What Foods Are A Great

Catch?
By: Sara Hayes
 Pre-Assessment

• What do you normally eat before a game?

• What do you eat during/between games?
• How far after the game do you normally eat something?
• What food group do you think you need to eat the most of on a
game day?

This Photo by Unknown Author is licensed

This Photo by Unknown Author is licensed This Photo by Unknown Author is licensed under CC BY-NC
under CC BY under CC BY-SA
Background

• There are three main macronutrient groups:

• Carbohydrates
• Proteins
• Fats
• NEED TO INCORPORATE ALL OF THESE INTO YOUR
DIET

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Carbohydrates

• Primary source of energy

• 45-65% of your total daily intake
• Lack of carbohydrates leads to consequences
• Fatigue
• Reduced ability to train
• Impaired performance
• Serious injury

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Protein

• Help build and maintain muscle mass

• 10-35% of daily intake
• Essential to recovery

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Fats

• Long- lasting energy

• 20-35% of daily intake
• Choose “healthy fats”

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Pre- Game

• BREAKFAST IS THE MOST IMPORTANT MEAL OF THE

DAY
• Provides essential energy throughout the day
• Fuels the body
• Incorporate ALL of the macronutrient groups

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Pre- Game

• Example (Fink, 2015):

• 1 cup of oatmeal)
• 1 cup of melon
• 1 cup of low- fat milk
• 1tbs of walnuts
• 1 cup of orange juice
• 1 tsp of brown sugar

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Pre- Game

• Light snacking before the game

• Simple carbohydrates
• Fruits, crackers, granola bars, and bread
• Hydration
• 16-20 ounces one-two hours before the game
• Drink water before this time frame

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 In- Game

• Light snacking
• Simple sugars to refuel
• Very small meal in between games
• Hydration
• Average of ~6 oz per 15-20 minutes of activity
• Drink according to your position on the field
• Pitcher vs Left Fielder

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Post- Game

• Eat WITHIN 30 minutes of the event

• Carbohydrate- rich with moderate amount of protein
• Refuels the body and promotes recovery
• Small snack is usually the best option
• 3:1 ratio of carbohydrate to protein
• String cheese with slice of bread
• Chocolate milk with a fruit

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BY-NC-ND
Post- Game

• Different positions determine how much to eat

• Hydration
• 16-24 ounces per pound lost in exercise

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BY-SA
GAME TIME!