A Baseball Player’s Guide to Healthy Diet [Guest Post]
Baseball is basically an anaerobic kind of sport. Baseball players must possess speed, accuracy, power and strength. However, these qualities of a baseball player can hardly be achieved if he does not strictly adhere to a nutritious daily diet. Eating the right kind and amount of foods, at the right time is a must. This nutritious diet must also be coupled with constant training in order to reach an optimal level of performance during the game.
Read the following suggestions for your daily diet as a baseball player:
- Fiber – athletes should regularly incorporate fiber-rich foods into their daily diet and to the days leading up to the competition. However, fiber intake must be regulated several hours prior to the competition proper. Just like a healthy adult, baseball players must consume 25-35 grams of fiber each day. Nuts, flax seeds, oat and wheat are good sources of fiber.
- Protein – Protein is a very important part of every baseball player’s nutritional plan. Baseball players need high levels of protein especially that they have to go through a lot of intense exercises and trainings. One of the ways to meet the required level of protein is to find out one’s body weight in pounds. Each pound of body weight should mean one gram of protein intake on a daily basis. Anchovies, salmon, tuna, nuts, skinless chicken and low-fat ground beef are good sources of protein for baseball athletes.
- Calories – A baseball player who weighs 200 pounds will likely to burn almost 500 calories if he gets to play for one house. This is one of the reasons why each baseball player must regularly check his body weight in order to find out his required level of calorie intake. Fruits, vegetables, meat, milk and whole grain foods are good sources of calories. However, one must avoid drinking too much of fruit juices and other forms of sodas. The calorie content of these beverages can add up so quickly which can also result to added body weight. Make sure to avoid foods that contain “empty calories”. These foods not only ruin one’s health but they also largely contribute to stress and anxiety in an athlete.
- Carbohydrates – Foods that are rich in carbohydrates are being stored in the muscles as glycogens. These glycogens greatly enable baseball athlete to produce explosive actions in the playing field. One cannot achieve great speed and power without enough intake of carbohydrates. Furthermore, carbohydrates are also converted to glucose. One’s brain needs to have sufficient amount of blood glucose in order for it to perform at an optimum level. The ability to think quickly and to make accurate decisions in just a matter of seconds during the game can be attributed to having the right amount of blood glucose. Stick to natural sources of carbohydrates rather than carbonated beverages.
- Water – proper hydration must be observed before, during and after each competition and training. This is a must for athletes because slight dehydration is already enough to spell disaster in one’s performance in the game. Every baseball player must make an effort to check their pre and post training weight. He should drink at least 16-24 oz. of water for a single pound that was lost during the workout or training. One may benefit from sports beverages but water should be the major source of fluid intake.
Knowing the right foods to eat is not enough in achieving the desired level of physical and mental fitness. But, one must also be aware of the foods that must be avoided, such as the following:
- Fried foods – potato chips, French fries, etc.
- Sugary foods – baked goods, puddings, ice cream, etc.
- Processed foods – packaged meat, frozen vegetables, etc.
One must remember that there is no clear-cut rule regarding the best nutritional plan for all baseball players. An athlete’s set of nutritional requirements is unique. This is the reason why his daily diet must also be tailored to his unique chemical makeup, metabolism, body built and other factors affecting his nutritional needs.
About the Author:
Ryan Rivera used to suffer from anxiety attacks for seven years. He now advocates healthy living as the best weapon against anxiety and depression. You can read more of his writings at Calm Clinic.