Pickleball is a fun and fast-paced sport that requires quick movements, a lot of energy, and a lot of focus. What to eat in between pickleball games can have a big effect on how well you play and how quickly you recover, whether you’re just playing with friends or in a tournament. This guide will help you pick the best foods to keep you full, hydrated, and ready for your next game.
Why What You Eat Matters
Pickleball is an endurance sport in disguise. Your body burns through energy quickly when you do quick sprints, move sideways all the time, and take more than 10,000 steps in a single session.
Why Nutrition Is Important in Pickleball
You need to be able to make quick decisions, have bursts of energy, and keep going for a long time in pickleball. Good nutrition helps to:
Keep your energy up: Give yourself the fuel you need to play more than one game.
Improve your focus: Don’t let your brain get foggy or tired during games.
Support Recovery: Help your muscles heal and get ready for the next game.
What you eat between games is just as important as what you eat before and after the game, especially during long tournaments or multiple sessions.
What to Eat in Between Pickleball Games:
Now, let’s talk about the good stuff: what to eat.
Quick snacks that keep you moving between games
You need quick, easy-to-digest food that won’t make you feel like you swallowed a brick if you’re playing for hours, but not in a tournament.
Here’s what you need to keep in your bag for quick refueling:
Dried mango or pineapple is a sweet, chewy sugar boost that won’t melt in your bag. Pro tip: For more staying power, eat it with nuts.
Bananas and almond butter packets—bananas are full of potassium, which helps prevent cramps. Add some almond butter on top for more energy.
String Cheese and Whole-Grain Crackers: Because sometimes you want a snack that feels like a snack.
Trail mix (lots of nuts, not so much candy) is a good choice. Stay away from the ones that are full of chocolate and sugar. Instead, choose cashews, almonds, pumpkin seeds, and dried fruit. Plus, it won’t get crushed like a granola bar in your bag.
Chocolate milk is an old-fashioned way to get better—carbs, protein, and taste.
Check your hydration: Water is great, but if you’re sweating a lot, add electrolytes like coconut water, LMNT, Liquid IV, or even good old-fashioned pickle juice.
Days of the Tournament (when you need fuel)
The days of the tournament are hard. You get up at dawn, don’t know when your next match is, and probably won’t have time to find food. That means you need to make a plan.
This is how you need to plan your meals for tournaments, so you don’t get hungry and miss shots:
1. Dinner the Night Before the Tournament
This is NOT the time to eat a greasy burger and fries (unless you want to feel like a sloth the next day).
Choose:
Grilled salmon or chicken with brown rice and roasted vegetables is a great mix of carbs, protein, and healthy fats.
Sweet potato and black bean tacos are a great plant-based choice with carbs that burn slowly.
Pasta with a light sauce and lean protein— Stay away from heavy cream sauces if you want to feel good.
2. Tournament Morning: The Meal That Will Make or Break the Tournament
You need to eat something that will fill you up but not weigh you down about two to three hours before your first match.
Peanut butter and banana oatmeal will keep you full and steady without a sugar crash.
Scrambled eggs and whole-grain toast are a classic and safe choice.
Greek yogurt, granola, and honey are high in protein, easy to digest, and great for people who don’t like breakfast. Hydration Alert: Drink 16 to 20 ounces of water as soon as you get up.
Traveling to Pickleball Tournaments:
If you will be traveling to pickleball tournaments, take time to plan ahead for how you will meet your nutrition needs. Make sure to pack snacks you can enjoy in the car, have a plan for hydration while traveling, and consider food you can enjoy in the hotel room.
3. During Tournament Matches: Little Snacks, Big Effect
This is where things start to get hard. You need to eat food that digests quickly so you don’t feel sluggish when it’s time for the next round.
Avocado with salt and crackers—electrolytes and healthy fats.
Turkey and cheese roll-ups—quick protein without the bread bloat.
Apple slices with nut butter are sweet, crunchy, and filling.
Rice Cake with Peanut Butter and Honey: a light snack full of carbs that gives you energy.
Coconut water or an electrolyte drink replaces what sweat takes away.
Tips: Bring a small cooler bag with an ice pack so you don’t have to eat melted snacks or a turkey wrap that’s been sitting in the sun.
*Note: Talk with your doctor about staying hydrated during activity if you are on a low-sodium diet or are required to limit your fluid intake.
4. What to Eat after a Match to help you Recover Faster
After the dust settles, it’s time to heal. The goal is to get more protein and glycogen.
Grilled chicken with quinoa and veggies is a great combination of protein and complex carbs. Baked sweet potato with cottage cheese is surprisingly tasty and full of nutrients that help you recover.
Protein Smoothie: If you are too tired to chew, mix protein powder, banana, spinach, and almond milk. Cheese and crackers with a handful of nuts are salty, full of protein, and easy to make.
Foods to Avoid Between Games
Some foods can make you feel sluggish or make it harder to do your best. Don’t:
Greasy or fried foods take longer to digest and can make you feel heavy or sick.
Sugary snacks and drinks: They might give you a quick boost of energy, but they could also make you crash later.
Big Meals: Eating too much can make you feel bloated or slow you down in your next game.
Things to think about:
Timing: To keep your energy up, eat snacks right before or during short breaks between matches.
Please pay attention to your body: Listen to your body’s hunger signals and change what snacks you eat based on them.
Stay away from sugary, processed snacks because they can make you tired.
Conclusion:
What you eat and drink has a big effect on your energy, endurance, and overall health while you’re playing, just like in any other sport.Remember, what you eat is as important as the training you do. Opting for foods that fuel your body and repair muscle tissue is vital for any athlete, especially in a sport as active as pickleball. So next time you pack your gear for the court, don’t forget to include some of these energizing meals to help you stay at the top of your game.
FAQs:
Can Snacking Too Close To Playing Pickleball Negatively Affect My Performance?
Eating snacks right before you play pickleball might not be the best idea. It could cause stomach upset, which isn’t what you want when you’re about to be active. Try to have a small snack or meal about one to two hours before you start playing. This gives your body time to digest and turn that food into the energy you’ll need on the court.
How Can I Balance My Blood Sugar Levels During Long Pickleball Tournaments To Avoid Energy Crashes?
To keep your blood sugar stable throughout extended pickleball tournaments, it’s essential to focus on drinking enough water and timing your meals and snacks effectively. Eating small, balanced snacks at regular intervals can help prevent sudden drops in energy and keep you playing at your best.
Stay hydrated by drinking water before you start to feel thirsty, and keep a water bottle within easy reach during breaks in play. When planning your snacks, aim for a mix of carbohydrates, proteins, and healthy fats to give you sustained energy. For example, a banana with a spoonful of peanut butter provides quick energy from the fruit and lasting fuel from the fats and protein in the peanut butter.