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5 Tips For Creating a Pickleball Diet That Will Boost Your Performance

woman holding vegetables for a good pickleball diet

Are you looking for ways to improve your pickleball performance? If so, you may need to focus on your diet. Just like any other sport, pickleball requires good nutrition to play your best. In this blog post, we will discuss 5 tips for creating a pickleball diet that will boost your performance! 


Table of Contents

1. Pickleball players need enough protein

Protein is essential for muscle growth and repair, so you need to make sure you’re getting enough of it if you want to perform your best on the pickleball court. A good rule of thumb is to consume 0.5-0.7 grams of protein per pound of body weight or use a protein calculator.

2. Eat plenty of fruits and vegetables in your pickleball diet

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for good health. They can also help to improve your stamina and recovery time after pickleball matches. aim to consume at least 3-5 servings of fruits and vegetables per day. 

3. Get adequate carbohydrates to give you a performance boost

Carbohydrates are the body’s main source of energy, so it’s important to make sure you’re getting enough of them in your diet. Complex carbohydrates such as whole grains and starchy vegetables are the best choices for pickleball players, as they will provide sustained energy throughout matches. Aim to consume at least 3-5 servings of carbohydrates per day. 

4. Stay hydrated on the pickleball court

It’s important to stay hydrated during pickleball matches, as dehydration can lead to fatigue and decreased performance. Try to drink 8-10 cups of water per day, and make sure to bring a water bottle with you to the pickleball court. 

5. Avoid processed foods and sugary drinks

Processed foods and sugary drinks are high in calories but low in nutrients, so they should be avoided if you’re looking to improve your pickleball performance. Instead, focus on eating whole foods that are nutrient-rich and will give you the energy you need to play your best. 

Finally, it’s never a bad idea to consult with a registered dietitian or nutritionist to create a pickleball diet plan that is tailored specifically for you and your needs. 

Following these tips can help you create a pickleball diet that will boost your performance and help you stay healthy. So what are you waiting for? Start making changes to your diet today! 


Q: Should I drink electrolytes when playing pickleball? 

A: It is important to stay hydrated during pickleball matches, especially in hot weather. You can maintain your hydration by drinking water and/or sports drinks that contain electrolytes. 

Q: How many servings of fruits and vegetables should I eat per day for performance? 

A: The American Heart Association recommends consuming at least 4-5 servings of fruits and vegetables per day. However, pickleball players may need more than this due to the high level of activity. aim for 3-5 servings per day. 

Q: Is there something I should take to prevent joint damage / help joint pain playing pickleball? 

A: Glucosamine and chondroitin are two supplements that have been shown to help with joint pain. You can find these supplements in most health food stores. 

Q: What are some healthy snacks I can eat during pickleball matches? 

A: Some good pickleball snacks include fresh fruit, nuts, seeds, and whole-grain crackers. 

Q: What should I eat before a pickleball match? 

A: It is important to eat a light meal that is easy to digest before pickleball matches. Some good choices include toast with peanut butter, a banana, or a small bowl of oatmeal. Avoid eating heavy meals or foods that are high in fat and fiber, as they can cause stomach discomfort during play. 


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