Diet Plan for Softball Players
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Fuel Up for Peak Performance in Softball!
Sports nutrition for softball players is important to meet the demands of this fast-paced sport that requires a unique mix of strength, speed, power and agility, in addition to sharp focus, quick judgment, and split-second reaction time. Nutrition and hydration impact every aspect of your game as a softball player.
Healthy meal planning should be implemented year-round, especially during the preseason. This time of year may be hectic for students; however, it is the optimal time to build healthy eating habits that will carry over into the active season.
Softball players who follow the proven sports nutrition strategies in "Softball Sports Nutrition" are more likely to perform at an optimal level and outperform their competition.
Quick Reference Game Day Fueling Strategies
Click through the chart below to see fueling strategies that start with your pregame meal and end with your postgame meal. Click on the links within the chart for more detailed information that will help you optimize energy levels, maximize recovery, and incorporate the fueling strategies into your busy schedule.
| Fluids | Fuel | Examples | Tips | Explanations | |
|---|---|---|---|---|---|
| PREGAME MEAL 3-4 hours before game time, you can eat a larger meal. If you only have 2 hours, eat a little bit lighter to allow enough time for food to digest before game time. REFERENCE LINKS Fueling Before Activity Hydrate to Perform Great Nutritious Recipes | 20 ounces of fluid | Healthy Carbs for Energy (Fruit, Whole grains, Milk and Yogurt) Protein for strength and to keep hunger away which can be distracting | • Roasted turkey sandwich with cheese on whole wheat bread, lettuce and tomato, avocado (optional) • Banana • Whole Wheat Pretzels • Low-fat Chocolate Milk Or • Spaghetti with Meatballs • Green Tossed Salad with Balsamic Vinegrette or Kale Ceaser Salad • Greek Yogurt Parfait with Berries • Low-fat Chocolate Milk | Fried foods make athletes slow and sluggish, spicy foods may cause stomach upset, sugary snacks (cookies, cakes, candy, etc.) will not provide long lasting energy or any nutritional benefit. High-fiber foods can cause stomach issues during the game. Sugary sodas and drinks should be avoided. Caffeine can cause jittery hands. | Meals should be healthy for optimal performance. Spectators may eat pizza, burgers, hot dogs, chips, fries, etc., but players need to be on their "A" game with A+ healthy foods for focus, concentration, energy, fuel, and coordination. Meals need a balance of healthy whole grains, colorful fruits and vegetables, protein, and fluids. |
| AFTER WARM-UPS AND BEFORE GAME Re-engergize REFERENCE LINKS Fueling Before Activity Hydrate to Perform Great The Energy Bag Healthy Snacks list | 7-10 ounces of fluid | Healthy Carbs for quick energy, possibly protein if stomach feels empty | Quick bite of granola bar, pretzels, banana, orange, grapes, nuts, string cheese, yogurt, trail mix | Pregame snacks should be individualized. Some players digest food more quickly and may feel hungry prior to game time. Small amount of healthy carbs and a little protein can help top off fuel tanks before game time. Timing of any pregame snacks will vary depending on warm ups and game time. | A small snack can prevent hunger and provide last minute fuel. The pregame snack is small as players should not start play feeling stuffed or uncomfortable. |
| DURING GAME Maintain Optimal Energy Levels REFERENCE LINKS Hydrate to Perform Great Sports Beverages The Energy Bag Healthy Snacks list | 6 to 10 ounces every 15 to 20 minutes. Ideal fluid consumption should be based on your sweat rate, so take this as a rule of thumb and modify accordingly. Have water and a sports beverage available. | Carbs for quick energy and fluids | Healthy carbs for quick energy. Use sports beverages. Small bites of snacks about every 3 innings. Trail mix, yogurt, sports bars, granola bars, bananas, grapes, oranges, nuts. | Sports beverages are very useful to provide 3 things at once -- fluid, carbs, and electrolytes. | Electrolytes from sports drinks help with fluid absorption which is why water alone is not the best option. |
| AFTER GAME Recovery Nutrition REFERENCE LINKS Fueling for Recovery Hydrate to Perform Great Sports Beverages Got Chocolate Milk? The Energy Bag Healthy Snacks list | For every pound (16 ounces) of sweat that you lose, you will need to drink about 20 to 24 ounces of fluid. Drink according to thirst and urine color, rehydrating with water and/or sports beverage. | Healthy Carbs to replace muscle energy stores. Protein to repair muscles. | Low-fat chocolate milk (brands could include Fairlife, Rockin Refuel, Horizon Organic, Gatorade Recovery Shakes, Powerade Recovery Shakes) Food examples: peanut butter sandwich, banana with peanut butter, cereal with milk, turkey sandwich and orange juice | Muscle recovery is optimized when you consume a combination of carbohydrates and protein within 60 minutes after exercise. Sooner the better! | For maximum absorption, repair, regeneration and rehydration, it's imperative to refuel as quickly as possible after the game. The more games there are to a season, the more important recovery nutrition becomes to keep a player's body from breaking down. |
| POSTGAME MEAL Recovery Nutrition REFERENCE LINKS Fueling for Recovery Hydrate to Perform Great Sports Beverages Nutritious Recipes Eating Out Guide | Drink according to thirst and urine color, rehydrating with water and/or sports beverage. The amount needed to rehydrate will be different for every player based on playing time, position and sweat rate. | Healthy Carbs for Energy (Fruit, Whole grains, Milk and Yogurt) Protein to build and repair muscles | Meals with all the food groups included, similar to pregame meals. | Healthy post game meals keeps players strong and healthy throughout the playing season. | Eat to refuel and repair. Choose healthy foods. Eat something from all of the food groups to maximize nutrient intake. |
Knowledge gives you the edge over your competition. We recommend looking over Sports Nutrition 101 before reading your Softball Sports Nutrition guide.
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Change Your Nutrition and Change Your Game!
Diet Plan for Softball Players
Source: http://www.nextgearnutrition.com/sports-nutrition-softball/