Winter sports are concluding…But now the topic on everyone’s mind is spring sports! Baseball, and softball are two sports that are gearing up for a new season. As intensity and training level increases, nutrition will need to be adjusted to meet higher physical demands.
Let’s talk about what you can do to prepare for these spring sports.
Why is nutrition important for baseball and softball athletes
The season itself is LONG! Games start in early March and often run into May and June then immediately go into summer and travel ball. Adequate nutrition ensures players are maximizing performance during the long season.
Evening games and weekend double headers are the norm. Challenges that athletes face include weather delays and extra innings. Proper nutrition is crucial to stay hydrated and energized for whatever the game throws at you. My number one tip is to always bring more snacks and water than you think you need. Especially with a busy school schedule, every day of fueling is different, so it will only benefit you to be over prepared.
Whether you are playing in frigid temperatures in March or hot, humid days in July, nutrition can make or break your performance. Playing during cold winter months requires a lot of energy. The body will use carbohydrate stores just to keep the body warm. During the summer months, dehydration is very common. Symptoms of dehydration are feeling dizzy and lightheaded, which can lead to injury and muscle cramping.
Now is the time to tune into your nutrition so that you can play your best all season long.
Nutrition for baseball and softball double headers
The weekends allow time for double headers to be played. Nutrition for these events can be tricky as start times are early followed by a short break in between. Here are three focuses to prioritize when it comes to fueling double headers
- Always have breakfast! Make it a habit to wake up early to prepare breakfast or spend time the night before prepping breakfast. Another option is to have grab and go items available for rushed mornings. Athletes never want to start competition hungry of under fueled. Check out more breakfast ideas in this blog post
- Don’t over indulge in between games – take it from my personal experience, be strategic about what you consume during the break. When I was playing high school softball, I would eat too much and then crash during the second game.
- Fuel with simple carbohydrates DURING the game. Choose simple carbohydrates to snack on after warm ups and in between innings. Carbohydrates provide immediate energy to keep you focused and attentive when on the field and batting. Examples of simple carbs include fruits snacks, sport gummies, oranges, sport waffles or sport drinks.
Always conclude your double header with a post-workout meal consisting of carbohydrates, protein, and fluids. This meal should be balanced and something that makes you feel good. Enjoy a recovery meal with teammates as a bonding experience. Cooking and eating together is a great way to keep each other accountable and encourage one another.
How nutrition differs between positions
Amongst the team there are many types of athletes. Athletes with power, speed, agility, and skills. Different types of athletes come with different nutrition goals. But one thing remains true for the entire team, and that is nutrition needs to be strategic and intentional.
Pitchers
Muscle recovery is critical for pitchers. The repetitive motion of pitching is taxing on the muscles and ligaments. Post-workout protein is key here. Consistently consuming protein after a workout and into the next day reduces muscle soreness by repairing the muscle fibers that were damaged during the workout. Research shows that muscle protein turnover is increased 24-48 hours after a workout. Protein is not only important immediately post workout but including protein at every meal and snack will maximize recovery.
Infield Athletes
For infield players, your focus and reaction time needs to be quick at all times. carbohydrates fuels the brain to be laser focused and help with quick decision making. Simple carbohydrates are digested quickly and provides the body with a quick burst of energy. Sticking up the bench and dugout with snacks is a great way to stay fueled from inning to inning. Fruit snacks, applesauce pouches, sport gummies and fig newtons are easy items to create your own fueling station in the dugout.
Catchers
Catchers expend a lot of energy during a game! With the gear and constant up and down, catchers need to pay special attention to hydration. Dehydration negatively affects performance and can lead to making errors. Stay hydrated with a combination of electrolytes and carbohydrates. There are a variety of options when it comes to sport drinks. My favorites include Gatorade with gatorlytes, Skratch, and Bare Performance Nutrition. If you are looking for electrolytes only Drip Drop, MyHy, and Nuun are my top recommendations.
With each teammate having different goals, you cannot compare your fueling strategy to anyone else. You need to experiment with a fueling strategy that makes you feel your best and works to help you meet your goals.
Conclusion
Nutrition is crucial for baseball and softball athletes. The long season demands sustained energy, hydration, and recovery strategies. Although it is important to focus on proper nutrition the day before and day of a game, nutrition throughout the week continually builds on itself. Evening games, weekend doubleheaders, and unpredictable weather conditions make proper fueling essential to maintaining peak performance throughout the season. For doubleheaders, athletes should prioritize a well-balanced breakfast, avoid overeating between games, and consume simple carbohydrates for quick energy during play.
Nutrition needs vary by position—pitchers require consistent protein intake for muscle recovery, while infielders need carbohydrates to maintain focus and reaction time. Catchers expend significant energy and must prioritize hydration with a mix of electrolytes and carbohydrates.
Strategic and intentional nutrition planning helps baseball and softball players stay energized, recover effectively, and perform at their best throughout the season.