Before and After: Drive Your Game with Food

Picklers of all levels have one major thing in common lately: their competition is getting tough. From 3.0’s to pros, the medals are going to athletes who focus on fitness off the court in addition to practice and drilling. And as with all sports, attention to what you eat on competition day can add the extra spin you need to win.

Here are some evidence-based nutrition ideas to try before and after a long day of tournament play.

Before: Fueling for Gold

Food gives us the energy needed to pickle. But because we aren’t designed to digest under stress, most people have tummy trouble if they eat too much just before a big match. But how much is too much, and what if the tournament starts early in the morning? The following timing guide may help you plan your calories, depending on how early you start your day.

Water for the Win

Many athletes are dehydrated even before stepping on the court. That’s not good, since deprivation means our bodies can’t optimally get oxygen to brain cells, cushion joints, regulate temperature, avoid cramping, and make the neurotransmitters needed to insta-decide on a lob, drop, or drive.

In the hours before you hit the court, try drinking 5-10mL/kg of your body weight. For example, a player weighing 70kg should drink 350-700mL (12-24 oz.) of water 2-4 hours before start time. Choose sports drinks with electrolytes any time you will be heavily sweating for more than an hour.

Electrolytes Up

Get ahead of the game by choosing electrolyte-rich foods in your pre-tournament meals and between-game snacks. Good sources include:

• Potassium – Bananas, cantaloupe, dark leafy greens, kefir, kiwifruit, oranges, pomegranates, prune and tomato juices, sweet and white potatoes, yogurt

• Magnesium – Almonds, black and edamame beans, cashews, chia and pumpkin seeds, peanuts and peanut butter, potatoes with skin, shredded wheat, soy beverage

• Calcium – Dairy products, dark leafy greens, fortified orange juice, sardines, tofu

• Sodium and Chloride – Salty foods that offer extra nutrients, like canned fish, cheese, salted nuts, vegetable juice, and whole-grain crackers.

Carbs and Protein, Please

It’s ideal to have carbohydrates and protein freshly onboard before matches begin. Carbs provide the energy needed for endurance, and protein helps repair muscle damage while you play.

Protein: Evidence shows that we may need as much as 1.6-1.8 grams of protein per kg of body weight on long tournament days. In the meal before your matches, aim for 20-30 grams of protein. Examples include:

• 1 cup of cottage cheese

• 3 tablespoons peanut butter on whole wheat with 8 oz. of milk

• 3 oz. tuna or turkey sandwich

Carbohydrates: Our bodies and brains prefer using carbohydrates for energy. A limited amount of carbohydrates can be stored in the muscles and liver, which you can achieve by carb loading in the days prior to the big day. Topping off before start time can help keep your paddle up and head in the game.

Aim for 1-4 grams/kg of body weight in the meal and snacks before tournament play. For example, a 70kg person would shoot for 70-280 grams of carbs in the hours before competition. Examples include:

• Whole grains like oatmeal, toast, or shredded wheat

• Fruit like bananas and berries

• Starchy plant foods like potatoes, beans, and lentils

• Carbohydrates from sports drinks

After: Replenish and Repair

After winning that gold medal match, it’s tempting to reward yourself with favorite foods and beverages. While celebration is definitely in order, include foods that’ll help the body recover so you can beat your buddies in rec play next week.

Foods That Aid Recovery

Certain foods and macronutrients are recommended for optimal recovery. Consuming these post-game foods and drinks may make a difference in how you bounce back after your tournament.

• Rehydrate – Water and sports drinks can replenish fluids and electrolytes lost during the day. If your urine is darker than pale yellow, you likely need more liquid.

• High-Quality Protein – Protein may be the most immediate macronutrient needed for recovery. Try to eat 20-30 grams of high-quality protein within two hours of exercise to help your muscles recover. Good sources include beef, chicken, dairy, eggs, and fish.

• Carbohydrate Reload – Your carbohydrate stores will be depleted after endurance exercise. Replenish with complex carbohydrates like whole grains, fruit, and starchy vegetables.

• Red Juices – Beet, tart cherry, pomegranate, and watermelon juices each have unique properties that can help with recovery and may reduce delayed-onset muscle soreness (DOMS).

• Omega-3s – Omega-3 fatty acids may also help with DOMS. Walnuts, chia seeds, flax seeds, and fish may be good choices because of the protein and omega‑3s they provide.

Eating the right foods before and after tournaments is a recipe for success. With careful planning, picklers can keep energy levels up during play and speed recovery for future wins. See you on the courts, pickleball friends! •

Pre-Pickle Frittata for One

Ingredients:

1 tablespoon avocado, canola, or chia seed oil

1 pre-cooked medium potato with skin, thinly sliced

1 cup raw spinach

1 oz. shredded cheddar cheese

2-3 eggs, lightly whisked

¼ cup milk

Salt and pepper to taste

Directions:

Heat oil in a small cast-iron skillet. Sauté pre-cooked potatoes on medium-high until lightly browned. Add spinach and stir until slightly wilted. Spread potatoes and spinach evenly in the pan. Reduce heat to low.

Stir shredded cheese, whisked egg, and milk together in a small bowl. Pour egg mixture over potatoes and spinach. Give the pan a little shake to help egg mixture seep under the veggies.

Cover and gently cook on low until egg is cooked through and lightly browned on the bottom. Salt and pepper to taste.