What a Teenager Should Eat Before Baseball Practice

When and How Much to Eat

• Baseball isn't as high intensity a sport as, say, soccer; your teen player will likely spend a lot of practice time standing in the outfield or practicing his swing rather than running for hours. So discourage him from eating a huge meal before practice, since he doesn't need to overload on calories to get through the session. Registered dietitian Dawn Jackson Blatner recommends that a baseball player eat a meal between three and four hours before a game (his practices are probably about as strenuous as his games, so this advice holds on non-game days). To keep him from hitting the field hungry, suggest your teen eat a small snack, like a piece of fruit, about an hour before practice.

Before Practice

• A greasy burger and fries doesn't give your teen the balance of muscle-supporting and energy-boosting nutrition he needs. Prepare him a balanced meal to eat in the hours before practice. Blatner suggests filling his plate with one-quarter whole grains, one-quarter lean protein and one-half fruits and vegetables. The Academy of Nutrition and Dietetics was formerly known as the American Dietetic Association. In a handout published in 2006, AND suggested pre-play meals for baseball players of a baked potato topped with chili, peanut butter and jelly on whole wheat bread or pizza topped with veggies. If your teen likes to graze rather than sit down for a meal, fill baggies with nuts, sliced veggies, cheese sticks and fruit for him to snack on. If he won't eat fruit for his pre-practice snack, opt for something light and packed with carbohydrates for energy, like pretzels.

Fluids

• Exercising under the hot sun, your teen can become dangerously dehydrated without adequate fluids. Stress to him that water is as important to his pre-practice preparation as food is. In fact, water is the most important nutrient for a baseball player, according to the AND guide. Give your teen a water bottle containing at least two cups of water and instruct him to drink it all about two hours before practice. He'll also need a full bottle of water to drink between innings and drills or whenever there's a break in the action. If his practice runs longer than one hour, pack him a sports drink as well as water. According to KidsHealth.org, after the 60-minute mark, an exercising child has used up his store of energy, and a sports drink will give him the boost he needs.

After Practice

• He's pushed his body into hitting further, running faster and jumping higher than it ever has before. After baseball practice, your teenager needs to re-pay his body for its hard work and replenish his energy. MayoClinic.com suggests an athlete eat a meal containing both protein and carbohydrates in the two hours following a workout. A balanced dinner will satisfy his needs. Make him a sandwich with lean meat and cheese, or fill a burrito with beans, rice and veggies. If all else fails, let him down a bowl of cereal and milk with a side of yogurt or a piece of cheese. He needs to replace the fluids he has lost through sweat, so make sure he drinks at least two cups of water before you get to work getting the grass stains out of his uniform.