While getting enough protein is important for muscle synthesis , it takes a lot of other nutrients to make it happen . Eating a balanced diet rich in a wide variety of fruits , vegetables , whole grains , healthy fats , and highquality protein is a great foundation for any fitness goals .
High-Quality Protein Sources
Making muscle requires protein in the form of amino acids , the building blocks of all protein . Humans can make many of the 20 amino acids we need , but nine of them are essential amino acids ( EAA ), meaning we must get them from our diet . High-quality protein sources contain all EAAs in one easy package :
Non-Vegan Sources – fish , eggs , dairy , lean beef , poultry
Vegan Sources – soybeans including tofu , quinoa , nutritional yeast
Three EAAs that deserve special mention — leucine , isoleucine , and valine — are called branched chain amino acids ( BCAA ). Including enough BCAAs in the diet has been shown to reduce muscle soreness after workouts , reduce fatigue , and increase muscle synthesis .
Leucine seems to be the leader of the pack , increasing amino acid transport into the muscles when needed . Adequate leucine has been shown to reduce muscle wasting in older adults . Sources of BCAAs include :
Non-Vegan : lean beef , dairy , salmon , tuna , eggs , chicken breast , turkey breast
Vegan : beans , seeds , dried peas , cashews , pine nuts , pistachios
Food is the most reliable source of all the nutrients we need ; however , I ’ m asked about supplementation a lot . Sometimes we struggle with meeting our needs because of appetite , illness , aging , or simply a need for convenience . If you ’ re going to buy supplements of any kind , know that they do come with risks and try to choose one that has been independently tested for content purity by a third party like NSF .
Timing the Fuel
Timing of nutrition has been hotly debated over the last few decades and we still aren ’ t certain about the best windows of time to fuel before and after exercise . Most sports dietitians now combine the best data we have available and recommend spreading our protein intake evenly throughout the day , getting 20-35 grams in four to five meals and snacks . This includes breakfast , where many people tend to skimp on protein .
Take it from a Pro
Callie Jo Smith , who took the 2021 US Open women ’ s doubles gold with Catherine Parenteau , is undeniably one of the most powerful players in pickleball . Inspired by her strength , I asked Callie about her go-to snacks . She was kind enough to share a recipe with me , with a note saying “ Here ’ s my favorite pre- and post-workout snack . Sometimes I ’ ll even use it when I ’ m craving something chocolatey !”
Callie Smith ’ s Peanut Butter Banana Shake
Ingredients : 1-2 cups water 1 scoop protein powder of choice 1 large spoonful of peanut butter 1 tbsp cocoa powder 1 medium frozen banana 1-2 handfuls of fresh spinach 12 ice cubes According to Callie , “ Blend the ingredients all together and voila ! Not only do you get the protein for muscle recovery , but you also get vitamin C , potassium , iron , and magnesium from the banana and spinach . Plus , it tastes AMAZING !
“ When I don ’ t have time to make a shake , I love burnt almonds ( raw almonds that have been broiled on high in the oven until browned ) or extra-sharp cheddar cheese with crackers and tomatoes . I like getting protein in my snacks , along with a vegetable .”
Strength training can be beneficial at any level . It can improve our health and reduce our risk of injury . Most importantly , it can increase our enjoyment of this glorious game of pickleball . •
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at
www . brandigivensrd . com .
JULY / AUGUST 2021 | MAGAZINE 67