How to Fuel with Carbs for Pickleball (and Life)

Because carbs aren’t the enemy, they’re your fuel.

Carbs get a bad rap. Somewhere along the way, they were labeled the villains of healthy eating—but if you’re a pickleball player, especially one who wants to feel energized and strong on court, carbs are your friend. A good friend. Maybe even your doubles partner.

Carbohydrates are your body’s preferred source of fuel. That means whether you’re grinding out a long rally or just trying to make it through the fourth game in a two-hour open play session, carbs are what keep your legs moving and your brain firing.

But not all carbs are created equal. Let’s break it down.

Simple vs. Complex Carbs

Simple carbs are quick to digest and give you fast energy. Think: fruit, white bread, juice, crackers, gels, or a banana. They’re useful when you need energy now—like before a game or between matches. The downside? They burn fast. Rely on them alone and you’ll likely hit a wall (also known as the dreaded “bonk”).

Complex carbs, on the other hand, are the slow burners. These include things like sweet potatoes, oats, whole grains, beans, and brown rice. They take longer to digest, giving you a steady supply of fuel over time. That’s why they’re great for meals before you hit the court—especially if you’ve got a long day of play ahead.

What to Eat Before Playing

If you’re heading into a full morning of games, don’t show up on an empty tank. Aim to eat a balanced meal 1.5 to 2 hours before you play that includes complex carbs and some protein—something like eggs and whole grain toast, or oatmeal with berries and some protein powder mixed in. You’ll get sustained energy without feeling sluggish or too full.

Running short on time? A banana with nut butter or a granola bar can get the job done. Not perfect, but better than trying to run on fumes.

During Play: The Quick Carb Fix

If you're playing for more than 90 minutes, you'll want to refuel. This is where simple carbs shine. A bite of a granola bar, a piece of fruit, or a sports drink can give you the fast energy boost you need. No one wants to be the player who starts fading by game three because they didn’t bring a snack.

Pro tip: Don’t wait until you feel tired or shaky. Eat a little before that happens.

After Play: Rebuild with Carbs + Protein

You’ve just crushed a few games, your shirt’s soaked, and your legs are toast. This is prime recovery time. Within an hour of finishing, aim for a mix of carbs and protein—maybe a turkey sandwich, Greek yogurt with fruit, or a smoothie with protein powder and oats.

Life Off the Court

Here’s the thing: carbs aren’t just for the game. They power your day-to-day life—your brain, your muscles, your mood. If you’re active (and you are, because you play pickleball), your body needs them.

So ditch the carb guilt. Eat smart. Balance your meals. Time your snacks. And know that with the right fuel, you’re going to feel better, play sharper, and last longer—on court and off.