Positive Baseball

What's happening PBD Family?

I hope you are all well.

Today, in an effort to help our young athletes improve, I wanted to throw some quick, random nutrition tips on the table for you to consider. Just some random ideas that may help you be a better version of yourself, so here goes. 

1) Eat breakfast. This will help your brain work better in the morning at school, not only by providing your body quality calories, but by allowing you to focus on your studies as opposed to the growl in your stomach. Some evidence also suggests that doing so will also help to keep your metabolism stimulated throughout the day. 

2) Stop drinking your calories. Soda, juices and energy drinks are typically full of sugar (empty calories) that perpetuate high blood sugar and weight gain, and typically set you up for a huge energy crash within an hour or two of consumption. Drink plenty of water and get the same nutrient content from fresh fruit. 

3) Feed your body regularly throughout the day. Eating every 3 to 4 hours can help to regulate blood sugar and insulin levels in young athletes, which in turn provides consistent energy throughout the day. 

4) Try to consume complete meals. By this, I mean that when you do eat, make sure there is a quality protein, carbohydrate and fat source. Incorporating these three macronutrient combinations into each meal allows them to work together to afford the most consistent overall nutrition and make you feel satisfied for a longer period of time, and provide sustained energy levels. 

5) Eat vegetables. This may be difficult, but try to do this each time you eat. You can eat MORE food when it is nutrient dense as opposed to calorie dense. Veggies should be your primary source of carbohydrates as they convert to sugar in the body at a slower rate and again, provide energy over a longer duration, unlike high sugar and starchy carbs. 

6) Plan ahead. There is a LOT to be said for this. Pack a quality lunch and take healthy snacks with you to school or to the baseball fields on tournament weekends. I personally have found that I am more likely to make poor decisions in regard to food intake if I am not prepared. 

Remember, this is NOT a "diet", but merely some suggestions for you to build a solid foundation for healthy habits. Young athletes need to be fed well to grow into strong, happy and productive members of society. On AND off the playing field. 

Have a Great Monday!

Yours in Health,

Tj