Healthy Eating Habits for Pickleball Players
A healthy, balanced diet is important for performance in every sport and for our general wellbeing. Rather than the simple blanket statement of “eat healthy” we can tailor our eating habits in a more specific manner to support the active lifestyle that us picklers live.
What to Eat
It’s all about balance. You can eat whatever you want! We’re not here to tell you what you can and can’t do. It’s recommended to always eat a balanced diet with an adequate amount of carbohydrates, fat and protein, so consistently eating this way will benefit your play, but there are some “day of” necessities to keep in mind for matches and workouts. The trick is that it might be more beneficial for you to eat certain foods to support your energy during this time. A large bowl of ice cream before a game, for example, will likely not end well for you, but there are plenty of other tasty, safe options to fuel up.
Before
It’s best to eat 30 minutes to an hour before a pickleball match or training session. In this case, carbs are the name of the game. Carbs provide our bodies with energy, and energy is exactly what you’ll need to make it through a game or workout. Yes, a donut is full of carbs, but in this case, it’s better to opt for something with less sugar, as the sugar high will wear off quickly and you’ll be left hungry and tired in the middle of the court. A few examples of carb-heavy pre-game meals or snacks are:
A rice cake (or two) topped with nut butter and a sliced banana
A bowl of oatmeal sprinkled with berries
A bagel with toppings of your choice
During
If you’re playing through a long stretch of games or participating in a lengthy training session, you might need to eat something in the middle of your activity. Here, you want your snack to be easily digestible and to provide you with a boost of energy to help you finish strong. The most important thing to consume during the activity, however, is water. Hydration is key, especially if you’re playing outdoors in the Florida sun all day! But, water might not be enough to satisfy your mid-game appetite, so you can opt for a quick, carb-filled snack again. This time, though, less is more.
A small serving of dry cereal
A granola bar
A piece of fruit
A handful of dried fruit
After
What you eat after the game is just as important as what you eat before and during! This meal or snack will help your muscles recover and provide your body with the nutrients and calories it needs after a long day of work. Before and during the game or workout, you want a quick burst of energy from the carbs, but after, your body will need a more filling, lasting source of food. Here is where you want to make sure you incorporate more fats and proteins. If you follow a vegetarian or vegan diet, there are plenty of substitutes for animal protein that you can use in these meals instead.
Grilled chicken with a baked potato cooked with olive oil or butter and a side of broccoli
Ground beef bowl with brown rice, tomatoes, peppers, and black beans
A turkey burger with toppings of your choice with a side of sweet potato fries and grilled summer squash
Salmon with white rice and a side of mixed vegetables
And after all your hard work, don’t forget to save room for that bowl of ice cream you wanted earlier!
