If your goal is to DOMINATE on the diamond you NEED to provide your body with the best nutrients possible! Here’s some basic pre and post-game nutritional principles I used over the course of my playing career and continue to use with my athletes today!
Pre-Game Nutritional Strategies
Carbohydrates (20-40 Grams)
My Favorite Carbohydrates Pre & Post-Game: All Fruits, Quinoa, Sweet Potatoes, White Potatoes, White Rice, Brown Rice, Jasmine Rice, All Vegetables, Avocados
Protein (21-40 Grams)
My Favorite Proteins Pre & Post-Game: Eggs, Fish (Tuna, Salmon, Tilapia, Trout, etc.), Chicken, Red Meat, Turkey
Sodium is one of the most powerful electrolytes on the planet. Take 1/2 a teaspoon 30 min prior to your game in order to stay hydrated and prevent cramping during your game. My Favorite Sources of Sodium: Himalayan Pink Salt & Redmond Real Salt
I felt best when I ate my pre-game meal 2-4 hours before a game. This worked for me because once the game rolled around I felt fully digested. Some guys like eating right before a game and that’s fine. However, personally I didn’t like feeling full at the start of a game.
Post-Game Nutritional Strategies
Carbohydrates (40-80 Grams)
It’s important to restore glycogen levels following intense bouts of physical activity to stabilize your blood sugar and allow our body to repair tissue.
Protein (21-50 Grams)
Protein is a macronutrient that is CRUCIAL for recovery. By consuming protein post-game you’re able to repair and rebuild damage done to your muscles during the game.
Multiple studies show after intense activity your body loses large amounts of fluids. Having said this, drinking water after you play a game will help you to replace the fluids lost during your game to ensure you stay properly hydrated. This will also help restore your body temperature to a normal level
Try to consume your post-game meal as close to the conclusion of your game as possible to jump-start the recovery process!