Baseball Athletes and Nutrition for Performance
Submitted by Brian McGaughran, D.C.
Lisa Dorfman, MS, RD, LMHC
Sports Nutritionist
University of Miami
Baseball Basics
What drives the ball and body around the field is energy. The physiological energy source for playing baseball is primarily anaerobic-which means carbohydrate energy is key for performance. A daily dose of high quality protein for muscle power is required for strength, endurance, and recovery.
Like baseball, eating well requires skill. In this case it is the coordination of meals, snacks and reaction time. Dietary reaction time means eating three meals plus two snacks every few hours throughout the day, with the goal of meeting calorie needs and maintaining muscle mass. Without a steady dose of protein, roughly 25 grams of protein per meal, along with substantial calories from foods like grains, pasta, rice, potatoes, beans, peas, corn, bread, vegetables, fruits and low fat dairy. Injury, stress, and illness become ones' personal three strikes towards dietary disaster.
Play Ball
Eating and getting enough fluids before and after game time gives athletes the leading edge-a steal towards playing well. Getting a variety of foods throughout the day, foods like lean meats, chicken, fish, pork, eggs, and milk plus whole grains, colorful fruits and vegetables ensures that players will get enough vitamins and minerals-micronutrients that assist the body in using energy from carbohydrates, protein and fat.
Just like the glove helps to catch the ball, vitamins and minerals from fresh foods, grilled meats, deep green veggies, and fruits helps the body to use the energy from food easier. Sure, one can still eat fast foods, chips, soda and candy, but without enough vitamins and minerals and too much fat, salt, and additives that the fast foods offer will make it more difficult to feel energized, stay fit, and quickly recover from a day at the park. Ample fluids and sport drinks like Gatorade help are critical for the final nutritional slide to home plate.
On the Road
The key to getting enough food on the road, regardless of travel or late games is to plan ahead. Take a stash of sport or breakfast bars, shakes, sport drinks, crackers, trail mix, healthy soups like vegetable, bean, noodle or minestrone, small cereal boxes, fresh fruit, and mini bagels to practice, on the bus or plane. When ordering out, have a sub with lean meat, all the vegetable fixings, and a dab of lite mayo or mustard, or try a grilled chicken salad or sandwich or grilled burger at the local fast food joint, and at a more formal restaurant go for the soup, salad, warm dinner rolls, grilled fish, seafood, poultry or game. If dessert is a tradition, try a sorbet or frozen yogurt cone. For snacks, go for some pretzels-large warm or out-of-the-bag, baked potato or tortilla chips with bean dip or salsa, or an apple, banana, pear, peach or bunch of grapes. And don't forget the fluids-without fluids, your muscles will buckle, your mind will melt, and batter will be out!
|