Post-Game Snacks Making You Sore?

From smarter feet to faster hands to recovery that lasts — this week’s drop has what your game’s been missing.

Author

Empower Pickleball
September 11, 2025 • Estimated Reading Time: 9 minutes

It’s cooling off fast in my corner of the world, and I’ve been squeezing in as much outdoor play as I can. But the other day I wandered into a new indoor pickleball facility tucked inside a half-empty mall — and let’s just say I’ve found my winter spot.

We’re talking more than courts: zero-gravity 4D massage chairs, an infrared sauna with salt therapy, even tournament-grade ping pong. Winter suddenly feels a lot less grim.

Still, one of the stories in this week’s drop has me itching to head south… this club and community are something else. 😍

And if you’re new here: Empower Pickleball publishes two newsletters each week—Tuesday’s All-Player Edition (for everyone) and today’s Women’s Edition (female-forward, practical, and unapologetically us).

TIPS & TRICKS

Why Your Feet Decide Who Wins at the Net

Too many players retreat from the kitchen line the second things speed up — and that’s when rallies unravel. The line isn’t about guts, it’s about your feet. Small, sharp movements keep you balanced, connected, and ready to pounce.

  • Shuffle side to side to close gaps down the middle

  • Step back only to reset, then recover fast

  • Move forward in control, not while swinging


💡 Why It Matters: Smart footwork is what turns the kitchen line into your best weapon.

NUTRITION

Protein-Rich Snacks That Support Pickleball Recovery for Women

You just played your heart out — sweat dripping, legs buzzing, and your group chat already planning a rematch. What your body actually wants? Protein. Not a pastry, not “just water.” Protein plus carbs and a little sodium is the recovery combo that rebuilds muscle, keeps energy steady, and makes tomorrow’s game feel possible.

The good news is it doesn’t have to be complicated. A cottage cheese cup with pineapple, a tuna packet with crackers, even chocolate milk hits the sweet spot. The trick is aiming for 25–35g within two hours of play so your muscles get the repair they’re begging for. Skip it, and you’ll feel it in every sore step the next day.


💡 Why It Matters: Recovery snacks aren’t extra — they’re the difference between dragging tomorrow and showing up ready to play again.

GEAR

Protein-Rich Snacks That Support Pickleball Recovery for Women

Warm-ups usually get skipped. The C2 Kit makes them matter. Designed by acceleration coach Curt Carbaugh, it wakes up the exact muscles pickleball hammers — hip flexors, glutes, forearms — so you’re ready to move fast and react faster.

The payoff is real: quicker first steps, sharper hands at the net, and less soreness the morning after. It’s a warm-up system that feels like bringing a strength coach to the courts — without the whistle.


💡 Why It Matters: Strong starts mean stronger finishes — and fewer excuses for slow feet.

COMMUNITY

The Pickleball Club Everyone’s Talking About in Tennessee

In Knoxville, Premier Pickleball is proving that a club can be more than just courts. Since opening in April, it’s built around family ownership, pro-level coaching, and a culture where members feel supported on and off the court.

From music-backed cardio clinics to a junior academy and wellness partnerships with local providers, Premier is blending sport, social connection, and whole-player care. Director Chris Karges calls it “building a family,” and players are buying in — making Premier one of Tennessee’s fastest-growing hubs.


💡 Why It Matters: Clubs like Premier show how pickleball is evolving into true community centers.

  • Kolkata’s Dynamic Duo 👭 Rachel and Danielle Jones are turning heads in India’s pickleball scene — balancing business, family, and competition while inspiring young women to pick up a paddle.

  • Playing for a Cause 💜 The Dink Out Domestic Violence fundraiser in Bethany Beach brought in nearly $60K for Delaware Womenade, supporting women and children escaping abuse.

  • Bigfork’s Pickleball Destination 🏔️ Jim Lafferty’s Jewel Basin Center has grown into a 1,800-member hub in Montana — drawing players (and vacations) from around the world.

Game-Day Gear That Delivers

Centerline builds apparel made for the demands of pickleball. Breathable fabrics keep you cool in long rallies. GripTek® details help you hold steady through fast hands and tough points. Fits are designed to move with you without getting in the way.

Snag 20% off by using the code EMPOWER20 at checkout, because the right gear actually makes a difference.

This Week on Keeping It Real with Gina & Neil

From Chicago’s pro courts to local league battles, Gina and Neil share what it’s like to face towering opponents and why chemistry with your partner matters more than you think. Along the way, they reflect on what it means to learn from elite players — and how coaching styles and court awareness can change your game for good.

📺 Watch it on YouTube
🎙️ Listen on Apple Podcasts or Spotify

My Secret Weapon for Sore Muscles

I didn’t think I’d be the type to rave about a heat + vibration gadget, but the Venom Go by Hyperice is my new post-pickleball obsession. It snaps onto a pad, sticks wherever you’re sore, and instantly melts away tight muscles.

I love that I can control it from my phone (because who wants to get off the court mid-recovery?). It’s small enough to throw in my bag and makes recovery feel like a luxury instead of a chore.