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    What to Eat Between A Doubleheader
      Posted on Tuesday, July 12 @ 23:05:39 EDT by admin  
      Nutrition SOURCE
    Softball Fit

    What to Eat Between A Doubleheader

    The title of this post is “What to Eat Between A Doubleheader”; however, it is crucial to have a 24-hour plan in place to maximize your between game meal. With that said, here is a sample of what to eat and when to eat it on a day that you have a doubleheader. Let’s just say you have games on Saturday at 11am and 2pm.

    Friday night: Be sure to have a well balanced dinner including roughly 40% slow-digesting carbohydrates, 40% protein, and 20% fat plus drink plenty of water. Athletes should be drinking.....

    ....48+oz of water each day and most players over the age of 13 should be taking in 60-120oz.

    8am Breakfast (Options: Egg whites w/ vegetables, whole wheat toast, yogurt, fruit, cottage cheese, protein shakes, all-natural peanut butter) Be sure to get your carbohydrates from whole wheat/grain sources. Avoid: white bread, heavy amounts of cheese (like in an omelette or bfast sandwich), fatty meats such as sausage/ham. Be sure to have water with breakfast NOT FRUIT JUICE which is overloaded with sugar.

    9:30am-10:45am Pre-Game (Warm-up, stretch, throw, infield/outfield, batting practice). Keep hydrating with both water and Gatorade. I try to water-down my Gatorade a bit if it’s not an intense pre-game but if it’s really hot and I’m losing a lot of sweat, I’ll use regular Gatorade.

    10:45am Snack: This is a MUST as you will not have much of an opportunity to eat until between games and you want to make sure your blood-sugar levels don’t get too low which is when you start to lose energy, alertness, and overall enthusiasm. I would suggest either a low-sugar protein bar or a hand-full of mixed nuts, something that you can eat on the bench without causing a distraction. Be sure to get water as well.

    1:00-2:00pm Between Games: Depending on when Game 1 ends and Game 2 starts you want to make sure you don’t waste time especially if you are starting Game 2. This is not time to lay down and socialize, IT’S TIME TO PREPARE! As soon as your coach dismisses you for the time alotted before next game begins, you need to do 3 things:

    #1: Eat/Hydrate – My suggested between game snacks are a light sandwich (on whole wheat bread), piece of fruit, protein/granola bar, mixed nuts. My personal favorite choices are:

    Sandwich: 1/2 Grilled Chicken Sandwich on Whole Wheat bread with avocado, lettuce & tomato

    Fruit: Banana w/ All-Natural Peanut Butter

    Protein/Granola Bar: Low-Sugar Detour Bar (30g Protein!)

    # 2: Warm-up…Again! – You need to prepare your body after some down-time. Just some light jogging, high knees, butt kicks, carioca, arm circles should do the trick.

    #3: Skills – Depending on what position you are playing in Game 2, you should either take some soft toss, take some groundballs/fly balls or if you are in relief, do some light throwing.
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