The 2025-26 collegiate pickleball season is here, and it’s bigger than ever. DUPR and the UPA are proud to kick off the fifth year of the Collegiate Pickleball Tour with our biggest announcement yet: Adidas has been named the Presenting Sponsor of the Collegiate Pickleball Tour, marking a major milestone in the sport’s evolution on campuses across the country.

Keep reading to explore the full 2025-26 season lineup, including key dates, host locations, Adidas’s involvement as Presenting Sponsor, additional sponsors, and everything you need to get your team ready to compete at the highest level.

Fall Semester Events

Utah Super Regional at The Picklr Kaysville

September 27th-28th

Pennsylvania Super Regional at Dill Dinkers Hatboro

October 11th-12th

North Carolina Super Regional at City of Wilson Pickleball Facility

October 18th-19th

Collegiate World Championship at Brookhaven Country Club

October 31st-November 2nd

Arizona Super Regional at Arizona Athletic Grounds

November 22nd-23rd

Spring Semester Events

Virginia Super Regional at Performance Pickleball RVA

February 14th-15th

Indiana Super Regional at The Picklr Noblesville

February 21st-22nd

California Super Regional at The Hub Silicon Valley

March 7th-8th

Georgia Super Regional at Atlanta National Pickleball Club

March 28th-29th

2026 Collegiate National Championship

TBD

Adidas – The Official Sponsor of the Collegiate Pickleball Tour

Our Partnership with adidas brings one of the most iconic brands in the sport to the heart of collegiate pickleball. As presenting sponsor of the tour, adidas will play a central role in elevating the athlete experience across all events. With a focus on performance, innovation, and community, adidas will activate on-site and support players with best-in-class products.  

Vulcan –  The Official Ball of DUPR

This new partnership sets a standard across the sport with Vulcan’s V-PRO FLIGHT technology regarded as best-in-class, delivering elite performance, durability, and accuracy. The Vulcan V-PRO FLIGHT ball will be used across all Collegiate Pickleball Tour events. 

If you are a college club - use this link to purchase Vulcan balls.

Osaka –  The Official Apparel Sponsor of Collegiate Pickleball

Osaka delivers designs that elevate both a player's game and lifestyle. Globally recognized for its impact in padel and field hockey, the brand entered the pickleball sphere with apparel built for versatility, functionality, and durability, crafted for performance and everyday wear. 

Six Zero –  Official Partner Of Collegiate Pickleball

Six Zero brings elite paddle technology to the nation’s Collegiate Pickleball Tour. Known for pushing the boundaries of performance and design, Six Zero will provide collegiate athletes with access to high-quality paddles engineered for speed, precision, and control. Their commitment to innovation makes them the perfect partner.

Reign Storm –  The Official Energy Partner of DUPR and Collegiate Pickleball

Reign Storm offers clean, plant-based energy to players and fans at every stop of the Collegiate Pickleball Tour. Designed to support high-performance lifestyles, Reign Storm is a natural fit for collegiate pickleball’s fast-paced and competitive environment. With on-site activations, product sampling, and fan engagement throughout the season, Reign Storm is here to fuel the next generation of college athletes, on and off the court.

Scholarship Money

To date, the Collegiate Pickleball Tour has given out over $300,000 at all of our past events, and we look forward to continuing that tradition in the 2025-26 season.

• 2026 Collegiate National Championship - $42,500+ given out
• Collegiate World Championship - $10,000+ given out
• Super Regionals - $6,000+ given out at each
• Total - $100,000+ given out in the 2025-26 season

Bids

There will be 64 bids given out for the 2026 Collegiate National Championship. A bid allows your school to bring a team to compete for the championship in the 1st Team Bracket at Nationals, as well as bring another team for the 2nd Team Bracket. Only 1 bid per school. If your school does not have a bid, you can still compete in the Challenger Brackets at Nationals and the 3rd Team Bracket. Here are how the bids will be distributed:

• Collegiate World Championship - 6 bids for the best USA teams
• Super Regionals - 3 bids each (24 bids total)
• Campus Regionals - 1 bid each (30 bids total)
• Dual Matches - 2 bids awarded to the teams with the most Dual Match wins
• Wildcard Bids - 2 bids for teams selected by the CPT committee

