In the past, I have told softball players a lot of times how important it is to have good and proper nutrition. Although softball is a non-contact sport unlike football and soccer, you must have enough energy not only to be able to stay active for the whole seven innings of the game but also to be a mentally tough player and be able think on your feet. Softball is not just about capitalizing on your skills. Your body need to be properly fueled to play the game and having the right nutrition is half the battle.
Unfortunately, a lot of softball players as well as other athletes do not know how the foods that you eat can impact your performance. In fact, a lot of the softball players that I coach have asked me a lot of questions about those that are related to nutrition such as carbohydrates, recovery and body fat. And this is the primary reason why I would share with you some of the questions that I get asked time and again about nutrition as well as some softball nutrition tips that would help you play well and be at the top of your game.
Q. How can I build my muscles and at the same time, decrease body fat?
A. It is hard for your body to build muscles and at the same time, decrease body fat because you would need calories for building your muscles. If you are decreasing the amount of calories that you take in, then, your body would not have a sufficient amount of calories to be able to grow new muscle tissues because the body burns and converts the muscle into a source of energy. In order to decrease the loss of muscles in your body, you need to be able to consume a sufficient amount of protein in each and every meal that you have and perform strengthening workout that would safeguard you from muscle loss.
Q. Is it safe to eat foods that contain sugar before a workout?
A. On the contrary, eating foods that are rich in sugar before a workout would not harm your performance as over a hundred studies have proven this. But there are some athletes who are sensitive to sugar as they may suffer from rebound hypoglycemia, a condition where you would have lower than normal level of blood glucose in your system. If you have this condition but you would want to consume sweets, then, it would be better if you eat it right before your workout so, that your body would not produce insulin that would cause you hypoglycemia. You can also opt to eat foods that do not contain too much sugar like oatmeal and bread with a slim spread of peanut butter.
Q. What recovery foods are ideal to eat after a workout?
A. If you had an extensively hard workout, then, you should focus on replacing the lost carbohydrates, water and sodium in your body. It is best to consume a sufficient amount of protein in your recovery meal as this helps your body to fix your injured muscles, decrease soreness in your body and at the same time, help in replacing glycogen if you have not eaten ample amount of carbohydrates. Examples of recovery foods are pretzels, cereal with milk and yogurt.
Q. What is ideal to drink during and after a workout? What is the right amount to drink?
A. Water is always the best to drink but you can also opt for sports drinks that contain sodium, which helps your body to retain fluids. Before a workout, it is advisable to eat foods that have sodium like oatmeal, broth and pretzels. As for the right amount to drink, it all depends on how much sweat your body generates. Monitor your weight before and after the workout to determine how much fluids you need to take in. But a simpler way to know how much fluids you need to consume is by looking at the color of your urine. Drink fluids to make sure that your urine is pale in color and that you urinate often throughout the entire day.
Q. How can I enhance my immune system?
A. If you are in the pink of health, eat the right kinds and amounts of food and take sufficient amount of rest, then, you have a strong immune system and there is no need for you to consume vitamins and nutritional supplements. On the other hand, if you are on a strict diet and you fail to consume ample amounts of carbohydrates and proteins, then, your immune system would definitely become weakened after a workout. If you want to improve your immune system, then, eat foods like apples, which contain Quercetin.