Top 10 Nutrition Tips for Baseball Tournaments: Gain an Advantage

2. Have a plan!
• Know what works for you
• Tournament time is not the time to try new
foods.

3. 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.

4. 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.

5. 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.

6. 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.
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7. 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.

8. 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.

9. 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.

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

11. 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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