If your goal is to dominate on the field you need to provide your body with the best nutrients possible! In this article, I will provide you with nutritional practices that you can use prior to games, in-between doubleheaders, and following games to maximize your on-field performance!
Pre-Game Nutritional Strategies:
What foods and nutrients should be part of my pre-game meal?
Macronutrients (Proteins, Carbohydrates, Fats): It’s important to consume quality macronutrients prior to your game. These macronutrients will give your body plenty of energy and support your on-field actions.
Examples of Quality Proteins, Carbohydrates and Fats:
Protein: Eggs, Fish, Meat
Carbohydrates: Fruit, Rice, Potatoes
Fats: Raw Nuts, Avocados
Sodium: Sodium is one of the most powerful electrolytes on the planet. Take 1/2 a teaspoon 30 min prior to your game to stay hydrated and prevent cramping.
When Should I Consume My Pre-Game Meal?
I feel that it’s best to eat your pre-game meal 2-4 hours before a game. In my opinion, this time window gives your body plenty of time to digest the meal once your game begins.
In-Between Games/Doubleheaders:
Hydrate: Drinking water with added electrolytes (Himalayan Pink Salt) following competition will help you to replace fluids lost during your game. This will also restore your body temperature to a normal level, prevent cramping, and keep you hydrated for your next game.
Consume foods that are easily digested: In-between games consume foods that are fairly easy to digest so your body doesn’t expend too much energy digesting the food. Foods that are fairly simple to digest: Fruits (apples, bananas, oranges, grapefuit, berries, etc.), and Raw Nuts (almonds, pistachios, walnuts, cashews, etc.), are two great options. In addition, a good quality protein shake is also a fantastic option.
Don’t consume a huge meal in-between games: In my opinion, it is not a good idea to eat a large meal in-between games as your body will spend a considerable amount of time and energy digesting the food. This will limit the amount of energy you can expend on the field, and may hinder on-field performance.
Post-Game Nutritional Strategies:
What foods and nutrients should be part of my pre-game meal?
Protein: Protein is a macronutrient that is crucial for recovery. By consuming protein following a competition you’re able to repair and rebuild damage done to muscles during your game.
Carbohydrates: 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.
Sodium/Hydration: Multiple studies show after intense activity your body loses large amounts of fluids. As I previously mentioned above, drinking water with added electrolytes after you play a game will help you replace the fluids lost during your game and ensure you stay properly hydrated. This will also help restore your body temperature to a normal level.
When should I consume my pre-game meal?
Try to consume your post-game meal as close to the conclusion of your game as possible to jump-start the recovery process!
Wrapping Up
I hope this post was able to provide you with some nutritional practices that you can use this season to help you dominate on the diamond! If you have any follow up questions or comments please feel free to email me: simonesbaseballtraining@gmail.com
