Teaching Better Baseball

1.    Stay Hydrated
Water is the most important nutrient for baseball players because practice and games often take place in hot, humid weather.  Staying well hydrated will improve your performance and protect you from muscle cramps and heat illness.  Follow a schedule for fluid intake – don’t rely on thirst.  Drink 2 cups (16 ounces) 2 hours before practice and games.  Then drink often during warm-ups and between innings to stay well hydrated.  In hot, humid weather use a sports drink instead of water.  Weigh yourself before and after practice and games and drink 3 cups for every pound of weight lost. 

2.    Fuel Up For Practice and Games
Take the time to have a healthy meal before arriving at the baseball park.  This way you won’t have to rely on the fast food and snack foods available at the park.  If you have a night game or evening practice, eat your biggest meal in the late afternoon so you won’t be starving afterwards and be tempted to overeat.   

3.    Choose Healthier Options When Eating Out
If you spend a lot of time on the road you have probably become dependent on restaurants for your meals.  Most restaurants offer healthier food options and if you visit their websites you can easily discover these options.  Here are a few ideas for eating healthy when eating on the road:

Breakfast
·    Cereal with low-fat milk and fresh fruit
·    Whole wheat toast with peanut butter and a banana
·    Fruit and yogurt smoothie
·    Egg white omelet with fresh fruit instead of hash browns

Lunch
·    Turkey, chicken, tuna, ham or roast beef sandwich on whole grain bread
·    Grilled chicken salad with vegetable, minestrone or bean soup
·    Bean, rice and cheese burrito with pinto or black beans instead of refried beans

Dinner
·    Grilled or baked chicken, fish or shrimp with rice or a baked potato and a lot of vegetables
·    Thick crust pizza with veggies or Canadian bacon
·    Chicken soft tacos without sour cream