Pickleball Nutrition: Fueling for Optimal Performance

Pickleball Nutrition: Fueling for Optimal Performance

Ever felt like you’re running out of gas halfway through a pickleball game? Your energy tanks, you start to miss shots, and your focus isn’t as sharp? It’s frustrating, but it might not be your skills—well, maybe not—but it could be your nutrition! The right fuel makes all the difference, keeping our energy up, our mind sharp, and our body moving efficiently. Follow me, and I’ll guide you on how you can fuel up to play your best from start to finish!

Morning Fuel for Quick Energy

If we’re hitting the courts in the morning, quick and easy options are key. We need something light but packed with energy, so we don’t feel sluggish. I know mornings can be hectic, so I always aim for something quick that gives me the fuel I need without slowing me down.

What I Eat:

• Peanut Butter & Banana on Ezekiel Bread: The combo of fast-digesting carbs from the banana and the protein from peanut butter on Ezekiel bread (which is sprouted and has more nutrients than regular bread) keeps me fueled and light.
  Macros: 310 calories | 10g protein | 41g carbs | 11g fat

• Greek Yogurt with Berries and Honey: This gives us a nice balance of protein and antioxidants, and it’s super quick to throw together.
  Macros: 280 calories | 15g protein | 45g carbs | 3g fat

• PB&J on Ezekiel Bread: A nostalgic classic, but way more nutritious with Ezekiel bread for a boost of healthy grains.
  Macros: 350 calories | 13g protein | 43g carbs | 15g fat

For a little extra, I toss my favorite ingredients into my Ninja blender for a protein-packed smoothie. Legion Whey Plus is my go-to (you can use code Prehab for 20% off!). It blends perfectly with almond milk and berries for a quick energy boost.

Make-Ahead Options:

• Overnight Oats: I prep these the night before with oats, almond milk, chia seeds, and honey. The oats give us long-lasting energy without being too heavy.
  Macros: 300 calories | 10g protein | 50g carbs | 8g fat

• Hard-Boiled Eggs with Fruit: A simple and balanced snack to grab and go, especially when paired with a cup of berries or an apple.
  Macros: 200 calories | 13g protein | 20g carbs | 9g fat

Afternoon and Evening Fuel for Sustained Performance

When playing later in the day, we need a bit more sustenance to keep us going. This is where a well-rounded meal comes into play—something that balances carbs, protein, and fats so we have long-lasting energy.

My Go-To Meal:

• Power-Packed Chicken & Quinoa Bowl: Grilled chicken, quinoa, avocado, and roasted veggies. Quinoa’s slow-digesting carbs and the protein from chicken keep us going strong throughout the game.
  Macros: 480 calories | 38g protein | 55g carbs | 14g fat

Other Ideas:

• Turkey & Cheese Wrap with Veggies: A solid mix of lean protein, carbs, and healthy fats.
  Macros: 350 calories | 24g protein | 36g carbs | 13g fat

• Salmon with Brown Rice and Steamed Veggies: A great evening meal full of omega-3s and sustained energy from the rice.
  Macros: 530 calories | 40g protein | 55g carbs | 18g fat

Tip: Sometimes I'll bring a small cooler or lunch box to the court with snacks like fruit or a PB&J to keep me fueled during longer days. It’s an easy way to stay energized without crashing.

Post-Game Fuel for Quick Recovery

After an intense game, recovery is key. Our muscles are craving protein for repair, and replenishing with the right post-game fuel ensures we’re ready for the next round. Protein combined with some carbs will help us recover faster and minimize soreness.

What I Love to Eat:

• Grilled Chicken with Sweet Potatoes: Protein from the chicken helps repair muscles, and sweet potatoes are great for replenishing glycogen stores.
  Macros: 450 calories | 35g protein | 45g carbs | 12g fat

• Fairlife Chocolate Milk (11.5 oz): It’s higher in protein than regular chocolate milk and tastes incredible—one of my favorite recovery drinks after playing!
  Macros: 150 calories | 14g protein | 13g carbs | 4.5g fat

• Protein Shake with Banana: I use Legion Whey Plus in my shakes for a recovery boost (and don’t forget, use Prehab for 20% off!).
  Macros: 260 calories | 28g protein | 34g carbs | 3g fat

Quick Snacks:

• Greek Yogurt with Almonds: Protein and healthy fats to repair muscles.
  Macros: 280 calories | 20g protein | 18g carbs | 12g fat

• Cottage Cheese with Pineapple: A refreshing mix of protein and carbs.
  Macros: 200 calories | 16g protein | 28g carbs | 2g fat

Let’s make sure we’re prioritizing our post-match fuel. Recovering well means we’ll bounce back quicker and be ready for the next day!

Why Nutrition Fuels Both Body and Mind

Proper nutrition isn’t just about powering our muscles—it’s about keeping our mind sharp too. When we fuel right, we stay focused, make better shot decisions, and maintain energy from the first serve to the final point. A balanced intake of carbs, fats, and proteins ensures we can perform our best, both physically and mentally.

If you’re interested in diving deeper into personalized nutrition guidance, I offer coaching to help you perform at your peak. Send me an email at garrett@athletesprehab.com with the subject line “I’m interested in nutrition coaching” and let’s get started!