You know that feeling when you step on the court after lunch and suddenly you’re playing like you borrowed someone else’s body?
Your timing’s off. Simple volleys sail long. And that third shot drop you nailed this morning? Forget about it.
You might blame “afternoon fatigue” or getting older. But here’s what’s really happening – and why one snack combo you’ve never tried can flip the script.
Why Good Players Suddenly Suck at 3pm
Your body runs on an internal clock that doesn’t care about your pickleball schedule. Between 2 and 4pm, this clock dials down your alertness, slows your reaction time, and makes your brain feel like it’s wrapped in cotton.
It’s called the circadian dip. And it hits everyone – even 25-year-olds (they just bounce back faster).
The problem? Most of us fight it with the wrong weapons. More coffee just makes you jittery. Power bars sit heavy in your stomach. And that sports drink? You’re basically drinking liquid sugar right when your body’s trying to shut down.
The Snack That Beats Biology
Sports scientists wanted to find a food-based solution to afternoon mental fatigue. They tested various combinations on adults during their natural energy dips, measuring reaction times, focus, and cognitive performance.
The winner? A simple combo of berries and cocoa.
Here’s why it works: Berries – especially blueberries, strawberries, and blackberries – are packed with compounds called anthocyanins that help blood flow to your brain. Meanwhile, cocoa contains flavonoids that keep your brain firing on all cylinders.
Together, they’re like a gentle wake-up call for your nervous system right when it wants to nap
In studies, the results were remarkable. Participants who consumed this combination 30-60 minutes before their afternoon slump maintained sharp mental performance for up to six hours. Their reaction times stayed consistent, their focus remained laser-sharp, and their decision-making didn’t deteriorate.
Try This New Pre-Game Ritual
So here’s what to do. About an hour minutes before you play, makes this pre-game smoothie:
- 1 cup mixed berries (blueberries and strawberries are best, but any will work)
- 1 tablespoon unsweetened cocoa powder
- Water to blend
Blend for 30 seconds. That’s it. Toss it in a to-go cup, and you’re set.
No blender? No problem!Stir cocoa powder into some yogurt. Greek or plain yogurt will do. Then top with berries and eat.
Remember: Timing matters. Have the smoothie or snack about an hour before you hit the court. That will give you enough time to digest it. And the effect will kick in by the time you start playing.
The Bottom Line
You can’t change your body clock, but you can work with it – and maybe even outsmart it.
Next time you’re playing after 2pm, try the berry-cocoa combo. See if you’re still sharp and quick in game three. Notice if those silly mistakes just… don’t happen. Find out if you’re still sprinting for balls that everyone else is watching roll by.
Try this before your next afternoon session. Your doubles partner will thank you.
