Celebrating National Pickleball Month – Exploring Exercise and Nutrition
As we head out of the grays of winter, we spring forward into warmer weather and more time spent outside in the sun. People are starting to take more walks outside, play soccer, picnic, or play pickleball. Coincidentally, April is National Pickleball Month! People of all ages are playing this sport as its nationwide popularity continues to grow. If you have never heard of pickleball before, think of a mash-up of ping-pong, tennis, and badminton. You use a solid paddle (similar to one you would use in ping-pong, except larger), a plastic ball, and play on a court that is similar to a regular tennis court.
Many people use pickleball as an opportunity to connect with their families and friends, but also as a chance to get some exercise. As a low-impact sport, it is accessible to various age groups, so it is no wonder that it has become so popular over the last few years. It is important to incorporate physical activity on a recurring basis. Regular physical activity has been linked to several benefits such as improved mood, lowered stress and anxiety, and boosting serotonin levels.
According to the latest edition of the Physical Activity Guidelines for Americans, include at least 150 – 300 minutes a week of moderate-intensity, or 75 – 150 minutes a week of vigorous-intensity aerobic exercise. The guidelines also recommend incorporating muscle-strengthening activities of moderate or greater intensity on 2 or more days a week. It is easier to split up exercise into small pockets throughout the week, so this means you can do as little as 30 minutes of exercise, just 3 times a week!
Fueling your body with the best, most nutritious foods is just as important as getting regular physical activity. Consuming a balanced diet rich in protein, carbohydrates, and hydration before and after physical activity can optimize performance and support muscle recovery.
To help prepare your body for physical activity, consume a meal rich in complex carbohydrates with protein 3-4 hours before exercise or a snack 1-2 hours before. These macronutrients help sustain you through challenging workout sessions or a game of pickleball.
Here are a few ideas:
Whole grain toast with avocado
During exercise, stay hydrated and replenish with electrolytes! Drinking water is the preferred way to stay hydrated but adding in some fresh lemon or orange slices can introduce a more interesting flavor profile.
Replenish electrolytes and refuel with a post-workout snack or meal to help restore energy stores and facilitate muscle recovery. Try to eat within 60 minutes, post-workout, and include complex carbs, lean protein, and healthy fats for the ultimate meal.
Meal Ideas:
Tuna or turkey with lettuce, tomato, and avocado on whole-grain bread
Carrots, whole wheat pita, and hummus
Exercise and nutrition are two integral pillars of a healthy lifestyle. Eating nutrient-dense whole foods is a great way to help you build strength and boost your performance to win that pickleball championship!
Multimedia content and article by Dominika Mroz, Dietetic Intern. Reviewed by FLIK Dietitians.
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