The Pickleball Players Guide to Anti-Aging
What’s the difference between today’s professional pickleball player and the 3.0–3.5 players on your community courts? They’re young, they’re fit, and they’re fast. Ben Johns, JW Johnson, and Dylan Frazier are young; Johns is the oldest at 23. Two of them are still in college, and Johnson is taking off a year to focus on pickleball before college. They have fast hands in addition to foot speed and agility, and they have stamina to spare. Yes, they have time and the luxury to train; Johnson stated in a recent interview that he trains three — six hours per day. Meanwhile, your average core player, who plays multiple times each year, per the USA Pickleball Association, is 47.9 years old, with more than half of those over fifty-five.
What happens to your body in those intervening years between your early twenties and mid-fifties? Hormone levels decline, metabolism slows, muscles atrophy, bones become less dense, and your VO2 Max falls. Even in the absence of a catastrophic event, oxidation (free radical damage) and chronic low-level inflammation damage your cells and organs. Per the Surgeon General’s office, one result of these changes is that the average American adult gains 1 to 3 pounds per year. So, if you weighed 150 pounds on your high school tennis team, you may now be a 180–240-pound recreational pickleball player. Not ideal.
Although the average age of pickleball players is declining, in this article, we address anti-aging strategies, focusing primarily on diet, nutrition, and supplementation. At what age should a pickleball player become concerned with anti-aging? Research indicates that people, in general, are taking positive, anti-aging steps when they are younger than ever before. Maybe it’s a function of people wanting to be healthier and more active throughout life, or perhaps it’s to elevate their pickleball game and improve their skill rating.
Three Pillars of a Pickleball Anti-Aging Strategy
Lifestyle, exercise, and diet are the pillars of our pickleball anti-aging strategy, and they are equally essential to anyone seeking a healthy existence.
Lifestyle Decisions for the Pickleball Player
Making good lifestyle decisions is paramount for your health, longevity, and pickleball game. In his best-selling book, Blue Zones, author Dan Buettner tells us,
“Scientific studies suggest that only about 25 percent of how long we live is dictated by genes, according to studies of Danish twins. The other 75 percent is determined by our lifestyles and the everyday choices we make. If we optimize our lifestyles, we can maximize our life expectancies within our biological limits.”
Most of us have at least one bad habit; many have more than one. But, if you’re serious about your long-term health, quality of life, anti-aging, and pickleball performance, cutting back on alcohol and tobacco is at the very top of the list.
Even in the absence of a catastrophic event, failure to address obvious lifestyle changes can lead to adverse outcomes, varying in severity:
· Stop running; eventually, you’ll have trouble even walking for distance
· Stop walking, and you’ll become immobile
· Don’t believe in resistance training; sarcopenia awaits as well as reduced bone density
· Diet out of control, welcome obesity and the myriad issues which accompany this national epidemic
· Still smoking, COPD may be your first major concern
· Still imbibing, liver disease and weight gain will accrue
Pickleball Players Need to Exercise — with Intensity
If you’ve read this far, you’re likely already adhering to our number one anti-aging strategy — just move! Exercise is an effective stress reliever and one of the pillars of an anti-aging protocol. It’s vital to your health, anti-aging program, and pickleball game. When exercising, the body releases endorphins, responsible for the runner’s high and helpful in tracking down lobs from the opponent. These elevated endorphin levels are a powerful tool in enhancing physical, mental, and emotional well-being.
“Use it or lose it” and the “25% Rule” are among our favorite concepts for exercise:
· Fifty percent of any anti-aging program is “use it or lose it,” be active, and exercise, as even moderate exercise is incredibly beneficial.
· Another twenty-five percent of aging is beyond our control; hair will thin and gray, eyesight and hormone levels will decline, the skin will lose elasticity and start to wrinkle.
· That remaining twenty-five percent is where we want to focus. It’s a thing called “intensity.”
Not everyone agrees with us on this concept, as recently, the British Journal of Sports Medicine published a study suggesting that older men may live longer by participating in any level of physical activity … so far, so good; it sounds a lot like the “use it or lose it” rule. But the article didn’t stop there; the study further stated that low-intensity exercises are better suited to older men than more intense activities.
We prefer the position reported in Preventative Medicine, which says that Brigham Young researchers determined the best way to mitigate the aging process is through demanding exercise. Adults who consistently engage in higher intensity exercise have a biological aging boost of nine years versus those who live comparably sedentary lifestyles and a seven-year advantage versus those with only a moderate level of physical activity.
Feel free to engage in a competitive game of doubles or even test a singles game for more intensity. Through intensity, your actual age may be one thing, but your body’s biological age may be something else entirely.
Diet, Nutrition, and Supplementation for the Pickleball Player
People who live long lives and those who excel on a pickleball court usually have one thing: they are not overweight. Sure, there are exceptions. But consider, the average bowling ball weighs between six and sixteen pounds. So if you’re carrying an extra twenty pounds, it’s like having a couple of bowling balls strapped around your waist while trying to move on the court.
Lifestyle and exercise are crucial elements of your anti-aging strategy, but what you put into your body and the fuel you consume will make all the difference in how you look, feel, and perform on the pickleball court.