Eligibility Changes

Starting in the 2025–26 season, we’re adjusting the credit hour requirements for undergraduate players to better reflect the evolving level of competition. Our goal is to ensure student-athletes are maintaining academic commitments while still representing their schools with pride. These credit hours must be taken in the same semester as the collegiate tournament you are playing in. Here are the requirements:

• Undergraduate Students - 9 credit hours (¾ full time)
• Graduate Students - 6 credit hours (½ full time)
• Graduating Seniors - Below minimums allowed for the final semester

As always, you must be partnered with other players from your same school for Collegiate Pickleball Tour events.

Campus Regionals

Campus Regionals continue to be a critical part of the Collegiate Pickleball Tour, helping new and returning schools compete for a shot at Nationals. In 2024, we hosted 16 Regionals, and in 2025 we hosted 14 - even with a shortened season.

In 2025–26, we’re dedicating 30 of the 64 total Nationals bids to Campus Regionals - aiming for 15 Campus Regionals each semester! These tournaments will follow the Collegiate Pickleball Tour Format, creating a clear and unified path to the Collegiate National Championship.

Want to host a Campus Regional? Click here to learn more.

Collegiate Council

We want to make sure that we continue to foster open communication and collaboration with our player base, and so we organize a Collegiate Council that is made up of leaders and players from each region of collegiate pickleball. The Collegiate Council and the Collegiate Pickleball Tour Team will meet regularly to discuss feedback on previous events, the steps that CPT is taking to grow the sport, and your input on what we can do to increase each player’s experience. If you are interested in lending your experience to help us grow collegiate pickleball, you may apply here for the 2025 fall semester group.

Be the first to know : Join our College Pickleball News channel on Instagram for the latest Collegiate Pickleball Tour updates, results, and behind-the-scenes action.

College game days are already legendary. You wake up, throw on your school colors, and head straight to the tailgate. Now, imagine adding pickleball into that mix.

This fall, the 2025 Collegiate Tailgate Tour is hitting campuses nationwide, blending the energy of top-tier pickleball pros with live music, fun experiences, and all the tailgate vibes you love. 

What is the 2025 Collegiate Tailgate Tour?

Cracked Media Ventures (CMV) is teaming up with DUPR to bring pickleball to the heart of college football game days. Each stop features interactive pickleball courts, exhibition matches between pros and student-athletes, and live entertainment designed to create an unforgettable gameday experience for students, alumni, and sports fans alike. From Greek Life tailgates to alumni weekend celebrations, this tour blends competition, music, and culture into one epic event.

Redefining Game Days with Pickleball

CMV’s pickleball brand Cracked Paddles will set up two temporary pickleball courts that will pop up on each campus stop, showcasing matches between collegiate pickleball and tennis teams, pro player Alex Crum (AC), and other athletes. Some matches will even include NIL-supported exhibition play, creating unique opportunities for college players to shine alongside professionals.

Beyond the Court: Music, Comedy & More

The experience doesn’t end with pickleball. After the final football whistle, tailgaters can stick around for concerts and comedy acts. AC and special musical guests will perform hour-plus sets exclusively for fraternities and sororities, delivering the perfect post-game party.

Get Your Official DUPR Rating On-Site

Want to know your true pickleball level? Each tour stop will feature a certified DUPR Coach running official DUPR Rating Sessions. Whether you’re a seasoned club player or new to the game, you can get your rating on the spot, ensuring you’re ready for future tournaments, leagues, and competitive play.

Big Names, Big Energy

The tour brings together CMV’s network of reality TV stars, influencers, comedians, and musicians, curated by Dalton Thieneman, while a dedicated content team captures every moment through live podcasts, photography, and videography.

The Collegiate Tailgate Tour drives grassroots branding, NIL engagement, merch sales, and deeper audience connections while showcasing pickleball as a core part of the college sports culture.

