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Wednesday, November 14, 2012

Post-Game Fuel for Baseball

Kevin Barr        
Photo: Perfect Game

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.

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