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, during games, in-between doubleheaders, and following games to maximize your on-field performance!
Pre-Game Nutritional Strategies
Sodium Pre-Game: 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. Good Sodium Sources: Himalayan Pink Salt & Redmond Real Salt
Proteins, Carbohydrates, and Fats Pre-Game: It’s important to consume quality macronutrients (proteins, carbohydrates, and fats) prior to your game. These macronutrients will give your body plenty of energy and support your on-field actions. Good Carbohydrate Options Pre-Game: Fruit, Sweet Potatoes, White Potatoes, White Rice, Brown Rice, Jasmine Rice. Good Protein Options Pre-Game: Whole Eggs, Fish, Chicken, Red Meat. Good Fat Options Pre-Game: Avocado, Raw Nuts
When Should I Consume My Pre-Game Meal?
I feel that it’s best to eat your pre-game meal 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. You don’t want to eat your pre-game meal too close to game time 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.
In-Game Nutritional Strategies
Here’s a simple, yet extremely effective recipe that I’ve been using with my athletes for the past few years. You can use this recipe during games to prevent cramping and stay hydrated naturally!
In-Game Elite Sports Drink Recipe
Step 1: Fill a bottle with 20-24 oz of water
Step 2: Squeeze 1 lemon into your bottle – Lemon has the most electrolytes out of all the citrus fruits
Step 3: Add 1/2 Teaspoon of Pink Himalayan Salt – Himalayan pink salt has 84 trace minerals and electrolytes
Step 4: Add 1 Tablespoon of All-Natural Honey – Glucose from honey will restore energy levels after intense bouts of exercise/activity
Step 5: Shake it up and enjoy!
Hydrate: 1/2 teaspoon of Himalayan pink salt. Drinking water with added electrolytes (Himalayan Pink Salt) after you play a game will help you to replace the 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 you want to consume foods that are easy to digest so your body doesn’t expend a ton of energy. Foods that are fairly simple to digest: Fruit (Apples, Bananas, Oranges, Grapefuit, Berries, etc.), Raw Nuts (Almonds, Pistachios, Walnuts, Cashews, etc.), and Avocados. A good quality protein shake is also a fantastic option. If you’re looking for a good protein shake, Athletic Greens makes fantastic products with great ingredients.
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
Hydration Post-Game: Multiple studies show after intense activity your body loses large amounts of fluids. As I previously said 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.
Carbohydrates Post-Game: 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. Good Carbohydrate Options Post-Game: Sweet Potatoes, White Potatoes, White Rice, Brown Rice, Jasmine Rice, Fruits
Protein Post-Game: Protein is a macronutrient that is CRUCIAL for recovery. By consuming protein following a game you’re able to repair and rebuild damage done to muscles during your game. Good Protein Options Post-Game: Whole Eggs, Red Meat, Fish, Chicken
When Should I Consume My Post-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!
The food options I listed for carbohydrates, proteins, and fats (pre and post-game meals) are not limited to what I chose above. Pick and choose which foods are best for your body/needs.
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: firstname.lastname@example.org