Tip of the Day
Baseball season is back and in full swing! If you’re a member of the team, smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Here's a game plan on how to eat for energy and hydrate for high performance:
- Three to four hours before the game, eat a balanced meal. A good rule of thumb for building your plate:
- Fill half your plate with colorful fruits and vegetables.
- Reserve a quarter of your plate for whole grains (such as whole-grain bread, pasta or brown rice)
- Leave the last quarter of your plate for lean protein (such as eggs, fish, beans or chicken).
- Keep meals on the healthy side with moderate amounts of fat, since high-fat meals like fried chicken or a cheeseburger and fries can lead to feeling weighed down and sluggish.
- Water is the most important nutrient for baseball players. Inadequate hydration can lead to muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration.
- Stay well-hydrated during the game by drinking about 4 to 8 ounces of fluid every 15 minutes.
- Special note to pitchers and catchers: These positions usually need more fluids and sports drinks since catchers wear heavy equipment and pitchers are in continuous movement.
To learn more about how to bring you’re A-game to the field, consult a registered dietitian nutritionist in your area and visit our Tips for the Weekend Baseball Warrior page.
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Reviewed February 2013