Ever find yourself a split-second too slow on a volley? You see the shot coming but your paddle gets there just a beat late. Maybe you chalk it up to age, or just a rough day.
But what if the real fix wasn’t more practice – but a simple change to what you eat before you play?
New research shows you can actually snack your way to faster reactions and laser focus. The secret weapon? Two nutrients you’ll find in foods already sitting in your kitchen.
Let’s get straight to why these nutrients matter, and how they could help you play a faster, more focused game, starting with your very next match.
Outspeed Your Opponents – With Food!
The two nutrients are lutein and zeaxanthin. You might know them as “eye vitamins,” but they do more than help you see the ball. They also give your brain a boost.
Both nutrients support the areas of your brain that handle fast decisions, focus, and quick reactions – everything you need for great pickleball.
Even better, they act like protective gear for your brain’s wiring, helping you process information faster and more accurately in the heat of the action.
The Two Nutrients Put to the Test
Researchers at the University of Georgia wanted to know just how much these nutrients could help.
So they took adults and split them into two groups. One group got a daily dose of lutein and zeaxanthin. The other group got nothing. Nobody, not even the scientists, knew who was getting what.
Then the real fun began. Participants took part in a series of brain-and-body reaction challenges.
First, a “flicker vision” test. Participants had to spot the moment a blinking light appeared steady. This is just like seeing and reacting to quick ball changes at the net – a test of pure visual speed.
Next came a classic reaction-time test. When a random light flashed, participants had to hit a button as quickly as possible. Think of it as your paddle reflexes in a hand battle at the kitchen line.
Finally, a “moving light” prediction game. Here, a racing light zipped toward a finish line, and players had to press a button at the perfect moment. This mirrors tracking a speeding shot and timing your return with precision.
The results were surprising. The group taking the two nutrients improved their performance on all tests by a whopping 10%. The placebo group showed no improvement at all.
Ten percent might not sound like much until you think about what that means on the court. That’s the split-second difference between getting your paddle on a screaming drive… and watching it zip past you.
Which Foods Pack the Biggest Brain Punch?
Lutein and zeaxanthin are found naturally in: egg yolks, leafy greens like spinach and kale, yellow and orange bell peppers, pistachios, and corn.
So, before your next match, fuel up with one of these easy recipes:
Power Scramble: Eggs, Spinach & Peppers
- 2–3 eggs
- 1 cup fresh spinach
- 1/2 yellow or orange bell pepper, diced
- 1 tbsp olive oil
- Salt & pepper
How-to make:
- Sauté peppers in olive oil for 2 minutes.
- Add spinach and cook until wilted.
- Crack in eggs, scramble until just set.
- Season and enjoy. Try with a whole-grain tortilla for a court-ready breakfast.
Kale, Egg & Pistachio Salad
- 2 cups chopped kale
- 1–2 hard-boiled eggs, sliced
- 1/4 cup pistachios
- Olive oil and lemon juice (for dressing)
- (Optional: 1/4 cup corn for extra crunch and color)
How-to make:
- Massage kale with olive oil and lemon juice until soft.
- Top with sliced eggs, pistachios, and corn.
- Toss and pack it up for a fresh, brain-boosting meal on the go.
Bonus tip
If you want an even easier way to get your daily lutein and zeaxanthin, many players in our community swear by Advanced Vision Formula.
It delivers both nutrients in clinical doses, plus additional eye-supporting ingredients like bilberry extract and ginkgo biloba that help with visual processing and circulation. It’s a convenient backup for busy mornings.
Click here to find out more about Advanced Vision Formula.
Bottom Line
If you want to play faster, stay focused, and enjoy more wins on the court, try adding these nutrients to your pre-game routine. You might be surprised by how big a difference they can make.
