NCAA SOFTBALL NUITRITION

Addressing nutrition, hydration

NCAA softball fueling strategies

maximize training, performance

Click here to download the NCAA's 4-page 

PDF titled "Softball Sports Nutrition"

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FUELING FORMULA 
FOR GAME-DAY NUTRITION

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► PREGAME MEAL (Three to four hours before game time)...

Lean protein + Long-lasting carbs + Fat (small amount) + Colorful fruit or veggie + Fluids. EXAMPLES: Grilled salmon or chicken + Sweet potato or rice + Butter + Green beans + Water OR Scrambled eggs + Oatmeal + Peanut butter (in oatmeal) + Dried cranberries + Orange juice and water. 

From top, Wesley Wolverine junior #99 

OF Lauren Hoffman (Middletown, DE) and 

senior #18 C Nina Marcano (Middletown, DE).

AVOID: Fried foods, spicy foods, entrée salads, creamy sauces or dressings, sweets, high-fiber foods, caffeine, soda, foods or beverages you’ve never tried before. NOTES: Some athletes forget the protein! Protein helps your fuel “stick with you” throughout the game. Even at hotel breakfast bars, you may be able to find boiled eggs, yogurt, milk or peanut butter. Meat or beans are good options in afternoon meals. Or pack your own sports bars.

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► TOP-OFF FUEL (Before warm-ups)...

Varies by the athlete in terms of tolerance. Protein (optional) + Carbs + Fluids. EXAMPLES: Sports bar + water OR Banana + sports drink OR Fig bars + water. 

AVOID: Fast-acting sugars unless you’ve had a great pregame meal. No caffeine. NOTES: This fuel provides the opportunity to boost energy stores for the game and prevent hunger.

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► DURING-GAME FUEL (Throughout game)... 

Carbs + Fluids. EXAMPLES: Sports drinks, pieces of sports bars, fresh or dried fruit or fruit leathers, trail mix. 

NOTES: Avoid feeling hungry while you’re playing. This is an indicator that your body is low on fuel. Eat and drink during games before you get hungry and thirsty.

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► RECOVERY NUTRITION (Immediately after the game)...

Protein + Carbs + Fluids. 

NOTES: ASAP after exercise completion is the ideal time to repair, replenish and rehydrate. Consuming recovery nutrition also “buys time” before athletes need their postgame meal; 90 minutes to two hours is appropriate as long as you’ve consumed recovery nutrition.

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► POSTGAME MEAL.... 

Protein + Carbs + Fluids. EXAMPLES: A balanced meal, more relaxed guidelines than the pregame meal. Emphasize fluids!

AVOID: Caffeine.

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