Expert nutrition tips to help fuel your pickleball play

Sponsored by The Quaker Oats Company

Do you have pickleball fever? This popular sport has been making waves across the country. Not only is it great exercise, but pickleball is also a great way to meet new friends or spend time with old ones.

Like any other sport, nutrition plays a role in supporting your pickleball play. Sports dietitian Amy Goodson, MS, RD, CSSD, LD, has developed the following pro tips and recipes to help your pickleball game!

1. Eat small, frequent meals and snacks

Consistent fueling is important, especially to support physical activity. Goodson recommends eating smaller, more frequent meals and snacks throughout the day when pickleball is in your plans. Doing so can help keep your blood sugar and your energy levels stable.

2. Enjoy balanced meals and snacks

When choosing your meals and snacks, focus on eating balanced, nutrient-rich meals with a good mix of carbohydrates, protein and healthy fats. Lay the foundation with whole grains like oats, protein sources like lean meat and low or nonfat dairy and colorful produce.

3. Let intensity guide your food choices

The amount of nutrition and hydration needed for pickleball depends on how intensely you play. For more intense sessions or a full-day tournament, Goodson suggests increasing your intake of complex carbohydrates — like oats and fruit — beforehand to help provide energy.

Oat snack recipes for pickleball fans

If you’re looking for a nutritious, delicious and versatile ingredient, look no further than 100% whole grain oats. They’re a useful pantry staple for meals and snacks that pickleball players of any skill level can enjoy. Best of all, oats are quick to prepare, making them a convenient option any time of day and ideal for on-the-go snacks before or after your pickleball matches.

“No matter your pickleball prowess, whole grain oats deliver nutrition benefits and complex carbohydrates to help fuel you on and off the court,” said Goodson.

When choosing a complex carbohydrate, Goodson recommends Quaker Oats, which provide a good source of fiber (including heart-healthy* soluble fiber), vitamin B-1 (thiamin), phosphorous and magnesium.

*3 grams of soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may help reduce the risk of heart disease. One serving of Quaker Old-Fashioned Oats provides about 2 grams of soluble fiber.

Pickleball pre-game snacks

Before you grab your paddle, eat nutritious snacks with protein that can help you play with confidence and energy.

• Oat Energy Bites: Combine rolled oats, peanut butter, honey and protein powder. Form the mixture into small balls for a quick, pick-me-up snack.
• Overnight Oats with Banana and Almond Butter: Mix oats with milk, sliced banana and a spoonful of almond butter. Let the mixture sit overnight for a quick and nutritious pre-game snack.
• Oatmeal with Berries and Honey: Cook oats with one cup of milk and top with fresh berries and a drizzle of honey for a good balance of complex carbohydrates.

Pickleball post-game snacks

When you’re done on the court, nourish your body with meals and snacks that contain both carbs and protein to help you recover after a rousing game.

• Oat and Yogurt Parfait: Layer cooked oats with Greek yogurt, a handful of nuts and a drizzle of maple syrup or honey.
• Protein Oatmeal: Prepare oats with milk, then stir in a scoop of protein powder and top with fruit. Try a ready-made version with Quaker Oats Instant Oatmeal Protein.
• Oat Smoothie: Blend oats with Greek yogurt, milk, a banana and frozen berries for a nutritious smoothie.

Visit QuakerOats.com to check out the recipe products, and use the product locator tool to find the wide variety of offerings in a store near you.