Pickleball, Health and Performance Tips

by Dr. Tom Lankering

Post #1 

Fuel to Play: What to Eat Before You Step on the Court

You wouldn’t drive a car across the mountains on an empty tank. So why do so many pickleball players show up to the court without giving their body the fuel it actually needs?

What you eat before you play matters more than most people realize. It affects your energy, your reaction time, your coordination, and how your muscles hold up through those long rallies. Get it right, and you feel sharp from the first point. Get it wrong, and you’re running on fumes by the second set.

The Goal of Pre-Game Nutrition

Before activity, your body needs two things above all else: stable blood sugar and available energy. That means you want a combination of complex carbohydrates for sustained fuel and a moderate amount of protein to support muscle readiness. You do not want to eat a heavy, fatty meal that sits in your stomach and slows you down.

What to Eat — and When

Two to three hours before play, aim for a real meal built around:

• Whole grains like oatmeal, brown rice, or sweet potato for steady energy

• Lean protein such as eggs, chicken, turkey, or Greek yogurt

• Vegetables for micronutrients and hydration support

• Healthy fats in small amounts — avocado or a handful of nuts

If you only have 30 to 60 minutes before you play, keep it light. A banana with almond butter, a small smoothie with fruit and protein, or a piece of whole grain toast with eggs works well. Something easy to digest that gives your muscles quick-access fuel without overloading your gut.

What to Avoid

Skip the fried foods, heavy sauces, and large portions right before play. Sugary drinks and candy bars might give you a quick spike, but the crash that follows will hit you mid-match. Alcohol before play is a non-starter — it dehydrates you and slows your reaction time significantly.

The Simple Test

A good rule of thumb: you should feel light and energized walking onto the court, not full and sluggish. If you feel heavy, you ate too much or too close to game time.

Your body is extraordinary when you give it what it needs. Fuel it right, and the game gets easier, faster, and a lot more fun.