Key Takeaways:
- Energy crashes later in tournaments are often caused by poor fueling and hydration between matches.
- Prioritize easy-to-digest carbohydrates to maintain energy and delay fatigue throughout the day.
- Add a small amount of protein when recovery time allows to support muscle recovery and readiness.
- Stay ahead of hydration with fluids and electrolytes to maintain movement quality, decision-making, and reaction speed.
Many pickleball players focus on what they eat before a tournament but pay less attention to fueling between matches. Yet energy dips, slower reactions, and mental fatigue often show up later in the day when nutrition and hydration start to fall behind.
Pickleball tournaments can involve several matches spread across multiple hours. During this time, carbohydrate stores gradually decline, especially when rallies are intense and recovery periods are short. Research consistently shows that maintaining carbohydrate availability helps support performance during repeated bouts of exercise, while inadequate fueling can contribute to earlier fatigue and reduced physical and cognitive performance (1,2).
The goal between matches is not to eat a large meal. Instead, think of fueling as a series of small opportunities to maintain energy, support recovery, and prepare for the next match.
Quick Between-Match Fueling Guide
If you have 15-30 minutes before your next match:
Choose easily digested carbohydrates.
Examples:
- Banana
- Applesauce pouch
- Pretzels
- Sports drink
- Dried fruit
- Energy chews
If you have 30-90 minutes before your next match:
Add a small amount of protein.
Examples:
- Greek yogurt and fruit
- Half a turkey sandwich
- Protein shake and banana
- Cottage cheese and berries
If you have more than 90 minutes:
A balanced meal may be appropriate.
Examples:
- Rice bowl with lean protein
- Sandwich with fruit
- Chicken wrap
Tournament Bag Essentials
Keep a few reliable options in your bag so you're not dependent on concession stands or convenience stores.
- Bananas
- Applesauce pouches
- Pretzels
- Fig bars
- Electrolyte packets
- Sports drink
- Protein shake
- Dried fruit
Don't Forget Hydration
Food is only part of the equation. Mild dehydration can impair physical performance, decision-making, and reaction time. Sip fluids throughout the day rather than waiting until you feel thirsty, and consider electrolytes during long tournament days, hot conditions, or when multiple matches are scheduled close together.
Bottom Line
The best fueling strategy between matches is usually simple: eat small amounts frequently, prioritize carbohydrates, add protein when recovery time allows, and stay ahead of hydration. Consistent fueling can help you maintain energy, movement quality, and focus from your first match to your last.
References
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.
- 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.
