GLP-1 and Pickleball: Miracle, Mess, or Mixed Bag?
What these meds could do for (or to) your pickleball performance
From Wegovy to Ozempic, GLP-1 drugs are the hottest thing since the two-handed backhand. And if you've dropped 15, 30, even 50 pounds while still hitting open play three times a week? Good for you. But before we all start paddle-tapping with our leaner arms, it’s worth taking a breath and asking: what does this actually mean for your pickleball game?
The Upside of Losing Weight
Let’s start with the obvious: less weight = less stress on your joints. Knees, hips, ankles—all the hot zones for pickleball wear and tear—breathe a sigh of relief when you're no longer carrying around a small child worth of extra you. Players often report feeling lighter, quicker, more agile. Less puffing between points. More energy in the third game. And yes, if you’re playing doubles, your partner is probably thrilled you're not gasping through every dink rally.
But Here Comes the “But”
GLP-1s don’t just target appetite—they can also take a swipe at your muscle mass. That lean tissue you need for explosive movement, paddle control, and injury prevention? It's often lost right alongside the belly fat, especially if you’re not strength training and eating enough protein. One study showed up to 40% of weight lost on GLP-1s can come from muscle. That’s a problem. Muscle is your body's armor—and on the pickleball court, it’s also your gas pedal, brakes, and steering wheel.
Dehydration Is Real
GLP-1s can mess with how your stomach empties and how much you feel like eating or drinking. But skipping meals or fluids before a hot afternoon match is a recipe for disaster. Dehydration hits faster than a body shot in rec play—and it's sneaky. Cramping, sluggish feet, foggy decision-making, even dizziness mid-game. GLP-1s don’t cause dehydration directly, but they can dull your natural thirst cues. Translation: you forget to drink. And that's dangerous in Summer.
How to Play It Smart
Prioritize Protein. Muscle maintenance starts in the kitchen. Aim for 25–30 grams of protein at each meal—more if you’re training hard. If you’ve read our article on protein, you know we suggest following the research that says 1 gram per pound of ideal or goal bodyweight.
Strength Train Weekly. Two days a week. Non-negotiable. Focus on legs, glutes, core, and shoulders. You want to look good in your pickleball gear? Cool. You also want to stay upright during a poach. Focus on compound or multi-joint movements like squats, deadlifts, bench press and pullups or rows.
Hydrate Like You Mean It. Don’t just sip. Set hydration goals, especially pre- and post-play. Add electrolytes if you're sweating like a beast (and let’s be honest, you probably are).
Communicate With Your Doc. GLP-1s are powerful tools, not magic pills. Your provider should be tracking not just the scale, but your strength, mobility, energy, and game-day performance.
Final Thought
GLP-1 drugs aren’t cheating. They’re not shortcuts. They’re tools—like a knee brace, a protein shake, or that weird compression sleeve your partner swears by. Used wisely, they can help you feel better, move better, play better. But they come with trade-offs. So stay smart. Stay strong. And hydrate and eat like your dink game depends on it—because it just might.
