Whether you're grinding through a tournament weekend or playing multiple rec matches in a row, stamina matters.
Although training and conditioning are key to improving your endurance, what you eat plays just as crucial a role, especially your intake of carbohydrates.
Why carbohydrates matter for pickleball players
Carbohydrates are the body's primary energy source, especially during moderate to high-intensity activity like pickleball. Your body converts carbohydrates into glucose, which is stored in your muscles and liver as glycogen. During extended rallies or long match play, your muscles rely on these glycogen stores for fuel.
Without enough carbs, your body has to rely more on fat for energy, which takes longer to convert, slowing down your reaction time and endurance. This is why players often "hit the wall" when glycogen levels get low.
Best carbohydrate sources for sustained energy
Not all carbs are created equal. Some offer quick bursts of energy, while others provide a steady release over time. For pickleball endurance, the goal is to balance both.
Complex carbohydrates for sustained energy:
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Oats
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Brown rice
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Sweet potatoes
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Quinoa
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Whole grain bread or pasta
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Legumes, like lentils or black beans
Simple carbohydrates for quick energy boosts:
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Bananas
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Applesauce
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Sports drinks
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Energy chews or gels
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Dried fruits like raisins or dates
What to eat before a long pickleball session
Timing matters just as much as what you eat. Here’s how to structure your carb intake before hitting the court:
2–4 hours before play: Eat a full meal with complex carbs, moderate protein, and a small amount of fat. Example:
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Grilled chicken with brown rice and roasted vegetables
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Whole wheat sandwich with turkey and fruit on the side
30–60 minutes before play: Top off your energy with a small, easily digestible snack that includes simple carbs:
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A banana
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A granola bar
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A slice of toast with jam
Avoid high-fat or high-fiber foods too close to game time, as they can slow digestion and cause discomfort during play.
How to refuel during tournaments or long matches
For players competing in multiple matches throughout the day, it’s important to replenish your glycogen stores between games.
Between matches:
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Eat a carb-rich snack (like a banana or a handful of pretzels)
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Sip on a sports drink to replenish carbs and electrolytes
If you're playing for hours:
Include more substantial carbs during breaks, such as a peanut butter sandwich, energy bar, or rice cakes with honey.
Post-match recovery: Replenishing glycogen stores
After long or intense play, your body needs to refill the glycogen it burned through. This is essential not just for recovery, but also to prepare for your next session.
Within 30–60 minutes after play: Eat a meal or snack with a 3:1 ratio of carbs to protein. Ideas include:
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A smoothie with banana, Greek yogurt, and oats
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Chocolate milk and a granola bar
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Turkey and cheese wrap with a side of fruit
This combination speeds muscle recovery and helps restore energy levels.
