Top 10 Nutrition Tips for Baseball Tournaments

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

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.

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.

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.

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.

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.

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.

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.

If you forgot to plan or aren't able to prepare your food at home, optimize your choices when eating out

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.