PickleBall Nutrition
If you step outside, it won’t take long to discover that the sport of Pickle Ball is very popular. The idea of pickle ball is not new. The sport drives from a variation of Badminton and Tennis. Pickleball's rise to fame can be attributed to its accessibility and inclusivity. With a court size smaller than tennis and a slower-moving ball, it's easier for beginners to pick up while still providing a challenge for seasoned athletes. The game's social aspect also adds to its allure, fostering a sense of community among players.
The Thrill of the Game:
Pickleball offers a fantastic blend of cardiovascular exercise, agility, and hand-eye coordination. Players engage in quick rallies, strategic shots, and dynamic movement across the court, all while having a blast with friends and opponents alike. The game's fast pace keeps players on their toes, providing an exhilarating workout that doesn't feel like traditional exercise. However, if one is not fueled correctly or in “physical shape”, the sport like any others, can be daunting.
Fueling Performance with Nutrition:
Just as a well-executed shot requires precision and finesse, optimal performance on the pickleball court necessitates proper nutrition. Fueling your body with the right nutrients can enhance energy levels, improve focus, and support muscle recovery. Here are a few nutritional tips to elevate your pickleball game:
As individuals age, they often face an increased risk of nutrient deficiencies due to a combination of physiological changes, altered dietary habits, and potential health conditions. Here's a breakdown of the top Nutrients older adults are on average deficient in and how these nutrients help the body.
Vitamin D:
Reduced Sun Exposure: Older adults tend to spend more time indoors or may have limited mobility, resulting in decreased sun exposure, which is necessary for the body to produce Vitamin D.
Decreased Skin Function: Aging skin becomes less efficient at synthesizing Vitamin D from sunlight.
Decreased Intake: Dietary sources of Vitamin D may not be sufficient to meet the body's needs.
Good Sources:
Fatty fish such as salmon, tuna, and mackerel, cod liver oil, cheese, mushrooms, nuts, fortified foods such as fortified milk, orange juice, and cereals, egg yolks
Vitamin E:
Decreased Absorption: Aging is associated with reduced absorption of fat-soluble vitamins like Vitamin E.
Altered Dietary Patterns: Older adults may consume fewer foods rich in Vitamin E, such as nuts, seeds, and vegetable oils.
Good Sources:
Nuts and seeds, particularly almonds, sunflower seeds, and hazelnuts, vegetable oils such as sunflower oil, safflower oil, and wheat germ oil, leafy green vegetables like spinach and Swiss chard, avocado.
Protein:
Reduced Appetite: Loss of appetite or changes in taste perception can lead to decreased protein intake.
Muscle Loss: Aging is often accompanied by sarcopenia, the loss of muscle mass, which increases the body's demand for protein to support muscle maintenance and repair.
Good Sources:
Lean meats such as chicken breast, turkey, and lean cuts of beef or pork, fish and seafood, including salmon, tuna, and shrimp, eggs, dairy products like Greek yogurt, cottage cheese, and milk, legumes such as lentils, chickpeas, and black beans, tofu and other soy products, nuts and seeds.
Vitamin B:
Impaired Absorption: Age-related changes in the gastrointestinal tract can impair the absorption of Vitamin B12 and other B vitamins.
Medication Interactions: Certain medications commonly used by older adults, such as proton pump inhibitors and metformin, can interfere with Vitamin B absorption.
Good Sources: Beef liver, clams, fish, poultry, eggs, dairy products, leafy green vegetables, legumes, fortified grains, citrus fruits, chicken, turkey, salmon, potatoes, bananas, chickpeas
Vitamin K:
Medication Interactions: Anticoagulant medications like warfarin can interfere with Vitamin K metabolism, leading to deficiency.
Reduced Intestinal Synthesis: Aging may impair the body's ability to synthesize Vitamin K in the intestines.
Good Sources: Leafy green vegetables such as kale, spinach, Swiss chard, and collard greens, cruciferous vegetables like broccoli, Brussels sprouts, and cabbage, herbs such as parsley, basil, and cilantro, green fruits like avocado and kiwi
Magnesium:
Decreased Absorption: Age-related changes in the gastrointestinal tract can impair magnesium absorption.
Medication Interactions: Some medications commonly used by older adults, such as diuretics and proton pump inhibitors, can increase urinary excretion of magnesium.
Good Sources: Fish such as salmon and mackerel, bananas, avocados, tofu, pumpkin seeds, sunflower seeds, almonds, cashews, peanuts, soybeans, whole wheat bread, brown rice, yogurt, milk. Nuts and seeds, whole grains such as brown rice, quinoa, and oats, legumes like black beans, lentils, and chickpeas, leafy green vegetables like spinach and Swiss chard, dark chocolate.
Calcium:
Bone Health Concerns: Aging is associated with increased risk of osteoporosis and bone fractures, highlighting the importance of calcium intake for bone health.