Tour Schedule Highlights

• August 6-10: Bristol, TN
• August 27-31: Las Vegas, NV
• September 5-7: Orlando – University of Central Florida
• September 8-14: Cincy – University of Cincinnati
• September 19-21: Evansville – University of Louisville
• October 6-12: Virginia Beach (CNU)
• October 11-14: Atlanta (Lifetime Singles Event)
• October 22-26: Vegas – University of Nevada Las Vegas (UNLV)
• November 3-9: Dallas – Southern Methodist University (SMU)
• November 18-23: Lakeland, FL – University of Tampa‍
• December 16-21: Daytona Beach, FL- University of Central Florida

(Note: Strategic schools and events are selected based on existing relationships and pickleball community engagement).

This tour represents more than just entertainment; it’s a major step forward in popularizing pickleball among college students and sports fans nationwide. With DUPR’s involvement, the tour will elevate the sport’s profile, promote grassroots growth, and build a loyal fanbase.

Follow DUPR and Cracked Media Ventures for live updates, behind-the-scenes content, and highlights from each event. Stay tuned for exciting guest appearances, exclusive giveaways, and more!

To check the latest news on college pickleball, join our Collegiate News Channel on Instagram here.

 DELRAY BEACH, Fla., August 4, 2025. Dynamic Universal Pickleball Rating (DUPR) and All Racquet Sports, the official licensee of adidas Pickleball in the U.S., are proud to announce adidas as the Presenting Sponsor of the Fall 2025 DUPR Collegiate Pickleball Tour. 

This collaboration marks a major milestone for the collegiate game, aligning the world’s most data-driven pickleball platform with one of the most iconic brands in sport. The tour will feature five events across the country, including the Collegiate component at the Pickleball World Championships, and is expected to engage more than 4,000 players from over 125 colleges, with additional high school tie-in events to help grow the game at the grassroots level. 

In a joint statement, the two organizations said: “We believe collegiate pickleball represents the future of the sport. This partnership is about building infrastructure, driving visibility, and empowering the next generation of athletes. All Racquet Sports and adidas share DUPR’s commitment to elevating the game through performance, innovation, and community. Together, we’re not just supporting college players—we’re investing in leaders who will shape the future of pickleball.” 

Through this partnership, adidas and All Racquet Sports will support the collegiate tour’s growth by participating in on-site activations and exploring new ways to engage players, clubs, and fans with performance-driven products and experiences. 

“Adidas’ global vision - ‘Through sport, we have the power to change lives’ - perfectly aligns with what we’re building together. Collegiate pickleball is more than a trend; it’s a movement. And this partnership gives it the platform and resources it deserves,” said Bryan Ogle of ARS. 

About Adidas & All Racquet Sports

All Racquet Sports (ARS) is the official U.S. licensee and distributor of adidas pickleball and padel. As adidas' exclusive partner in these rapidly growing racquet sports, ARS oversees product development, athlete partnerships, marketing, and grassroots growth. From top-ranked professionals to college programs and local clubs, ARS is building the adidas brand across the country with performance-driven gear and community-first activations. ARS also supports major events, player development, and retail expansion through innovative programs that elevate the game at every level. Learn more at www.allracquetsports.com.

For additional inquiries, please contact collegiate@allracquetsports.com.

About DUPR

DUPR (Dynamic Universal Pickleball Rating) is the premier global pickleball rating system and technology platform, trusted by the world's leading clubs, tournaments, leagues, and players. DUPR's dynamic rating system unifies pickleball across age, gender, and location by analyzing match results to accurately evaluate all players across a 2.000 - 8.000 scale. DUPR is the official pickleball rating of leagues, tournaments and clubs around the world, including United Pickleball Association (UPA), PPA, Major League Pickleball (MLP), Pickleball.com, Life Time, The Picklr, National Team Pickleball League, National Pickleball League. It also owns and operates Minor League Pickleball and Collegiate Pickleball, two of the biggest amateur leagues in the sport. Players and operators can visit www.dupr.com to sign up and learn more.

Media Contact:

DUPR

Kyrill Hartog

VP Marketing & Communications

kyrill@mydupr.com

Pickleball rules and scoring differ from other racket sports like tennis, badminton or padel. Traditionally, points could only be earned by the serving team, making strategy and patience critical. But as the sport grows, rally scoring has gained popularity for its faster pace and simpler structure.

So, what’s the difference? And how does it affect DUPR ratings? Let’s break it down.

