PICKLES - THE UNEXPECTED PERFORMANCE BOOSTER IN AN ATHLETE’S DIET

How Do Pickles Help An Athlete?

To an athlete, pickles have a lot to offer with consumption in a very small servings:

• Electrolyte Intake : Pickle juice is rich in potassium, magnesium and sodium. It has been found to stop cramping 40% faster than drinking water. As soon as the vinegar touches the mouth, it triggers a reflex that alerts our brains to tell our muscles to stop contracting and relax.
• Hydration : Hydration is the key to muscle performance, recovery, and increased energy levels. Pickle juice (also known as brine) is rich in water and electrolytes. It helps the athlete in rehydrating after a strained workout.
• Muscle recovery : Foods with high sodium content have proven to aid in fast muscle recovery.  Pickles seem to trigger a reflex that reduces cramp-inducing signals in the muscles. This is beneficial to athletes prone to cramps while in training or competing.
• Improved Gut Health : Fermented Pickles (those made through natural fermentation) contain beneficial bacteria (probiotics) that support gut health. For athletes, a body with a healthy gut is important for nutrient absorption, immunity, and overall body recovery.
• Mental Refreshment : People pursuing sports have a very rigid diet. They might get frustrated and crave for something that is spicy and flavourful. Pickles generally become a go-to option for athletes in this case.

Data Source - Sodium content of Indian pickle brands

                        Potassium and sodium - Research Gate.

How Can An Athlete Include Pickles In Their Diet?

• For Advanced Athletes - Pickle juice becomes an essential supplement to recover fast. Some athletes use it post workouts but some prefer it using pre-matches as a precautionary measure. If you are prone to cramps, it is recommended to sip pickle juice before the game to help your muscles manage minor sprains during play.
• For Intermediate/Beginners - If you are not indulged in full-time sports, or play some sports as a hobby, you can add pickles to your regular diets instead of pickle juice. Pairing a spoon or two of homemade pickles will give you sufficient nutrients and electrolyte content to keep you hydrated and energetic.

Summary

Now we know how pickles can indeed be a performance booster in an athlete’s diet. It is a flavourful way in which it can provide hydration, electrolyte and sodium intake, muscle recovery, and improve gut health. When consumed in moderation, it can prove to be a true supplement for a person pursuing any sports. Moreover, we have seen famous athletes - ones whom we admire and take inspiration from promoting pickles and pickle juice on field.