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nutrition for softball

Softball Performance – Softball Nutrition Tips

There exist a very clear and definite relationship between the nutrition of a player and the player’s performance in the game. The evidence to support this opinion is huge enough to be considered factual. According to Holt et al. (1963), most leading traditional athletes were mainly concerned of their nutrition, which in return had a significant boost in their performance.

While seeking to establish a better explanation on the relationships between players’ attitudes, practices and their playing performance, Grete et al. (2011) too supported the idea of nutrition having played a very significant role in player performance.  The same source showed that among softball players in American college schools, barely 10% of those who engage it as freshmen end up playing it in their final year. All this owed to poor dieting and practices that are acquired with time.

In this edition thus, I tried to outline the best player practices and the best nutrition tips for a softball player at varied times in order to remain strong and encouraged to play again and again.

Foods and Fluids for Softball Players

Rodriguez et a. (2009) in the Gatorade Sports Science Institute publication pointed out that athletes and softball player did share a great deal of characteristics. Their publication argued that baseball, cricket and softball players had a main characteristic of running short distances and making rapid decisions frequently. Either, such players are required to have an uninterrupted focus/ attention for long duration. As a result, most softball players are likely to experience glycogen (sugar) and fluid depletion frequently.  Below is a table illustrating the appropriate meals to consider before a match (suited for a player weighing an average of 80 pounds (81.8 KG).


Duration Meals to Eat Nutrients Meals to Avoid Notes
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Softball Tips – How to Reduce Brain Farts

softball tips - drink waterBy Stacie Mahoe

You’ve probably seen games before where mental errors cost a team dearly. Just about every coach and player would like to reduce mental mistakes to increase their chance of success on the field.

Well, there’s actually a very simple thing you can do…

Stay hydrated

Yup – that’s it and it works! Did you know that your brain is comprised of water more than anything else? And did you know that your brain’s function becomes impaired and/or reacts slower when you are dehydrated?

Impaired brain function is not a good thing when you need to make the right decisions quick or when you need to think on your feet during a play.  Keeping your brain working at 100% by staying hydrated can help you reduce your chances of making costly mistakes.

As you can imagine, just a fraction of a second can be a big deal! It can be the difference between a safe call and an out call. It can be the difference between scoring and being gunned down at the plate. It can be the difference between getting a hit or not getting a hit. You get the idea…

Have you heard that saying, “Softball is a game of inches?”

How many inches does a ball travel in a fraction of a second? Well, let’s see…

According to those online conversion sites, 50 mph translates to 73.3 feet per second. This means that in 1/100 of a second, a ball thrown at 50mph travels almost 8.8 inches! So if even if your dehydration only slowed your brain processing down by 1/100th of a second, it could most certainly mean the difference between hitting a ball solidly for a base hit and shanking and/or missing the ball completely.

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5 Simple Sports Nutrition Truths

softball nutritionBy Stacie Mahoe

Being someone who never paid attention to nutrition until recently, I can understand if you’re wondering whether it really makes a difference or not.  I’m here to tell you that it DOES!

Last year while shaping up (after having 5 kids) I finally started consciously trying to make better nutritional choices and I was very surprised at how much it affected my performance.  Actually, I didn’t really notice until one day, after weeks of eating healthier, I slacked off and had a fast food meal for lunch.  Not only did my stomach protest, I just felt plain slow and sluggish during my workout that afternoon.

I couldn’t believe how much having that “junk food” before my workout made such a big difference in my energy level for the rest of the day and more importantly during my workout that day. (Man that was a tough one!)

Ever since then, I’ve been a believer.  It’s really quite simple…

Making better nutritional choices = increased energy AND better performance



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Softball Performance Tips – Eat More to Perform More

Fruits.jpgBy Coach Marc

For those of you who don’t know, in addition to coaching softball, being a softball peak performance coach, I’ve also been teaching at the community college level for the past 10 years or so.

I currently teach nutrition, sports conditioning, and weight training classes.

I’ve also taught sports psychology and a few other  fitness-related PE classes in the past.

Last week, in one of my nutrition classes, we were doing  our traditional food log analysis.

I asked my students to keep a detailed food and exercise log for a whole week. After that, we input all the data into a popular online tracking software and look at the results.

This is the most significant exercise of the semester as students get to learn a lot about their own eating habits and are often shocked at what they find out!

One of my students is a 6’3″, 18-year-old talented female basketball player that plays for the college team.

We were looking at her numbers and what she discovered blew her away.

Her estimated daily caloric expenditure is around 4000 calories which is totally normal for such a tall and active elite athlete of that age.

Her daily caloric intake for that week was around 2600 calories.

That’s a 1400-calorie deficit per day! This is huge!

This is really bad news for an elite athlete.

Talking to her, i learned that she is often tired and has a  hard time focusing in class, especially in the afternoon.

And at that time, she had a cold that just wouldn’t go away.

Guess what?

All of that might have surprised her but I was not surprised one bit.

This is VERY TYPICAL of student-athletes.

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