Happy New Year From Softball Roses!
2013 is here and that means a new season of softball is only weeks away! We hope you’ve been keeping in shape throughout the fall and winter. Many of us are setting goals and resolutions for the new year, so we thought it would be a good time to review some essentials for nurturing your body and mind so that you can perform your best!
5 Important Performance Enhancing Nutritional Tips
- Don’t leave out breakfast.
Are you always in a rush to school or work each morning? Many of us hit the snooze button on the alarm clock until the last minute and then we rush to get dressed and get out the door without refueling our bodies. Foods that contain carbohydrates, protein, and fat are essential.
“Some good food choices to start your day are, fresh fruit, yogurt with fresh fruit, toast with peanut butter, toast with low fat cheese or whole grain cereals with milk.”
- Drink plenty of water throughout the day. We hear it all the time, but if you were to log how much water you drink each day, you will probably be surprised how little you drink. Eight 8-ounce glasses of fluids a day has been a general rule and it is supported by doctors. But if you are working out (especially in the sun), you may need more replenishment during those times. Sports drinks with electrolytes are a great choice before your work out. Don’t forget to drink fluids between innings and on breaks.
“Consumption of adequate fluid before, during and after strenuous activities can help maintain blood glucose levels during exercise, and maximize your performance.”
- Eat foods high in carbohydrates. Pastas, breads, fruits, and smoothies are just a few great examples to make sure you body has the energy it needs during your work outs.
“Have a snack at least 1 hour before a workout. Good snack choices may consist of granola bar, large banana, or even a ½ bagel.”
- Skip the vitamin and mineral supplements. If you are eating right, these aren’t needed. There may be some situations where supplements should be used, leave it to the professionals and consult your doctor to help you decide.
- Remember Your Time After Exercise Activity. Often overlooked, but just as important as your pre-exercise routines is to make sure you are taking care of your body after strenuous physical activity. Drink 3 cups or more of water to rehydrate your body after physical activity. And also make sure to eat after physical activity to replenish nutrients that were used up.
“One way to check your hydration level is to check the color of your urine. If the color is dark yellow, more consumption of water or sports drink is needed.”
By keeping these simple tips in mind throughout the year, you will be preparing your body and mind so that it can be ready to perform at it’s best when you need it the most. You may be young and healthy, but when you are competing with top athletes, you’ll need every bit of edge you can get. Start forming good habits now while you are young and you’ll see the rewards later on in your career.
“Good habits formed at youth make all the difference.” – Aristotle
Have any recommendations on how you prepare yourself for the season? Share them in our comments below.
Learn from the Best! An inspirational guide for aspiring young softball players by Jennie Finch