This is not "just quantum mechanics", it is more than that. Quantum mechanics tells you that states u-ubar and d-dbar are allowed to mix, so that you can consider a u-ubar system as a sum of (u-ubar + d-dbar) plus (u-ubar - d-dbar), but it doesn't tell you that they have to mix.
If these states didn't mix, and they had approximately the same energy, then there would be no paradox, you would be free to think of the pion as a u-ubar, or as d-dbar. If the u and d have a different mass, then u-ubar and d-dbar would be the right way to visualize the "u-pion" and the "d-pion", even when there are reasonably strong interactions.
But for the actual pions, the symmetric part is split in energy from the antisymmetric part by hundreds of MeV, five times the mass of the pions. This splitting is what makes the pions counterintuitive, and to answer the question you need to address the splitting.
Saying that pions are made of quarks is like saying that sound is made of atoms. It's true that if there are no atoms, there is no sound, but that's about it. The QCD vacuum is like a condensed matter system, and it has a quark condensate at the pion scale. The eigenstates of motion of the quark condensate define the low-lying excitations of QCD, and the lightest motion of the condensate is moving it's parts chirally against each other. By this, I mean turning the left-handed u/d and right-handed u/d quarks in the condensate by an opposite phase. This would do nothing to the energy if chiral symmetry were exact, that is, if the quarks were massless. This means that you could "move" the vacuum in the chiral direction without any energy cost, and this gives massless "phonons" (Goldstone bosons) for this process, by moving the vacuum over here a little, and not moving the vacuum over there. These phonons carry the same quantum numbers as the isospin triplet u-dbar/symmetric/d-udbar. These phonons are the pions.
The mass of the pions is not zero, but it is small compared to other strongly interacting particles by a lot. This reflects the fact that the up/down quarks are light compared to the QCD scale. While this picture is only accurate to the extent that the pion mass is small (and the pion is not that light), it is indispensible for understanding pion scattering. Because while the pion mass is visible at scales of 7 to 8 fermis, the interactions with stuff like the proton take place at a scale of 1 fermi, where the pion mass is negligble.
The reason pions are split from their isospin zero partner, the eta-prime, is because the gluons in the vacuum already break part of the chiral symmetry by themselves, through instantons. This splits the two kinds of chiral sound, the pion and the eta, and neither of them is made up of quarks like a molecule is made of atoms. The eta-prime vacuum sound mode is five times stiffer than the pion vacuum sound mode.
When doing quark analysis of light mesons, one must always keep in mind that they only tell you the symmetry numbers, the isospin, strangeness (or SU(3)) quantum numbers. It is only at high energies/high masses that quarks become constituents of the hadrons and mesons in the ordinary sense.
This post imported from StackExchange Physics at 2015-03-02 08:05 (UTC), posted by SE-user Ron Maimon