Traditional Scoring: The Original Pickleball Formula

In traditional pickleball scoring for doubles:

• Only the serving team scores points.
  
• The receiving team can win the rally but only earns the right to force the ball to the second server or get the ball back to serve next.
  
• Both players on the serving team get an opportunity to serve before a sideout occurs.
  
• The score is announced with three numbers (e.g., 7-5-1): serving team’s score, receiving team’s score, and whether it’s the first or second server.
  
• Partners rotate sides only if they score a point while serving.
  

Games are typically played to 11 points, win by 2. To learn more about serving rules in pickleball, check out this blog. 

Rally Scoring: Speeding the Game

Rally scoring changes one key rule: a point is awarded on every rally, regardless of who served.

• Scoring is simplified to two numbers (e.g., 7-6), making it easier for new players and spectators to follow.
  
• Players stay on their designated sides instead of rotating based on points won.
  
• Matches typically play to 21 points, still win by 2, to balance the faster pace.
  

How Does Rally Scoring Affect Your DUPR Rating?

DUPR’s algorithm factors in rally scoring. Because rally scoring matches tend to be tighter, the favorite’s expected point percentage is slightly lower compared to traditional scoring. DUPR’s predictions and post-match updates are based on real data from both formats, so whether you play traditional or rally scoring, your DUPR rating remains fair and accurate.

To learn more about DUPR’s algorithm, check out DUPR’s How It Works Page. 

Bottom Line

Both scoring systems bring unique elements to the game:

• Traditional scoring rewards patience, holding serve, and strategic sideouts.
  
• Rally scoring increases pace, simplifies scoring, and speeds up the game.
  

Which one do you prefer? Either way, DUPR’s rating system adjusts for both.

The Pickleball Player's Science-Based Guide to Sustainable Weight Loss

You’ve put in the work, dialed in your nutrition, built muscle, improved your conditioning, and maybe even hit your weight loss goal while playing the sport you love. But here’s the truth: losing the weight is only half the battle; keeping it off is the real challenge.

This is where reverse dieting comes in. By gradually increasing calories back to maintenance instead of jumping straight into your old eating habits, you can protect your results, rebuild your metabolism, and avoid regaining the weight you worked so hard to lose.

In this guide, we’ll break down exactly how reverse dieting works, why it’s so effective, and how to transition from fat loss to long-term maintenance, without sacrificing your pickleball performance or your lifestyle.

Reverse Dieting: Protecting Your Results

Once you achieve your fat loss goal, the work isn't over. Reverse dieting—gradually increasing calories back to maintenance level—prevents weight regain.

Why Reverse Dieting Works

Extended calorie restriction leads to metabolic adaptation, where your body becomes more efficient and burns fewer calories. Reverse dieting helps restore metabolic rate while maintaining your new body composition.

The Process

• Increase calories gradually: Add 50-100 calories per week
• Monitor weight and measurements: Allow 1-2 weeks between increases
• Prioritize protein: Maintain high protein intake throughout
• Resume maintenance: Reach your new maintenance level over 4-8 weeks

Action Step: Plan your reverse diet before you finish your fat loss phase, and be patient with the process.

Building a Sustainable Mindset

The most sophisticated nutrition and training plan fails without the right mindset. Sustainable weight loss requires shifting from a diet mentality to a lifestyle approach.

Key Mindset Shifts

From Perfection to Progress:

• Expect setbacks and plan for them
• Focus on consistency over perfection
• Celebrate small victories along the way

From Restriction to Flexibility:

• Include foods you enjoy in moderation
• Adapt your plan around social events and travel
• Avoid labeling foods as "good" or "bad"

From Short-term to Long-term:

• Make decisions based on what you can sustain for years
• Focus on building habits, not just losing weight
• Consider how your choices affect your pickleball performance

Practical Implementation

Weekly Planning:

• Prep meals and snacks around your match schedule
• Plan for challenging situations (restaurants, social events)
• Schedule training sessions as non-negotiable appointments

Progress Tracking:

• Use multiple metrics (weight, measurements, photos, performance)
• Keep a simple food and activity journal
• Regular check-ins with yourself or a coach

Recovery from Setbacks:

• Get back on track with your very next meal
• Don't let one bad day become a bad eek
• Learn from challenges to improve your plan

Your Personalized Game Plan

Here’s your simplified roadmap:

• Focus on body composition
• Create a slight calorie deficit.
• Eat plenty of protein.
• Move more—on and off the court.
• Strength train at least twice a week.
• Prioritize sleep like you prioritize practice.
• Reverse diet to maintain results.
• Stay consistent and flexible.

