and fruits is ideal. Sugary drinks, processed grains (like in white bread and pastries) and snacks (chips, cookies, etc.) have carbs but aren’t healthy choices.
• Lean protein to support your muscles. Skinless chicken breasts, beans, Greek yogurt and eggs are good sources of lean protein.
• Water. Proper hydration is essential for optimizing sports performance.

Avoid heavy, fatty foods, which can take longer to digest. Spicy foods can also be problematic for some people, as they can cause heartburn, acid reflux and other digestive issues.

If you want dessert with your meal or a snack just before your match, fruit is an excellent option. Bananas and berries, for example, provide quick-release sugars for energy and essential vitamins.

Everyone’s nutritional needs and metabolism are different, so it’s helpful to experiment with different meals to see what works best for you.

The timing of meals is also crucial. Many pickleball players find eating two to four hours before a match is best. That way, your body has time to digest the food and absorb its nutrients. The food also has likely moved out of your stomach, so you won’t feel full.

If your meal is less than two hours before a match, consider reducing how much you eat.

Staying Energized During a Pickleball Match

You can fend off fatigue during a pickleball match by eating small amounts of easily digestible snacks, like fruit, pretzels with peanut butter, yogurt with honey or energy bars. The goal is to stay energized without feeling weighed down.

When you pause for a snack, you should also tend to your hydration by drinking some water. Sports drinks are another hydration option, provided they don’t contain too much sugar or other unhealthy ingredients.

Fueling Post-Pickleball Recovery

After a vigorous workout, you and your pickleball crew might be inclined to reward yourselves with a trip to your favorite pizza place or burger joint. There’s nothing wrong with doing that occasionally, but what your body really needs after intense exercise is a healthy meal similar to the one you had before your match.

High-quality protein helps your body repair muscles, and carbs from healthy sources replenish your energy stores. And hydrating with water or an electrolyte drink is crucial after exercising.

Talk With Your Baptist Health Provider About Pickleball and Nutrition

It’s important to talk with your healthcare provider before starting an exercise program or taking up a sport like pickleball. When you do, you can ask them if they have any nutritional advice or recommendations for you based on their knowledge of your health.

If you don’t have a Baptist Health provider, you can use our online directory to find one.

Next Steps and Helpful Resources

Learn More About Diet and Nutrition at Baptist Health
Pickleball Pros and Cons for Your Health
Benefits of Pickleball for Cardiovascular Health
Is Red Wine Good for the Heart?
Is Protein Powder Good for You?