Understanding the Basics of Food
The first step in developing an anti-aging nutrition strategy is to understand macronutrients. A macronutrient is “a type of food required in large amounts in the human diet.” We typically refer to three main macronutrients protein, fats, and carbohydrates.
Carbohydrates
There are two basic types of carbohydrates: simple and complex, and there are three components to a carbohydrate; starch, fiber, and sugar. Fiber and starch are complex carbs, and sugar is a simple carb. Complex carbs, the healthier carbs, are more nutrient-dense and digest more slowly than simple carbs due to their higher fiber content. As a result, they provide greater satiety, making them a better weight control choice.
Some examples of complex carbs include grains, fiber-rich fruits such as apples and berries, vegetables, and legumes.
Fats
For years we were told all fats were bad and were to be avoided. This led to the low-fat/no-fat craze. Certain fats are better than others, with manufactured fats being the worst. The body needs dietary fats for a variety of bodily functions. And although dietary fats are slower to convert to energy, they are the most energy-efficient, delivering nine calories per gram. Today, good fats are all the rage as featured components of the Keto Diet.
Protein
Proteins are complex molecules made up of amino acids that play many critical roles in the body, particularly at the cellular level. The foods richest in proteins come from the animal kingdom. Protein is the primary factor within cells, comprising about half of a cell’s mass and responsible for cellular repair and maintenance. Ingesting protein provides your body with amino acids required to produce certain hormones such as insulin and growth hormone. Plant-based proteins continue to gain popularity, although most do not contain all nine essential amino acids and thus are not considered a complete protein.
A Pickleballers’ Anti-Aging Diet
The Pickleball Player’s anti-aging diet differs from standard dietary guidelines as this eating plan is a bit higher in protein consumption and lower in carbohydrates. For anti-aging, disease prevention, and on-court performance, you need a more balanced diet of quality protein, complex carbohydrates, and good fats.
The anti-aging diet is comprised of five key points:
· Choose nutrient-dense foods
· No sugar and no refined carbohydrates
· Healthy fats
· Lean protein — poultry, fish, lean meat (consider plant-based proteins)
· Plenty of fruits and vegetables
For those who exercise regularly, the Food and Nutrition Board of the Institutes of Medicine (IOM) recommends the following distribution ranges for macronutrients:
· 45–65% of calories from carbs
· 20–35% of calories from fats
· 10–35% of calories from proteins
Stated differently, their recommended ranges equate to 5 to 12 grams of carbohydrates per kilogram (kg) of body weight and 1.2 to 1.8 grams of quality protein per kg. To determine your intake, multiply your weight in pounds by 0.36 — thus, a 180-pound man would need 78–116 grams of protein per day. At four calories per gram of protein, 116 grams represents 464 calories or about 23% of a 2,000-calorie diet per day.
The math, 180 lbs. X .36 = 64.8 kg X 1.2 grams = 78 grams or, X 1.8 grams = 116 grams of protein per day. At four calories per gram, your intake is, 116 X 4 = 464 calories, divided by 2,000 = 23.2%.
A good target for the anti-aging diet for pickleball players would be about 50–55% carbohydrates, 20–25% healthy fats, and 20–25% quality protein. FYI, this compares to a Keto diet that recommends 5–10% carbohydrates, 10–20% protein, and 70–80% fat.
See our Bonus Section for details on determining the appropriate number of calories per day for weight loss, maintenance, or gains.
Choose Nutrient-Dense Foods
Nutrient-dense foods contain higher levels of nutrients, fiber, lean protein, healthy fats, micronutrients, vitamins and minerals but relatively fewer calories. Examples include beans, legumes, lean meats and fish, fruits and vegetables, and dairy. In addition, many of these foods are fiber-rich, contain water, and like protein, increase satiety, which can aid in reducing caloric intake.
Reduce the Sugar
Excess sugar and refined carbohydrate consumption is by far the most damaging dietary habit of modern times. Both are rapidly absorbed and digested, raising blood sugar levels and causing insulin release.
Eat Healthy Fats
This is not a low-fat diet — our focus is healthy monounsaturated fats and essential fatty acids such as fish high in omega-3 fatty acids, olive oil, avocados, and nuts.
Foods containing hydrogenated or partially hydrogenated oils should be avoided. This includes most shortening, crackers, margarine, mayonnaise, cookies, cereals, cake mixes, muffins, and so on.
Plenty of Lean Protein
As we age, we need high-quality protein to help the body repair, recover, maintain/rebuild muscle, and prevent injury. The best sources of quality protein are fish, eggs, lean chicken, turkey, lean cuts of beef, pork, venison, bison, low-fat dairy foods, and plant-based, beans, and legumes. The U.S. RDA (Recommended Daily Allowance) for protein intake is .8 grams per kg of body weight. As indicated above, we increase this rather dramatically in the pickleball players’ meal planning.
Fruits and Vegetables
Fruits and vegetables are high in antioxidants, fiber, and phytochemicals. In fact, fresh vegetables offer more nutrients calorie per calorie than any other type of food. When selecting these foods, remember that the brighter the fruit or vegetable, the more nutrient-dense they will be, such as pink grapefruit versus white grapefruit or spinach versus lettuce.