Ready to Optimize Your Training and Recovery for Better Results?

The science is clear: sustainable weight loss comes from consistent exercise, quality sleep, and smart recovery. While nutrition drives fat loss, having the right training and recovery plan makes all the difference in maintaining muscle, improving performance, and staying consistent.

Download the AIM7 app today and get the personalized support you need to:

✓ Track your pickleball sessions and strength training workouts automatically
✓ Monitor your sleep quality and get insights to improve your recovery
✓ Access personalized warmups designed for your body and training needs
✓ Follow custom strength plans to preserve muscle while losing fat
✓ Get targeted mobility and cooldown routines to enhance recovery and prevent injury
✓ Receive daily recommendations tailored to your readiness and goals

Your body composition goals require more than just good intentions—they need a systematic approach to training and recovery that adapts to your unique needs.

Download AIM7 and get started for FREE on iOS

Final Thoughts: A Sustainable Approach to Health and Performance

This isn't about achieving a perfect body or following a perfect diet. It's about creating a sustainable approach that enhances your health, improves your pickleball performance, and fits into your life in the long term.

Remember that sustainable change takes time. Focus on building habits you can maintain for years, not just weeks. Your body is your most important piece of equipment, both on and off the court—treat it with the respect and consistency it deserves.

With patience, consistency, and the right approach, you can lose fat, maintain your results, and enjoy every moment of your pickleball journey. The goal isn't to diet forever—it's to create a lifestyle that supports your health, performance, and love of the game for years to come.

Medical Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, cure, or prevent any health condition or disease.

Before beginning any weight loss program, exercise routine, or making significant changes to your diet, please consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or have concerns about your health.

Individual results may vary. The strategies and recommendations discussed in this blog may not be suitable for everyone. Always listen to your body and discontinue any activity that causes pain or discomfort.

AIM7 and its affiliates are not responsible for any adverse effects or consequences resulting from the use of the information or suggestions contained in this blog. By reading this content, you acknowledge that you are participating in these activities at your own risk.

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The Pickleball Player's Science-Based Guide to Sustainable Weight Loss

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You can play pickleball every day, nail your nutrition, crush your workouts, and hit your protein goals, but if your sleep is off, your weight loss results will suffer. Quality sleep is the silent driver of weight loss and athletic performance, yet it’s one of the most overlooked factors in any fitness plan.

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Sleep: The Most Underrated Fat Loss Tool

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Quality sleep isn't just about feeling rested—it's fundamental to successful fat loss and athletic performance.

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The Sleep-Weight Connection

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Poor sleep disrupts hormones that regulate hunger, metabolism, and fat storage:

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• Ghrelin (hunger hormone) increases
• Leptin (satiety hormone) decreases
• Cortisol (stress hormone) rises
• Growth hormone (recovery hormone) declines

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Sleep Optimization Strategy

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• Target: 7-9 hours nightly, with consistency being as important as duration.
• Sleep Hygiene Protocol:
• Maintain consistent bedtime and wake times (even weekends)
• Create a cool, dark, quiet environment
• Limit screens 1 hour before bed
• Avoid caffeine after 2 PM
• Consider a relaxing pre-sleep routine

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Performance Impact: Better sleep leads to improved reaction times, decision-making, and energy levels during matches.

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Action Step: Track your sleep for one week using a journal or app, then implement one sleep hygiene improvement at a time.

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Wrapping It Up: Your Fat Loss Foundation Is Set

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By now, you’ve built the core habits that make fat loss not just possible, but sustainable:

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• Tip 1: Focus on body composition (because weight alone doesn’t tell the full story).
  

• Tip 2: Create and stick to a calorie deficit.

• Tip 3: Prioritize protein to preserve muscle and keep you feeling full.
  
