Pickleball Nutrition: What to Eat Before and After Play

Pickleball games to 11 are short, often 10 to 20 minutes, with a lot of quick steps, dinks at the kitchen line and short bursts. Most players do open play, rotating in and out of doubles games for two or three hours, with waits on the paddle rack between. Outdoor courts in summer add sun and heat. Per hour it is lighter than singles tennis, but long sessions add up.

Calories burned

395

kcal / h, 75 kg

How many calories does pickleball burn?

Before the game

For a typical session, eat as you normally would, with a meal containing carbs and some protein 2 to 4 hours before. The 1 to 4 g of carbohydrate per kg guidance is a range: social doubles sits at the low end, while a competitive tournament day sits higher. A small snack before you head out helps if your last meal was a while ago.

3 to 4 hours before: a real meal

Oatmeal with milk, blueberries and walnuts
Chicken salad sandwich with a pear
Scrambled eggs with toast and a side of fruit
Quinoa bowl with black beans, corn and avocado

30 to 60 minutes before: a small snack

A banana or an apple
A small handful of almonds and raisins
Yogurt with honey

Oatmeal (cooked)Milk (2%)Blueberries Walnuts Chicken breast Pear Egg Whole wheat bread Quinoa Black beans Sweet corn Banana Apple Almonds

During

Open play has natural breaks while you wait for a court. Use them to drink. For an hour or so, water is enough. For a three hour session or a tournament with several matches, carbs help: a piece of fruit, a granola bar or a sports drink every hour, aiming for around 30 to 60 g of carbohydrate per hour on long days.

After

After a long session, have 20 to 40 g of protein with carbs at your next meal or snack. That suits the many players who head to lunch together after morning play.

Turkey and avocado wrap
Greek yogurt with granola and strawberries
Salmon salad with potatoes
Chocolate milk and an apple

Turkey breast Avocado Flour tortilla Greek yogurt (plain, nonfat)Granola Strawberries Salmon Potato Chocolate milk Apple

Hydration

Outdoor courts are often in full sun with little shade, and morning open play often runs into the hottest part of the day. Drink while you wait for a court, not only when thirsty, and try to keep weight loss under about 2% of body weight. If you sweat heavily or play several hours, add a sports drink or salty snack. Afterwards, replace about 1.25 to 1.5 L for every kg lost. Sweat rate calculator.

Tips

Keep your bottle by the paddle rack and drink every time you wait for a court.
Wear a hat and sunscreen. Outdoor courts rarely have shade.
Pack a snack for tournaments. Matches can stack up with little warning.
Fruit with lots of water, like watermelon or grapes, is easy between games.

Questions

What should I eat before playing pickleball?

A normal meal with carbs and some protein 2 to 4 hours before, like oatmeal with fruit or a sandwich. If it has been a while, add a banana or yogurt before you play.

Do I need sports drinks for pickleball?

For an hour of social play, water is usually fine. For long sessions in the heat or tournaments, a sports drink can help replace carbs and sodium.

How many calories does pickleball burn?

Pickleball is not in the Compendium of Physical Activities yet, so numbers are estimates. Doubles is often compared to doubles tennis, about 4.5 METs, with competitive play higher.

What should I eat after pickleball?

Something with protein and carbs, like a turkey wrap or yogurt with granola. About 20 to 40 g of protein is a good target.

Sources

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.

Pickleball nutrition