Fuel for Baseball
players should consume protein and carbohydrates within 30 minutes
post-game or practice to optimize recovery and repair for
20 oz. of fluid for every 1 lb. lost during practice or game.
fruit juice instead of sport-drinks. Fresh juice provides better
carbohydrates and nutrients for recovery.
weight after game or practice to monitor water loss (sweat).
fluids are absorbed more quickly.
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.
low-fat, carbohydrate / protein combo-drink (10-20 g. protein and
50-100 g. carbohydrate).
or 3:1 carbohydrate/protein ratio for muscle glycogen restoration.
high-GI food immediately post-game.
nutrition-bar or peanut butter and jelly sandwich.
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