in the kitchen with brandi by BRANDI GIVENS RD
in the kitchen with brandi by BRANDI GIVENS RD
ENERGY UP , PADDLE UP ! FOODS THAT KEEP YOU FUELED
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If you ’ ve played in a tournament or two , you know how important it is to remain energetic throughout the event . Without enough fuel , your body and mind may feel sluggish on the court as the day progresses . A good strategy for endurance is to “ pregame ” with nutritious , high-energy foods , and steadily refuel your body through the day .
What is energy and how do I get it ?
Our bodies use energy for everything we do , from breathing to executing an Erne . A calorie is the unit we use to measure that energy .
We generally get calories from three major sources called macronutrients :
• Carbohydrates , which provide 4 calories per gram .
• Proteins , which provide 4 calories per gram .
• Fat , which provides 9 calories per gram .
Carbohydrates are the easiest macronutrient for our bodies to metabolize into energy . If we don ’ t have enough carbs on board , the body adapts by using protein and fat . If we go without eating foods with calories , our bodies will break down our own muscle and body fat to get the energy needed to survive .
While protein and healthy fats are not the ideal source of energy during exercise , we absolutely need them in our diets for maintaining muscle mass and performing all body functions .
How much energy do I need ?
Take one look at the variety of play at your local courts , and you immediately know there ’ s a wide range of energy being used . Ben ’ s athletic 30-shot rallies are going to burn quite a few more calories than Brandi ’ s third-shot-goes-into-the-net average .
Calorie metabolism depends on many factors , but in general , a 155-pound person can use anywhere from 400-700 calories or more during an hour of pickleball , depending on intensity . Also consider that people with more muscle mass will burn more calories , even while they ’ re resting .
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