Reduced Absorption: Age-related changes in hormone levels and gastrointestinal function can affect calcium absorption
Good Sources: Dairy products such as milk, cheese, and yogurt, leafy green vegetables like kale, collard greens, and bok choy, fortified plant-based milk alternatives such as almond milk or soy milk, tofu processed with calcium sulfate, canned fish with bones like sardines and salmon. Sesame seeds, tahini (sesame seed paste), almonds, figs, oranges, broccoli, fortified breakfast cereals, fortified orange juice, fortified tofu, blackstrap molasses, fortified bread or tortillas, fortified grains or flour
Iron: Essential for older adults as it supports oxygen transport, immune function, cognitive health, and muscle function.
Iron is essential for older adults because it plays a crucial role in various bodily functions, including:Oxygen Transport: Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to tissues throughout the body. Adequate iron intake ensures proper oxygen delivery to cells, tissues, and organs, supporting overall energy levels and vitality.
Immune Function: Iron is involved in the function of immune cells, helping to support a healthy immune system. Older adults with adequate iron levels may be better equipped to fight off infections and illnesses.
Cognitive Health: Iron is necessary for proper brain function, including cognitive processes such as memory, concentration, and mood regulation. Maintaining optimal iron levels may help preserve cognitive function and reduce the risk of cognitive decline in older adults.
Muscle Function: Iron is involved in muscle metabolism and energy production, which is essential for maintaining muscle strength and mobility, particularly important as individuals age and muscle mass naturally declines.
To ensure adequate iron intake in the diet, older adults can incorporate the following iron-rich foods:
Lean Meats: Beef, pork, lamb, and poultry are excellent sources of heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant-based foods.
Fish and Seafood: Shellfish such as clams, oysters, and mussels, as well as fish like tuna, salmon, and sardines, are good sources of heme iron.
Beans and Legumes: Plant-based sources of iron include beans (e.g., kidney beans, black beans, chickpeas), lentils, tofu, and edamame.
Dark Leafy Greens: Spinach, kale, Swiss chard, and other dark leafy greens are rich in non-heme iron, as well as other nutrients such as folate and vitamin K.
Fortified Foods: Certain fortified foods, such as breakfast cereals, bread, and pasta, may be enriched with iron. Checking food labels can help identify fortified options.
Hydration is Key: Staying hydrated is crucial for maintaining endurance and mental clarity during intense matches. Aim to drink water consistently throughout the day and consider sports drinks for added electrolytes during extended play sessions.
Carbohydrates for Energy: Carbohydrates are your body's primary source of fuel, making them essential for sustained performance on the court. Prioritize complex carbohydrates like whole grains, fruits, and vegetables to provide long-lasting energy.
Protein for Recovery: Protein plays a vital role in muscle repair and recovery, making it essential for athletes looking to bounce back quickly between matches. Incorporate lean sources of protein such as chicken, fish, tofu, or legumes into your meals to support muscle health.
Healthy Fats for Brain Function: Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, can enhance cognitive function and promote mental acuity—essential for making split-second decisions and staying sharp on the court.
Pickleball's widespread appeal stems from its blend of fun, fitness, and friendly competition. By combining the excitement of the game with a well-balanced diet rich in essential nutrients, players can optimize their performance and maximize their enjoyment on the court. So grab your paddle, rally with friends, and let the game of pickleball propel you to new heights of health and happiness!
Think it’s difficult to get all these nutrients in 1 day with out a Vitamin? Think again. See recipe below. Read Blog post Pickle-de-Gallo to learn more on how cucumbers can be beneficial to the diet!
Pickle-De-Gallo:
Nutrient-Packed Cucumber Pico de Gallo Salad
Ingredients:
2 large cucumbers, finely diced
2 medium tomatoes, finely diced
1/2 red onion, finely diced
1 jalapeño pepper, seeded and finely diced (optional, for heat)
1/4 cup fresh cilantro, chopped
½ cup pistachios or nut of choice, diced
Juice of 1 lime
2 tablespoons olive oil
Salt and pepper to taste
1/4 cup cooked black beans (for added protein and iron)
1/4 cup diced avocado (for added Vitamin K, Vitamin E, and healthy fats)
1/4 cup crumbled feta cheese (optional, for added calcium)
Instructions:
Prepare the Ingredients: Wash and Finely dice the cucumbers, tomatoes, red onion. Chop the cilantro.
Combine Ingredients: In a large mixing bowl, combine the diced cucumbers, tomatoes, red onion, and chopped cilantro.
Dress the Salad: Drizzle the lime juice and olive oil over the salad ingredients. Season with salt and pepper to taste.
Add Additional Ingredients: Gently fold in the cooked black beans and diced avocado. Sprinkle the crumbled feta cheese over the salad.
Mix Well: Gently toss the salad until all ingredients are evenly distributed and coated with the dressing.
Chill (Optional): For best flavor, you can refrigerate the salad for about 30 minutes before serving to allow the flavors to meld.
Serve: Transfer the salad to a serving bowl or dish. Serve as a side dish, topping for grilled meats or fish, or as a dip with tortilla chips.
This nutrient-packed “Pickle-de-Gallo salad offers a refreshing twist on the classic Mexican dish while providing a boost of Vitamin K, Magnesium, Calcium, Vitamin B, Vitamin A, Fiber, Vitamin D, Vitamin E, Iron, and protein. Enjoy the vibrant flavors and nutritious benefits of this delicious salad!