What should you eat during a pickleball tournament? Pro player Connor Garnett weighs in
Last Edited
Jul 15 2025
Category
Instruction
When it comes to competing during long days on the pickleball court, nutrition is a vital but often overlooked part of peak performance.
Pickleball presents a unique challenge from a fueling perspective. With matches typically lasting around 30 minutes and multiple rounds scheduled throughout the day, finding the right balance between staying energized and avoiding heavy meals is crucial.
Here are a few habits I've developed over the past couple years playing on the PPA Tour and in Major League Pickleball.
Snack smart and snack often
One of the key strategies I use is simple: bring plenty of snacks. My go-to choices include jerky sticks, granola bars and dates. Jerky offers a clean, quick source of protein that helps repair muscle and maintain energy without weighing me down. Granola bars provide a solid mix of carbohydrates and fats, while dates offer fast-acting natural sugars to boost energy levels in between games.
It’s important to avoid anything too heavy, especially since we rarely get long breaks. But thanks to the progressive draw format in many PPA Tour events, there are occasional opportunities for longer rest periods — which can be perfect for a more substantial meal, if timed well.
Start strong: Mornings matter
My mornings always begin with two staples: a protein shake and coffee. The shake jumpstarts muscle recovery and energy production, setting the tone for the long day ahead. And coffee — not just for the caffeine boost, but also as part of my morning ritual— it helps me feel mentally alert and ready to hit the court.
Stay hydrated, stay sharp
Hydration is one of the most important elements of game-day nutrition that often gets overlooked. I rely heavily on electrolyte mixes to keep my sodium, potassium and magnesium levels in check. These are essential for muscle function, hydration and sustained energy, especially in hotter conditions or on longer days. A well-hydrated athlete simply performs better — both mentally and physically.
Refuel and recover
By the end of a full tournament day, I'm usually running on empty. That’s when it’s time for a large, nutrient-rich dinner to replenish glycogen stores, rebuild muscle and prepare for the next round of matches. In multi-day events, recovery meals at night are just as important as the fuel you consume during the day.
Interestingly, on days when the draw is tight and rest is minimal, I’ve noticed — and I’m sure many pros would agree — it’s not uncommon to lose a few pounds over the course of a tournament. That’s a testament to just how physically demanding these events can be.
Connor Garnett is a PPA Tour pro and also teaches camps and clinics. Find more instructional content on his YouTube channel or check out TWOEY Skool, an online coaching platform that gives players direct access to Garnett, recorded modules on how he approaches the game and video calls to drastically improve your game.