The Sports Nutrition Playbook · Amy Goodson

Ep 67 Fueling Pickleball from PeeWee to Pro

·41 min·2 clips

Amy says the brain runs on glucose, then pairs that with omega-3s, antioxidants, choline, and creatine hydrochloride.

1. The Sports Nutrition Playbook episode focuses on fueling pickleball from peewee to pro for steady energy, focus, hydration, and recovery. 2. Host Amy Goodson introduces herself as a veteran sports dietitian and says the show gives "play-by-play on all things sports nutrition" for athletes, parents, coaches, and athletic trainers. 3. The episode asks how to fuel pickleball so players can perform, recover, and enjoy the sport at middle school, grandparent, and tournament levels. 4. Amy says daily energy starts with breakfast that includes high-fiber carbohydrates, protein, and fluid, such as oatmeal with berries and a scrambled egg. 5. She says eating every three to four hours helps keep blood sugar steadier and suggests using a phone reminder if needed. 6. Amy builds a "pickleball performance plate" with one-third whole grains, one-third lean protein, and one-third color from vegetables or fruit. 7. She gives examples like multigrain rice with chicken kebabs, or whole-grain tortillas with lean ground beef, veggies, cheese, avocado, and a Southwest salad. 8. For pre-match fueling, she recommends carbohydrates plus protein two to three hours before play, with at least 16 to 20 ounces of fluid. 9. When time is short, she suggests a 30- to 60-minute snack like pretzels and almonds, applesauce and string cheese, or half a banana with peanut butter. 10. She says a 2% level of dehydration can mean about a 10% decrease in performance, energy, and focus. 11. Amy advises checking urine color before playing, aiming for pale yellow to clear rather than darker apple-juice color. 12. She says hydration should continue during play at about five to 10 ounces every 20 minutes, with more fluid and electrolytes during hotter or longer sessions. 13. She notes that hydration still matters in cold weather because bundled-up players can sweat and also lose water while breathing cold air. 14. For back-to-back matches, Amy recommends quick carbohydrates like grapes, orange slices, pretzels, fig bars, or granola bars, plus protein when there is more time. 15. She says electrolyte drinks or powders matter when play lasts over 60 minutes, especially for heavy sweaters or tournament days. 16. For mental sharpness, Amy says the brain runs on glucose and discusses omega-3s, antioxidants, choline, and creatine hydrochloride as supportive nutrients. 17. She describes antioxidants as Pac-Man-like buffers against free radicals and points to bright fruits and vegetables, berries, tart cherry juice, and pomegranate as examples. 18. For joints and soreness, she recommends carb plus 20 to 30 grams of protein within 45 minutes, along with omega-3s, glucosamine chondroitin, and collagen with vitamin C. 19. The episode has an instructional, high-energy solo format with many examples, repeated reminders, and holiday-season references to Texas, Thanksgiving, and Christmas pickleball. 20. Athletes, parents, and older recreational players who want practical fueling guidance will get the most value, while listeners seeking non-nutrition sports talk may skip it.

As heard by us

Practical pickleball fueling advice centered on timing, hydration, and simple snacks between matches.

Pickleball is treated as a fast-growing sport, and Amy Goodson makes a plainspoken case for keeping fueling simple when play gets sweaty and one match rolls into the next.

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Why you'd press play

Fuel your pickleball day without overthinking the snacks.

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