Long tournament day? The secret isn’t a mystery powder — it’s smart timing, quick carbs when you’re close to playing, a touch of protein when you’ve got more time, and hydration with electrolytes. Here’s a no-drama guide you can actually use between matches.

The Timing Game (Quick Guide)

10–20 minutes before your next match

Go mostly carbs (≈15–30 g): a banana, applesauce pouch, 2–3 dates, chews, or half a plain bagel.
Small, frequent carbs help during stop-start sports.

30–60 minutes before

Carbs + a little protein (keep fat/fiber modest): banana with 1 tbsp peanut butter; oat bar; yogurt tube or rice cakes with honey and turkey.

60–120 minutes before

Balanced snack/mini-meal (carbs + ~10–20 g protein): Greek yogurt with berries and granola, half a turkey & cheese sandwich, hummus + pita + cucumber, or cottage cheese + pineapple.
Aim for ~0.25 g of protein per kg body weight per eating occasion spread across the day.

After the last match

Eat a normal meal with carbs and quality protein. Don’t stress about the exact “anabolic window” — steady protein distribution throughout the day is what counts.

Hydration That Actually Helps

Start topped up: About 500 ml (17 oz) of fluid ~2 hours before your first match.
Between matches: Drink to thirst. If you’re a heavy sweater or it’s hot, include sodium Sports-nutrition guidelines suggest ~300-700 mg sodium per liter (close to many sports drinks) to improve fluid retention.

Snack Ideas You Can Throw in a Bag

Fast carbs (10–30 g) for quick turnarounds

Applesauce or fruit pouch · Banana · Medjool dates · Fig bar · Pretzels · Rice cakes with honey

Carb + protein for 30–120 minutes

Greek yogurt + granola · PB&J half-sandwich · Turkey & cheese roll-ups + crackers · Hummus + pita + carrots · Cottage cheese + fruit · Oat cup made with milk

Salty helpers (when sweat loss is high)

Pretzels · Lightly salted popcorn · Salted trail mix · Electrolyte drink

Diet-friendly swaps

Vegetarian: hummus + pita; yogurt + fruit; cheese + crackers
Vegan: peanut-butter banana wrap; roasted chickpeas; oat bar + fruit
Gluten-free: rice cakes + almond butter; corn chips + guac; GF oat cup
Dairy-free: turkey + avocado on corn thins; nut-butter squeeze pack + apple

Rule of thumb: the closer you are to game time, the simpler the snack.

Example: How to Use a Healthy Snack (Daily Crunch)

Let’s make this practical. Say you’ve got a bag of Daily Crunch sprouted almonds in your tote. They’re clean, portable, and give you ~6 g protein per ¼ cup with ~160 calories. But since they’re low in carbs (and some flavors low in sodium), here’s how to make them work:

15–30 min to go: Small handful (~¼ cup) Daily Crunch + a quick carb (banana, applesauce, or fig bar). Sip water or a little sports drink.
45–60 min: ¼ cup Daily Crunch + rice cakes with honey or crackers + nut butter. Choose a salted flavor or add pretzels if you need sodium.
60–120 min: Daily Crunch + a mini-meal like yogurt with berries or hummus + pita. Hydrate steadily.

Quick notes: The Original flavor’s label lists 0 mg sodium per ¼ cup; salted flavors (e.g., Turmeric + Sea Salt) add sodium (~180 mg/serving), which can help on hot/sweaty days. Pre-bag ¼ cup portions so it’s grab-and-go and never feels heavy before you play.

The Bottom Line

Carbs are your go-to when the turnaround is short, while protein steadies your energy if you’ve got more time between matches. Pair that with hydration that actually works — water when you need it, electrolytes when the sweat starts adding up — and you’ll keep your body running on the right fuel.

The formula isn’t complicated: keep snacks simple the closer you are to play, balance them out when there’s a longer break, and adjust for your own comfort. That way you’ll step back on the court ready to play your best instead of running on empty.

As always, adjust for your body, heat, and stomach comfort—and if you’ve got medical conditions, run your plan by a clinician, sports dietitian or doctor.

What to Eat Between Pickleball Matches for Sustained Energy