While maintaining good nutrition alone can be effective in anti-aging, sometimes we require a boost to supplement our diet to address deficiencies or ensure that we meet our targeted macros.
Nutritional Supplements for the Pickleball Player
Although there are a plethora of supplements on the market, we focus on four primary areas:
· Dietary deficiencies
· Hydration
· Building blocks
· Joint health
1. Vitamins and Minerals — Your Insurance Policy Against Dietary Deficiencies
These micronutrients (nutrients needed in lesser/trace amounts) play essential roles in metabolic pathways and physiological mechanisms critical to your health and performance. Unfortunately, even those adhering to a healthy diet can develop a vitamin or mineral deficiency. For example, vitamins and minerals are lost while sweating on the pickleball court, most notably vitamins C and D, and sodium, potassium, and calcium. Fortunately, there are vitamin/mineral supplements to replenish and protect against this.
2. Electrolyte Replacement for the Pickleballer
Living in Arizona, we have a bias for hydration and electrolyte replacement as one of the most crucial areas for supplementation for the pickleball player. Regardless of where you play, staying hydrated is crucial, and being dehydrated can even be dangerous. Hydration requires more than just H2O. Fluids with added electrolytes such as sodium, magnesium, potassium, and calcium are essential for proper absorption into the bloodstream to replenish those lost due to sweat during an intense match.
Jigsaw Health’s Pickleball Cocktail joins some of the more established brands in the electrolyte space, such as NUUN and Gatorade. Further emphasizing the importance of hydration in pickleball, Riley Newman is a spokesman for the Takeya insulated steel water bottle to keep your Cocktail cold.
A word of caution — rehydrating with water, in the absence of electrolytes, during a long match can even lead to a dangerous condition called hyponatremia, where blood sodium levels drop too low.
3. Protein Supplements for the Pickleball Player
Although your primary source of protein should be from the food in your diet, achieving 120 grams every day can be challenging. For many, a whey protein supplement, especially post-match, is a sound strategy for repair, recovery, and maintaining lean muscle. Another excellent time for supplemental protein is in the evening — we recommend a slow digesting casein or blend before bed.
Protein supplements come in various forms, such as powders, ready-to-drinks, bars, and cookies, and are formatted for different diets including Keto, vegan, vegetarian, etc. Due to their higher leucine and EAA (Essential Amino Acid) profile, we suggest dairy-based in the absence of other dietary restrictions.
4. Joint Health — a Primary Pickleball Player’s Concern
We’ve established that pickleball is still a game enjoyed by many seniors. Knees, elbows, ankles, hips, and shoulders take a beating on the courts. Absent any scientific data; we’re confident that the manufacturers of sleeves, wraps, and braces have significantly boosted their bottom line as more and more people enter the sport. There are protocols, including supplementation, to help protect against joint injuries. Fish oil, omega 3, and essential fatty acids in the diet or via supplements will help to alleviate inflammation — as will Vitamin D for bone and joint health. Other popular supplements include a combination of ingredients such as Glucosamine, Chondroitin, and MSM, or the newer compounds Hyaluronic Acid, Turmeric, and Boswellia.
Obviously, we could provide a laundry list of additional sports nutrition products and ergogenic aids that might benefit the aging pickleball player, including some of our favorites:
· Creatine
· BCAAs
· Nitric Oxide
· Beta-Alanine
· L-Glutamine
In Summary
Lifestyle, diet, and exercise are your tools for combatting the aging process and performing your best on the pickleball court. Follow us to see future articles designed to help determine what strategies might work best for you. We’ll explore in greater detail the Keto, Low-Carb, and No-Carb diets and CR (the Calorie Restriction Diet) as well as eating patterns such as fasting and intermittent fasting (IF). So stay healthy, stay active, and stay out of the kitchen.
Bonus Section — Determining Your Caloric Intake
This article provides input relative to your diet’s macronutrient ratio; however, one key number missing is your targeted daily caloric intake. Determining the appropriate number of calories to achieve your weight goals is a function of:
· Your Basal Metabolic Rate (BMR) — the amount of energy (calories) needed while resting.
· Normal daily energy expenditure (everyday activities).
· Exercise expenditures.
· The thermic effect of food (we expend energy and calories in processing our food).
There are multiple online calculators to help you estimate your caloric needs. One of the best we found is the Very Well Fit calculator (the Harris-Benedict formula), which considers activity levels. However, even the Harris-Benedict isn’t perfect. If you wish to truly dial in your caloric needs, we suggest you consult with a nutritionist, dietician, or even a certified trainer. They will pinpoint your BMR and adjust your needs based on activity levels. Want to change your weight? Remember, one pound equals 3,500 calories, so either increase or reduce your normal intake to effect change.
Another benefit of consulting a professional is to set a baseline BMI (Body Mass Index). Your BMI tells you your pounds of lean and fat mass. Reviewing your BMI periodically will help you determine progress and adjust your program as necessary to achieve your objectives.
