The Hidden Opponent: Poor Nutrition

You may think your pickleball game comes down to skill and strategy in the court–but your nutrition can be the deciding factor in your performance. A well-fueled body can sustain energy levels, maintain focus, and enhance recovery, while poor nutrition can lead to low energy and stamina, slower reaction times, and costly errors.

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If you're struggling to close out tight matches or finding yourself fatigued late in the day, your diet could be the culprit. In fact, bad nutrition could be the main contributor to a loss, damaging your DUPR pickleball rating and holding you back from reaching your full potential on the court.

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Here’s a guide to help you implement a strategic approach to nutrition–before, during, and after play so you always compete at your best. 

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Pre-Match Nutrition: What to Eat Before a Pickleball Match?

Your pre-match meal plays a crucial role in preparing your body for the demands of competition. Eating the right balance of macronutrients will help ensure sustained energy levels and mental sharpness. Proper pre-match nutrition supports glycogen storage, muscle function, and hydration, all of which are critical for peak performance, which may lead to boosting your pickleball ratings.

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60-90 Minutes Before Play:

• Carbohydrates: 1g/kg of body weight (provides energy for high-intensity movements and sustains endurance by preserving muscle glycogen stores)
• Protein: 0.3 - 0.55g/kg of body weight (supports muscle function, reduces muscle breakdown, and promotes neurotransmitter balance for mental sharpness)
• Fat & Fiber: Keep minimal to prevent digestive discomfort, as they slow gastric emptying and may lead to bloating or sluggishness

‍Ideal snacks pre-match:

• A banana with Greek yogurt and honey
• Oatmeal with a scoop of protein powder and low-fat milk
• A turkey wrap with some grapes
• Low-fat cottage cheese with pretzels 

In-Match Nutrition: Sustaining Energy Levels

During matches, your body continues to burn glycogen, and dehydration can set in quickly, leading to fatigue, slowed reaction time, and decreased cognitive function. Proper in-match nutrition helps sustain your endurance, power, and focus, ensuring you stay sharp until the final point.

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What to Eat During A Pickleball Match?

Your goal for between-match nutrition is to maintain energy without causing digestive distress. Stick to easily digestible, familiar foods that won’t weigh you down but will keep you sharp and ready for your next pickleball tournament:

• Hydration: Aim for 4-8 ounces of water or an electrolyte drink every 15-20 minutes to maintain fluid balance and prevent dehydration.
• Carbohydrates for Energy: If matches extend beyond 60 minutes, consume 30-60g of carbohydrates per hour to prevent glycogen depletion.
• Electrolytes: Replenish sodium, potassium, and magnesium to reduce the risk of muscle cramps and maintain nerve function if sweating profusely.
• Quick Digesting Snacks: Stick to easily digestible, low-fiber foods to prevent gastrointestinal discomfort while providing quick energy.

‍Ideal Snacks Between Matches:

• Applesauce packets
• Rice cakes with honey
• Fresh watermelon or bananas
• Energy bars with simple ingredients
• A small peanut butter and jelly sandwich
• Electrolyte drinks to replenish lost fluids and minerals if sweating profusely

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Ignoring in-match nutrition can lead to low energy levels and mental fatigue—both of which can cost you critical points that will affect your pickleball ratings, and, ultimately, the match.

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Post-Match Recovery: Rebuilding for the Next Challenge

After each match, focus on replenishing energy stores and supporting muscle recovery. Proper recovery nutrition ensures that you maintain a high level of play throughout the tournament, rather than declining in later rounds.

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Post-Match Nutrition Guidelines (unless playing back-to-back games):

• Carbohydrates: 0.5-1.0g/kg of body weight (replenishes glycogen stores and restores energy levels)
• Protein: 0.2-0.3g/kg of body weight (repairs muscle tissue, reduces soreness, and prevents breakdown)
• Fluids: Rehydrate with 16-24 ounces of water or an electrolyte beverage per pound of body weight lost during play.
  
  • Weigh yourself before and after to estimate fluid loss

‍Ideal snacks post-match:

• A protein smoothie with banana and almond milk
• Chocolate milk and a handful of pretzels
• A turkey sandwich on whole-grain bread
• Low-fat cottage cheese and toast

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Optimizing Long-Term Nutrition for Pickleball

Beyond match-day nutrition, your daily intake can have a significant impact on performance, endurance, and recovery. ​Optimizing your long-term nutrition is crucial for enhancing pickleball performance, improving your pickleball ratings, supporting recovery, and maintaining overall health. Incorporating evidence-based dietary strategies can help you meet the physical demands of the sport and achieve your performance goals.

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‍Carbohydrate Recommendations for Training Levels:

• Low Activity (Recreational Play): 3-5g/kg/day
• Moderate Training (1h/day): 5-7g/kg/day
• High Training (2-3h/day): 6-10g/kg/day

Protein Intake for Muscle Maintenance and Recovery

• General Needs: 1.2-1.6g/kg/day

Hydration for Performance and Everyday Health

• Hydration is critical for maintaining endurance, cognitive function, and recovery. Even a slight level of dehydration can impair performance and increase the risk of muscle cramps.

‍Daily Fluid Recommendations

• Men: ~3.7L (15.5 cups) per day
• Women: ~2.7L (11.5 cups) per day

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Electrolytes, particularly sodium and potassium, should be replenished through sports drinks or salty snacks if you're sweating excessively.

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The Bottom Line: Nutrition Wins Matches

If you're serious about improving your DUPR rating and competing at the highest level, your nutrition needs to be a priority in tandem with your training. If you struggle in long matches or fade late in tournaments, optimizing your nutrition before, during, and after play can help you compete at your highest level.

A bad diet can be the reason you lose a match you should have won.  By consistently applying proper nutrition strategies, you can enhance your endurance, sharpen cognitive function, and accelerate recovery, giving you the best shot at success every time you step onto the court.

‍AIM7 app’s innovative technology allows you to:

• Track your workouts with precision
• Monitor your intensity levels to understand nutrition needs
• Customize fitness and recovery programs based on your fitness level
• Track your progress and celebrate your achievements

Take the first step to a healthier, stronger you. Download the AIM7 app today, it’s FREE, and start your journey to better health and fitness. 

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