Why Timing Matters
Most energy crashes don’t happen because a player didn’t eat; they happen because the body is busy digesting a heavy meal during the first inning. To keep your player explosive, you have to time the fuel correctly.
The Timeline
- 2–3 Hours Before First Pitch: High Carb + Lean Protein. Example: Oatmeal with fruit or a turkey sandwich on whole-grain bread.
- 1 Hour Before First Pitch: Simple Carbs (The “Quick Burn”). Example: A banana or a handful of pretzels.
- During the Game: Hydration + Electrolytes. Stick to water and low-sugar electrolyte mixes. Avoid the ‘blue’ sports drinks with high corn syrup.
- Between Doubleheader Games: Small, easy-to-digest snacks. Example: Apple slices with a little peanut butter or a low-fat granola bar.
The “Avoid” List
- Fried foods (slows down digestion).
- High-fiber beans or heavy broccoli (causes bloating/cramps).
- High-sugar sodas (leads to the ‘sugar crash’).