High School Baseball Nutrition
Night Prior to AND 3-4 hours prior to EVENT Meal
Carbohydrates: 65-70% - of this meal from Complex carbohydrates Oatmeal, sweet potato, whole grain cereal (LOW SUGAR), baked potato, brown rice, banana, apple, orange, wheat pasta.
Example: 12.5 oz sweet potato or 15 oz baked potato or 1 cup + 2/3 cup brown rice or 1 cup oatmeal + 1 tbsp honey or 2.5 cup cooked wheat/whole grain pasta
Protein: 15-20% of this meal from LEAN protein sources - Boneless/Skinless Chicken Breast, Egg Whites, Lean sirloin, grilled halibut/tilapia, whey protein.
Example: 2-3 oz grilled boneless skinless chicken breast or grilled LEAN sirloin or 4-6 egg whites
Fat: 10-15% of this meal from Poly and Monounsaturated fat sources Avocado, almonds, peanut butter, olive oil, walnuts, enova oil. Limit saturated fats such as fatty meats (bacon, sausage, hamburger, butter, etc).
Example: 1-2 oz avocado or 6-12 almonds or 2-4 tsp peanut butter
Pre- Event Meal 1.5hrs Prior
NOTE: This meal is not as HEAVY as the night before meal or the meal 3-4 hrs prior to EVENT
Carbohydrates: 70% of this meal from Complex carbohydrates Oatmeal, sweet potato, whole grain cereal (LOW SUGAR), baked potato, brown rice, banana, apple, orange, wheat pasta.
Example: 7.5 oz sweet potato or 9 oz baked potato or 1 cup brown rice or ½ cup oatmeal + 1 tbsp honey or 1.5 cup cooked wheat/whole grain pasta
Protein: 10% of this meal from LEAN protein sources - Boneless/Skinless Chicken Breast, Egg Whites, Lean sirloin, grilled halibut/tilapia, whey protein.
Example: 1-2 oz grilled boneless skinless chicken breast or grilled LEAN sirloin or 2-4 egg whites
Fat: 20% of this meal from Poly and Monounsaturated fat sources Avocado, almonds, peanut butter, olive oil, walnuts, enova oil. Limit saturated fats such as fatty meats (bacon, sausage, hamburger, butter, etc).
Example: 1 oz avocado or 6 almonds or 2 tsp peanut butter
During Event Nutrition
* The key is electrolytes, glucose and hydration WATER is a must pre, during and post event
-Gatorade or Powerade High Gi carbs to sustain blood sugar during EVENT
-Apple, orange, banana Fruit carbohydrates + electrolytes
-Power Bar Can be eaten during event (NIBBLED ON) do not eat all at once
-WATER! WATER! WATER!
Post-EVENT Meal
IMMEDIATELY following: 24 oz Gatorade or Powerade consumed AFTER EVENT for full glycogen repletion
With in 45-60 minutes after Game:
Carbohydrates: 50-55% of this meal from Complex carbohydrates
Example: 7.5-10 oz sweet potato or 9-12 oz baked potato or 1-1.33 cup brown rice or 1.5-2 cup cooked wheat/whole grain pasta. Also ½-1 cup steamed veggie in addition to starchy carbs
Protein: 25-30% of this meal from LEAN protein sources - Boneless/Skinless Chicken Breast, Egg Whites, Lean sirloin, grilled halibut/tilapia, whey protein.
Example: 3-4 oz grilled boneless skinless chicken breast or grilled LEAN sirloin or 6-8 egg whites
Fat: 15-20% of this meal from Poly and Monounsaturated fat sources Avocado, almonds, peanut butter, olive oil, walnuts, enova oil. Limit saturated fats such as fatty meats (bacon, sausage, hamburger, butter, etc).
Example: 2-3 oz avocado or 12-18 almonds or 2 tbsp peanut butter
Nutrition Tips
Directly prior to game (15-20 minutes and throughout the EVENT) consume carbohydrate drinks with electrolytes to sustain blood sugar (for energy) and adequate electrolyte balance.
Avoid Fat and Protein. Its not just what you eat the DAY OF THE EVENT Every day you should consume 5-6 frequent meals to keep your body fueled all day long.
Pre and During EVENT nutrition is to provide the essential nutrients to allow peak performance and Post EVENT nutrition is the essential nutrition for recovery.
Avoid consuming food 30-45 minutes prior to EVENT. Nutrition is provided the days before (normal daily nutrition), night before, and 3-4 hours before the EVENT. Eating directly before the EVENT can cause upset stomach, feeling of fullness and heaviness and even bloating. Remember to eat foods that you know your body responds well to.
WBP Nutritional Advisor
