Energy Up, Paddle Up!
Foods That Keep You Fueled

If you’ve played in a tournament or two, you know how important it is to remain energetic throughout the event. Without enough fuel, your body and mind may feel sluggish on the court as the day progresses. A good strategy for endurance is to “pregame” with nutritious, high-energy foods, and steadily refuel your body through the day.

What is energy and how do I get it?

Our bodies use energy for everything we do, from breathing to executing an Erne. A calorie is the unit we use to measure that energy.

We generally get calories from three major sources called macronutrients:

• Carbohydrates, which provide 4 calories per gram.

• Proteins, which provide 4 calories per gram.

• Fat, which provides 9 calories per gram.

Carbohydrates are the easiest macronutrient for our bodies to metabolize into energy. If we don’t have enough carbs on board, the body adapts by using protein and fat. If we go without eating foods with calories, our bodies will break down our own muscle and body fat to get the energy needed to survive.

While protein and healthy fats are not the ideal source of energy during exercise, we absolutely need them in our diets for maintaining muscle mass and performing all body functions.

How much energy do I need?

Take one look at the variety of play at your local courts, and you immediately know there’s a wide range of energy being used. Ben’s athletic 30-shot rallies are going to burn quite a few more calories than Brandi’s third-shot-goes-into-the-net average.

Calorie metabolism depends on many factors, but in general, a 155-pound person can use anywhere from 400-700 calories or more during an hour of pickleball, depending on intensity. Also consider that people with more muscle mass will burn more calories, even while they’re resting.

Carbs: Load ‘em up!

Popular weight loss diets have given carbohydrates a bad reputation, but athletes need them to perform their best and stay sharp. Carbohydrates are the most efficient source of fuel for both the body and brain.

Sorry, that doesn’t mean you should regularly consume donuts and soda. Complex carbohydrates like whole grains, fruits, legumes, and starchy vegetables like sweet potatoes are the better choice because they’re packed with nutrients our bodies need during exercise. Also, the fiber in complex carbs slows digestion, offering a steady fuel supply rather than the burst (and potential crash) provided by simple carbs.

Human bodies can store some carbohydrates to use as energy when they need it. Pickleball athletes can use this to their advantage by loading up on carbs in the days and hours prior to a tournament. It’s not always possible to optimally carb load if your tournament starts in the early morning, but here’s a general guideline chart.

Keep the calories coming

As your body uses up your carbohydrate stores, you’ll need to refuel. Between tournament matches, consider regularly eating small portions of foods that are easily digested. Some examples include bananas, apples, watermelon, whole grain crackers, pasta, cereal, and mini bagels. Pair these carbohydrates with proteins that contain healthy fats like nuts or nut butter, seeds, hummus, Greek yogurt, or hard-boiled eggs.

If you wait too long between snacks and suddenly feel drained, it may be necessary to add some quick energy to the game plan in the form of simple carbs. Dried fruit, sports drinks with sugar, granola, energy bars, white crackers, bread, flour tortillas, rice, or pasta are some ideas. As always, stick with foods your body is familiar with to avoid stomach trouble.

Start and stay hydrated

Statistics show that many athletes walk into their event already dehydrated. This is a big mistake, since we can’t make energy without water. It’s required to bring fuel and oxygen to our cells, get rid of waste, and regulate body temperature.

Start off with drinking 16-24 ounces of water in the two hours before your games start. Then drink 6-12 ounces for every 10-20 minutes of heavy exercise. Plain water is generally best, but if you’re sweating for more than an hour, you’ll want to consider adding electrolytes.

A good indicator of adequate hydration is the frequency and color of your urine. If it’s very pale yellow or almost colorless, you’re probably drinking enough. And if you’re not using the restroom as regularly as you normally do, you probably need to drink more.

Make nutritious food part of your life

Having peak energy when it comes down to game day means fueling your body with nutrient-dense foods in the weeks and months prior to the tournament. Regularly eating a healthy, plant-based diet will help keep your body running smoothly and stocked with the vitamins, minerals, carbs, proteins, and healthy fats you need to keep you on your toes.

See you on the courts, pickleball friends!  •

Berry Energy-Packed Smoothie Bowl

This extra-thick smoothie can be eaten with a spoon like ice cream. Or if you’re on the go, blend with a little extra milk to make it a classic smoothie.

Ingredients:

1 very ripe frozen banana, cut into chunks

½ cup frozen berries of choice

¼ cup old-fashioned oats soaked in ¼ cup milk* overnight

2 tablespoons chia seeds

2 tablespoons nut butter of choice

1-2 tablespoons honey (optional)

½ cup lowfat milk or milk alternative*

Choice of ¼ cup each of nuts and fresh berries to mix in (optional)

Directions:

Blend all ingredients except nuts and fresh berries. Scrape the sides of blender with rubber spatula and add a little more milk if needed for desired consistency. Scrape into a bowl and top with nuts and berries.

* Some milk alternatives are not equivalent to cow’s milk when it comes to protein and vitamins. Be sure to compare labels to make the best choice.