Meet the supersnack that can help you both on and off the court.
Pickleball has become America’s most beloved sport — just ask Katie, who’s probably on the court as we speak. The pickleball craze isn’t surprising — the game is relatively easy to learn, can be played almost anywhere, and is less arduous than other racquet sports. Plus, it’s fun and social, so it will enhance your mood and keep you smiling all day.
Even though pickleball is easy to break into, you’ve still got to be physically fit to keep up. Of course, this means keeping up with your cardio, but when it comes down to it, the most important place to focus on fitness is in the kitchen (and no, we don’t mean that seven-foot rectangle in front of the net).
If the idea of shaking up your diet makes you cringe, fear not. One easy change you can make is to add a snack that’s got your back — pistachios.
We spoke to Kelly Jones, MS, RD, CSSD, and board-certified sports dietician about tips for fueling up pre- or post-pickleball. She explains how adding these lovable little green nuts into your daily routine can be a great snack pre or post-game. Trust us, your teammates will thank you…especially if you’re willing to share.
Snack smartly
There are three important skills any pickleball pro should have: endurance, strength, and power. All three of these require sustaining energy throughout the game, which usually means loading up on carbs. But Jones advises that choosing a carb-only snack may be a missed opportunity: “Eating carbs alone is a missed opportunity to include fat, fiber, and protein. The fat, fiber, and protein in pistachios provide a trio of nutrients that may keep you fuller for longer,” she explains.
Pick complete proteins
Hitting the perfect serve requires power, which means maintaining muscle. “Protein contains a variety of different amino acids, which are like the building blocks of muscle,” explains Jones. “When we’re eating complete proteins, we are getting all of these essential amino acids, which the body can’t produce on its own.” While meat contains complete proteins, they’re harder to find in plant-based food. “Pistachios are a complete protein,” Jones says. “That means they provide all of the essential amino acids in adequate amounts.”
Replace your electrolytes
“Sodium is an important electrolyte to replenish after exercise because we lose dramatic amounts of it when we sweat,” Jones explains. “Before you reach for a pricey electrolyte rehydration supplement, which is basically just expensive salt, try choosing a snack that will provide you with protein and nutrients along with some sodium.” A snack like pistachios can help keep you satisfied until your next meal, which an electrolyte drink alone probably isn’t going to do.
Skip the sugar
If you’re an avid sports drink consumer, it might be time to reconsider. “Sports drinks are intended to help athletes rehydrate during high-intensity activity,” explains Jones, “but most of them contain a lot of sugar, along with dyes and additives. She suggests a simple trick when picking a snack from the grocery shelf: focus on ingredients. “I suggest looking at the label and choosing items with ingredients you recognize, so you could recreate it from a recipe at home.” What’s in a package of Roasted & Salted Wonderful Pistachios? Just two ingredients: pistachios and sea salt.
Keep your snacks simple
After a pickleball game, it can be tempting to hit the vending machine for a candy bar just because it’s easy. But these snacks are usually highly processed and contain ingredients that your body probably isn’t going to benefit from. That’s why, explains Jones, nuts serve as a simple refueling tool in your pantry: “You don’t need to refrigerate them, and you can keep them in your car, desk drawer, or even in your gym bag,” she says. “You can get single-serve packs, or portion them out into reusable baggies that you can reach for at any point in the day.” If you’re a vending machine loyalist, fear not: many vending machines now sell single-serve packs of pistachios in any flavor you’re craving.
Don’t get weighed down
If you’re playing in a long match or in a tournament, you might feel the need to refuel during your game. “Hunger can be a distraction when you’re playing,” says Jones. It can also be an issue if you’re the type to get “hangry,” especially when you’re trying to work with a team. Eating something dense like an energy bar might leave you feeling sluggish, which is why Jones recommends pistachios: “They won’t weigh you down, and if you choose the No Shells variety you can just pop a handful into your mouth and get back to the court.”
