Top 10 Nutrition Tips for Baseball Tournaments

Jenna Corbin MS, RD, LD, CSSD, CLT, CES, PES

Have a plan!

• Know what works for you • Tournament time is not the time to try new

foods.

Be prepared!

• Don't be left without fuel or having to resort to 'emergency' snack bar or fast food meals.

• Play at the top of your game.

Pack a cooler! • Ideally choose some good carbohydrate

sources, protein and a little healthy fat. • Try different fueling options in practice.

– Ex: Lean meat + avocado or peanut/nut butter + banana sandwich.

Set the tone for the day!

• Wake up in time to fuel up for your big day. • Get in a balanced meal higher in CHO,

moderate in protein, with a little healthy fat & fluids.

Know your body! • If you don't tolerate solid foods very well

before or between games, choose fuel that's typically easier to digest. – Ex. Protein smoothie, test it out before the big

day.

VS

Eat your meals at the right time!

• Try to allow at least 20-30 minutes to eat your meals. • Eating too fast may cause food to be improperly chewed and/or excess air to be ingested.

Healthy fats • Fats are a healthy and necessary part of your

everyday nutrition plan, but avoid large quantities.– Common high-fat foods: Many fast food burgers or

meals, large quantities of seeds or nuts, candy or energy bars high in fat.

Stay Hydrated! • Choose water or a sports drink with a little

CHO and electrolytes. • Drink to your thirst, or at least 10-20 ounces 1-

2 hours pre-game; and 4-6 gulps every 15-20 minutes during games.

Read labels • If you forgot to plan or aren't able to prepare

your food at home, optimize your choices when eating out.

Rest up! • Don’t forget the value of sleep Good quality

sleep (8 hours a night ideally) is critical for physical performance, brain function, hand-eye coordination, balance, and ability to recover.

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