  
• Tip 4: Maximize movement with a mix of cardio and strength training.
  
  
• Tip 5: Lock in your sleep routine for recovery and hormonal balance.
  
  

These steps set the stage for real results, but here’s the truth: losing weight is often easier than keeping it off.

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That’s where our final tip comes in: how to maintain your results and avoid regaining the weight. It’s the hardest part of the journey but also the most rewarding.

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👉Read the final tip here: The Key to Keeping the Weight Off

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Medical Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, cure, or prevent any health condition or disease.

Before beginning any weight loss program, exercise routine, or making significant changes to your diet, please consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or have concerns about your health.

Individual results may vary. The strategies and recommendations discussed in this blog may not be suitable for everyone. Always listen to your body and discontinue any activity that causes pain or discomfort.

AIM7 and its affiliates are not responsible for any adverse effects or consequences resulting from the use of the information or suggestions contained in this blog. By reading this content, you acknowledge that you are participating in these activities at your own risk.

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The Pickleball Player's Science-Based Guide to Sustainable Weight Loss

You’ve dialed in your focus on body composition, you're eating in a slight calorie deficit, and protein is on point. Now it’s time to unlock one of the most overlooked fat-loss accelerators: daily movement.

Pickleball is already doing a lot of the heavy lifting. It’s a powerful way to burn calories, build coordination, and stay consistent with exercise. But if fat loss is the goal, pairing your court time with intentional movement throughout the day can seriously level up your results (and pickleball ratings) and overall health. 

Whether it’s walking after meals, taking the stairs, or hitting a quick strength session, these small moves add up,  boosting your metabolism, improving recovery, and keeping your body in fat-burning mode between matches.

The Power of Daily Steps

Non-exercise activity thermogenesis (NEAT) can account for 15-30% of your daily calorie burn. Walking is the most accessible way to increase NEAT.

Benefits of increasing your step count:

• 7,000+ daily steps reduce all-cause mortality risk
• Each additional 1,000 steps burns approximately 40-50 calories
• Walking after meals improves glucose metabolism

Practical Strategies:

• Take a 10-15 minute walk after meals
• Use walking meetings or phone calls
• Park farther away or take stairs
• Set a weekly goal of 49,000+ steps (7,000 × 7 days)

Resistance Training: Your Metabolic Advantage

Strength training is non-negotiable during fat loss. Strength training helps preserve muscle, boost metabolism, and enhance body composition. It’s essential during weight loss to prevent muscle loss.

Minimum Effective Dose:

• 2-3 full-body sessions per week
• 6-12 sets per muscle group weekly
• Focus on compound movements (squats, deadlifts, presses, rows)
• Progressive overload to continually challenge muscles

Pickleball-Specific Benefits:

• Improved power and stability
• Potential injury prevention
• Enhanced court reactivity and agility

Looking for a personalized strength training plan? DUPR players get 1 month FREE on GRAVL, an AI-powered platform that creates workouts tailored to your goals. Check it out here.

Cardiovascular Training Strategy

Beyond pickleball, additional cardio supports heart health, endurance, and fat loss.

Guidelines:

• 150 minutes moderate intensity OR 75 minutes vigorous per week
• Pickleball sessions count toward this total
• Add 1-2 HIIT sessions weekly for time efficiency
• Include low-intensity activities like walking or swimming

Action Step: Schedule your training sessions like important appointments, and track your activities to ensure consistency.

Download the AIM7 app to calculate your needs and monitor your progress. 

You already know most of the information you need to lose any extra weight that’s affecting your performance. However, there is one tip that’s super essential, and most people overlook. 

Check out our Weight Loss Tip #5 on Sleep. 

Medical Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, cure, or prevent any health condition or disease.

Before beginning any weight loss program, exercise routine, or making significant changes to your diet, please consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or have concerns about your health.

Individual results may vary. The strategies and recommendations discussed in this blog may not be suitable for everyone. Always listen to your body and discontinue any activity that causes pain or discomfort.

AIM7 and its affiliates are not responsible for any adverse effects or consequences resulting from the use of the information or suggestions contained in this blog. By reading this content, you acknowledge that you are participating in these activities at your own risk.

