Post-Game
Fuel for Baseball
Baseball
players should consume protein and carbohydrates within 30 minutes
post-game or practice to optimize recovery and repair for
muscle-tissue.
Post-Game
Hydration-Guidelines
• Consume
20 oz. of fluid for every 1 lb. lost during practice or game.
• Choose
fruit juice instead of sport-drinks. Fresh juice provides better
carbohydrates and nutrients for recovery.
• Check
weight after game or practice to monitor water loss (sweat).
• Cold
fluids are absorbed more quickly.
• During
hot and humid weather emphasize sports drinks (which contain
sodium and potassium) over water. Sports drinks immediately
replace electrolytes, which are essential for muscles, nerve-
conduction, and preventing cramping.
Post-Game
Snack-Guidelines
• Consume
low-fat, carbohydrate / protein combo-drink (10-20 g. protein and
50-100 g. carbohydrate).
• 5:1
or 3:1 carbohydrate/protein ratio for muscle glycogen restoration.
• Emphasize
high-GI food immediately post-game.
• Example:
nutrition-bar or peanut butter and jelly sandwich.
To
receive unlimited one-year membership access for $50.00 to TheBBR,
please visit the page shown in the URL below and enter the coupon
code
PG2012. http://thebbr.com/athletic-development-program-sign-up.html