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Fueling for Home Runs: Nutrition Tips for Young Baseball Players

Fueling for Home Runs: Nutrition Tips for Young Baseball Players

by | Apr 9, 2021 | Sports Medicine

While baseball may not be considered an endurance sport or immediately thought of as a power sport, it still demands a level of energy and strength for successful catches, pitches, hits and runs. Additionally, baseball requires concentration, fine motor skills and coordination for sometimes hours on end. For these reasons, nutrition is very important for the young baseball player. Being adequately fueled and well hydrated prior to game time will give the young baseball player sustained energy, strength and focus for top health and performance. 

Certified sports dietitian, Taylor Morrison, M.S., R.D., CSSD, L.D., says, “Young baseball players tend to be very focused on skills practice and miss the opportunity to improve their game by properly fueling and hydrating.” She encourages parents to support young athletes by learning sport-specific tips and providing appropriate food choices to help the athlete meet nutrition goals. 

Tips for Supporting Your Young Athlete
Here are five things you can do for your baseball player to ensure sustained energy, focus and coordination on the field.

1. Emphasize the importance of good hydration each day, every day. Make sure your athlete is drinking water during and after a game as well. 
2. Provide a balanced meal three to four hours before the game. This meal should consist of:

  • Quality carbohydrates such as whole grain bread, pasta, rice, oatmeal, fresh fruit, starchy vegetables, low-fat dairy.
  • Lean protein such as chicken or turkey breast, fish, lean ground beef, low-fat dairy.
  • Healthy fat such as nuts or nut butters, olive oil, avocados, seeds (including chia & flax seeds).
    • Example: Turkey sandwich on whole wheat bread with lettuce, tomato and avocado + fresh fruit cup + glass of low-fat milk.

3. Offer a snack one to two hours before the game.

  • A pre-game snack should focus on easily-digested carbohydrates. Limit protein, fat and fiber, which take longer for the body to digest and may affect performance during the game.
  • Examples: Fresh fruit, dried fruit, pretzels, applesauce, low-fiber cereal, low-fiber granola bar, white bread or white pasta.
  • For those athletes who experience pre-game jitters and stomach discomfort, a liquid source of carbohydrates like a small serving of a sports drink may be tolerated better right before a game.

4. A sports drink may supply the athlete with additional easy-to-digest carbohydrates if energy levels start to dip during a game.

5. Don’t forget recovery. A good recovery meal contains carbohydrates, protein, healthy fat and fluid. Together, these nutrients replenish depleted energy stores (carbohydrates), repair muscle, help fight inflammation and rehydrate the body.

Learn more about nutrition and hydration for young athletes.

Recognizing Athletes With Disordered Eating

Recognizing Athletes With Disordered Eating

by | Mar 29, 2021 | Sports Medicine

A pediatric sports medicine physician and member of the Female and Male Athlete Triad Coalition, Jane S. Chung, M.D., shares the latest in energy availability and the consequences of under fueling for young athletes.

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Sports can place high demands on growing bodies and athletes need their medical team to identify signs of unintentional or intentional disordered eating.

The traditional model of female athlete triad has evolved in recent years and now acknowledges that males also experience the triad. Osteoporosis, amenorrhea and eating disorders are pathologies that can occur at the extreme end, but the triad is now thought to be in a spectrum of optimal health to disease. In this model, the three components of bone density, menstrual function and energy availability are connected to each other. With this new approach, signs and symptoms are being identified earlier and even prevented.

The triad was known to be caused by the interrelationship of eating, hormone balance and bone health. Sadly, the condition was associated with “eating disorders” and assumptions were made that athletes may be intentionally causing these problems. Though this is still the case in some sports where figure and appearance are highly valued, the newer model of the triad is designed to address all types of “disordered eating.” This can include restrictive eating by “picky eaters” or simply those athletes who are too busy to consume adequate calories.

Energy availability is a more relevant term that accounts for the needs of the individual athlete, the sport and the training schedule. An athlete must fuel, or eat, according to these aspects. When the intake meets the demand, the energy balance is neutral. With a neutral energy balance, the young athlete can stay healthy and build strength, grow taller, compete at his or her optimal performance and minimize unwanted weight gain or loss. With a more sport and performance- centric conversation, athletes may be more willing to discuss their eating habits.

Here are some questions to ask your patients and some thoughts on how to respond to their answers:

ASK YES NO
Do you eat three meals a day plus snacks? Great, be sure to include three food groups in each meal and two food groups in each snack. Eating throughout the day and prior to activity is the best way to ensure your body gets the energy it needs and uses all of the nutrients the right way. Fueling with protein post work-out, practices/games is important to help with muscle healing and recovery.
Do you adjust your eating quality and quantity based on your training schedule? Good. Do you have someone to talk to about how you make those choices? Your body has different energy needs based on the activity you are doing. Begin to pay attention to feeling full or tired during activity to know if you need to adjust your plan.
Do you eat a rainbow of foods on every plate? Great. Eating a variety of foods ensures you get the nutrients you need for your bones to grow, and for your body to become faster and stronger with your training. Without variety in your foods, you may be missing important nutrients that strengthen and help your bones grow.
Do you have a daily goal of water intake? Is your daily goal close to ?? oz.? [calculate ½ body weight in kg] Be sure to choose water and start working toward a daily goal.

Chung participates in national study groups on the subject and has other clinical and research interests including:

  • Stress fractures and other consequences of under fueling for sports
  • Sleep in young athletes
  • Concussion recovery

Check out our latest resources for medical professionals. 

Preventing Injuries: What Young Dancers Need To Know

Preventing Injuries: What Young Dancers Need To Know

by | Apr 26, 2019 | Sports Medicine

We asked sports medicine physical therapist Laura Saleem to tell us about hip injuries in dancers and how they can be prevented.

Why do dancers commonly have hip pain?
Dancers put their hips in extreme postures repeatedly and this can cause changes in the soft tissues and/or the bony structures in the hip joint. As a growing child, the body will go through changes EVERYWHERE. Bones and muscles are just trying to keep up. If there is an imbalance of bone, muscles and ligaments, pain can be quite common and cause greater issues if left untreated.

What advice do you give young dancers to prevent hip pain?
Core training is critical for dancers and many other athletes. A strong and well-positioned foundation allows the dancer to move with control and minimize injuries. Also, symmetrical flexibility and body awareness is important as most front split aspects are with the right leg forward. Be sure to work on the left as well! Finally, taking strategic rest breaks each week and throughout the year can reduce the risk of injury from overuse.

What can dancers do to improve body awareness?
Learning how to breathe is the first step to body awareness. Next, foundational activation to trigger core strength, improve posture and reduce improper loading through the spine.

When dancers begin to have hip pain, what is your recommendation?
When any athlete begins to have pain, it is important to recognize which moves are painful and the body’s response to the pain (swelling or continued pain after activity greater than one day). Never ignore the pain. Pain during and after activity should be evaluated, often rest is the first line of defense. Though an athlete never wants to stop their sport or activity, a short break at the first sign of pain can prevent significant complications. If the athlete has rested and returned to activity and the painful response continues, it would be best to see a medical provider and physical therapist for appropriate evaluation and treatment.

Learn more about sports physical therapy and find resources for dancers.