Choosing nutrition that properly fuels your pickleball game

Is your body feeling exhausted and heavy midway through your afternoon pickleball session?

Do you find yourself losing focus towards the end of your rec games? 

Nutrition is often the missing link in peak pickleball performance. Whether you’re hitting the court for a casual game or a tournament, fueling your body properly makes all the difference. Start with protein—essential for muscle repair and recovery. Aim for 20-30 grams within an hour after playing to reduce soreness and rebuild muscle. Adequate protein intake helps muscle recovery by 50%.

“Consuming a source of high-quality protein within 30-60 minutes after playing pickleball can help kickstart the recovery process,” according to paddle manufacturer, SCS Pickleball. “Good post-game protein sources include lean meats, fish, eggs, dairy products, and plant-based options like tofu and legumes. Whey protein powder is also a convenient and easily digestible option for post-game recovery.”

When it comes to muscle health, look for supplements backed by real science. Mitopure from Timeline is powered by Urolithin A, a breakthrough postbiotic nutrient that recharges your cells — helping you maintain strength and energy as you age. Strength is essential at any age. Click here to grab your free Mitopure Gummies from Timeline, Official Longevity Partner of the PPA.

Carbs are your quick fuel source—consider a small, carb-rich snack before you hit the court. Think banana with peanut butter or a whole-grain energy bar. Consistent fueling ensures you’re not just playing hard, but playing smart.

“Your body needs carbohydrates before you start playing pickleball. Carbs fuel your muscles and give you energy. Even your brain needs carbohydrates when you’re playing pickleball to help you stay sharp,” according to paddle manufacturer, Paddletek. “Avoid fatty foods because they can weigh you down. Stick with light, carbohydrate-rich snacks. To make sure you don’t have an upset stomach while playing, aim to eat your pre-match meal or snack 3-4 hours before playing… If you only have 30 minutes before playing, skip the peanut butter or hummus and have a handful of crackers to get some carbs into your body.”

Don’t forget about hydration. Dehydration can drop your performance by up to 20%. Drink plenty of water before, during, and after your match to stay sharp and agile. Adding electrolytes can also help maintain energy levels during intense games.

“You should listen to your body and predominantly drink to thirst. This is the mechanism your body has evolved to tell you what it needs. Don’t wait until it is too late as it’s not always clear how long a match will last,” explained Greg Thew, a Precision Fuel & Hydration Customer Service Specialist. “With the limited opportunities that are presented to you in order to rehydrate, it’s important that you take advantage of those moments to replenish your fluid and electrolytes. Utilize the change of ends and breaks in play [during a pickleball match] where drinking may be possible to ensure adequate replacement.”

Don’t wait – start fueling yourself with the nutrients your body needs to be your best self on the court and watch your pickleball game level up.

Click here to grab your free Mitopure Gummies from Timeline, Official Longevity Partner of the PPA.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. References: 500mg Mitopure® has been shown to (1) induce gene expression related to mitochondria function and metabolism and (2) increase the strength of the hamstring leg muscle in measures of knee extension and flexion after 4 months in overweight 40-65 year olds. (3) 1000mg Mitopure has been shown to induce a significant improvement in hand and leg muscle endurance after 2 months in adults aged 65 and older. Data from two randomized double-blind placebo-controlled human clinical trials.