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The Pickleball Player's Science-Based Guide to Sustainable Weight Loss

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If you’re trying to lose fat without losing your power on the pickleball court, protein is your secret weapon. It’s not just for bodybuilders; it’s essential for anyone who wants to get leaner, stronger, and recover faster after long matches or intense training sessions.

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In Tip #1, we talked about focusing on body composition instead of just the number on the scale. Now it’s time to talk about what you’re eating, starting with protein.

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Why? Because when you’re in a calorie deficit, your body isn’t just losing fat ; it can also start breaking down muscle. That’s where protein steps in: it helps preserve your lean muscle, keeps you full longer, and even burns more calories during digestion.

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In this post, we’ll break down exactly how much protein you need, when to eat it, the best sources (yes, plant-based too!), and how to balance it with carbs and fats for max pickleball performance.

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Let’s dive in.

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Prioritizing Protein for Performance and Fat Loss

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Protein serves multiple crucial functions during fat loss that extend far beyond muscle building:

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The Science Behind Protein's Power

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• Thermic Effect: Protein requires 20-30% of its calories to digest, compared to 5-10% for carbs and 0-5% for fats
• Satiety: High-protein meals increase fullness hormones (GLP-1, PYY) while reducing the hunger hormone (ghrelin)
• Muscle Preservation: Adequate protein intake maintains lean mass during calorie restriction
• Recovery: Supports tissue repair after intense pickleball sessions

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Optimal Protein Intake

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Between 1.6 and 2.2 grams of protein per kilogram of body weight is recommended daily for active individuals in a calorie deficit. For a 70kg (154lb) player, this translates to 110-155 grams per day.

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High-Quality Sources:

• Lean meats (chicken, turkey, lean beef)
• Fish and seafood
• Eggs and egg whites
• Dairy products (Greek yogurt, cottage cheese)
• Plant-based options (tofu, tempeh, legumes, protein powders)

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Timing Strategy: Distribute protein throughout the day, aiming for 25-30 grams per meal to support muscle protein synthesis.

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Action Step: Plan each meal around a protein source first, then add carbohydrates and fats to complete the nutritional profile.

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Balancing Carbohydrates and Fats for Performance

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Contrary to popular diet trends, you don't need to eliminate entire macronutrient groups to lose fat effectively. Your body thrives on balanced nutrition that supports both fat loss and athletic performance.

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Carbohydrates: Your Performance Fuel

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Carbohydrates are your muscles' preferred energy source, especially during high-intensity pickleball rallies. The key is choosing quality sources and timing intake appropriately.

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Best Choices:

• Whole grains (oats, quinoa, brown rice)
• Fruits (especially berries, apples, bananas)
• Starchy vegetables (sweet potatoes, squash)
• Legumes (beans, lentils, chickpeas)

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Timing Tip: Consume carbohydrates around your training sessions to fuel performance and support recovery.

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Healthy Fats: Essential for Hormones and Health

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Dietary fat supports hormone production, nutrient absorption, and joint health—all crucial for pickleball players.

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Quality Sources:

• Avocados and olives
• Nuts and seeds
• Olive oil and avocado oil
• Fatty fish (salmon, mackerel, sardines)

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General Guidelines:

• 20-35% of total calories from fat
• Emphasize monounsaturated and omega-3 fatty acids
• Limit processed and trans fats

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Action Step: Initially, use a food tracking app to understand your macronutrient balance, then transition to intuitive eating as you develop better habits.

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It's time to boost your pickleball ratings! Want help measuring your protein intake? Download the AIM7 app to calculate your needs and monitor your progress. 

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Check out Weight Loss Tip #4: Maximizing Movement. 

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Medical Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, cure, or prevent any health condition or disease.

Before beginning any weight loss program, exercise routine, or making significant changes to your diet, please consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or have concerns about your health.

Individual results may vary. The strategies and recommendations discussed in this blog may not be suitable for everyone. Always listen to your body and discontinue any activity that causes pain or discomfort.

AIM7 and its affiliates are not responsible for any adverse effects or consequences resulting from the use of the information or suggestions contained in this blog. By reading this content, you acknowledge that you are participating in these activities at your own risk.

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