Protein and Pickleball: How Much Do You Actually Need?
The Straightforward Guide to Getting It Just Right
Let’s be honest, when someone says “macros,” your brain probably flashes to the Economics class you had to take in college. But macronutrients—protein, fat, and carbohydrates—matter for you, too. Especially protein. Especially if you’re over 50. And especially if you’re playing pickleball 3–4 times a week (which, let’s face it, is basically your cardio, jump training, and social hour all rolled into one).
Here’s why protein deserves a permanent seat at your kitchen table—and exactly how much you should be getting if you want to stay strong, recover well, and avoid turning into a sore-legged puddle after a weekend of rec play.
The Protein Sweet Spot
First, let’s break down the numbers. You may have heard that adults need about 0.8 grams of protein per kilogram of body weight per day. That’s the minimum to avoid deficiency. But you’re not sedentary. You’re chasing balls, lunging for volleys, and playing matches that sometimes feel like cardio intervals.
Research-backed best practice for active older adults?
1.2 to 2.0 grams of protein per kilogram of body weight, per day.
Here’s the real-world math for those of us who don’t speak metric:
1 kilogram = 2.2 pounds.
So take your weight in pounds and multiply by 0.54 (lower end) to 0.91 (upper end).
For example:
A 150 lb player = 82g–136g protein/day
A 180 lb player = 97g–164g protein/day
The higher your play frequency and intensity, the higher you want to be on that scale.
Why That Matters Even More After 50
As we age, our bodies become less efficient at using protein to repair and build muscle. It’s called anabolic resistance, and it’s a big reason why sarcopenia (age-related muscle loss) creeps in. But you’re not helpless. In fact, you have a secret weapon: playing pickleball and upping your protein intake to match.
Every time you step on the court, you’re breaking down a little muscle—and that’s not a bad thing. Your body naturally replaces about 1% of your muscle mass per day. If you’re feeding it well, you’re rebuilding stronger, more functional tissue. If not? You’re playing catch-up.
How to Actually Hit Your Numbers
Trying to hit 100+ grams of protein in a day can feel like a lot—until you spread it out. Don’t dump all your protein at dinner. Aim for 25–35 grams per meal or snack.
Examples:
Breakfast: Greek yogurt with berries and granola (25g)
Lunch: Turkey wrap with hummus and veggies (30g)
Snack: Protein smoothie or cottage cheese + almonds (20g)
Dinner: Grilled salmon, quinoa, and broccoli (35g)
Need extra help? Try simple add-ons:
Boiled eggs
Edamame or lentil snacks
Low-sugar protein bars
Tuna pouches on crackers
Whey or plant-based protein powders
Bottom Line
More protein = stronger muscles, faster recovery, fewer aches, and better performance.
So next time you’re at the net wondering why your legs feel like jelly, take a look at your plate. You don’t need to eat like a bodybuilder. You just need to eat like someone who wants to keep playing well into their 70s. Or 80s. Or longer.
Because the real goal? Staying on the court—and out of the orthopedic clinic.
