· Whole-grain toast with a vegetable omelet and chopped fresh fruit.
· Oatmeal (made with low-fat milk) with almonds and a banana.
· A grilled barbecue chicken sandwich on a whole-grain bun served with a spinach salad.
Then, between 30 minutes to one hour before the game, eat a piece of fruit such as a banana, apple, orange or grapes.
Drink Plenty of Fluids
· 2 hours before the game, drink at least 16 ounces of water.
· 15 minutes before the game, have another 8 ounces of water.
Once the game starts, stay well-hydrated by drinking about 4 to 8 ounces of fluid every 15 minutes. Don't rely on thirst to alert you to when you should drink more — when you feel thirsty, dehydration is already setting in. Instead, use sports bottles with ounces clearly marked to keep the right hydration pace through the game. Start with water, but then — after about 1 hour of playing and sweating — switch to a sports drink. Sports drinks provide electrolytes, such as sodium, that are lost in sweat and also carbohydrates to replenish muscle energy.
Pitchers and catchers will typically need to drink more fluids than other position players since catchers wear heavy equipment and pitchers are in continuous movement.
Post-Game Recovery Plan
Don't forget about post-game fluids. To see how much you need, weigh yourself before and after games. For every one pound of weight lost, drink 16 to 24 ounces of water. Losing weight after a game is not a good thing since this is a sign of dehydration. Make it a priority to increase the amount of fluid consumed during future games.
See a registered dietitian nutritionist for more sports performance questions.
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