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softball nutrition

How To Stay Healthy When Playing Softball

If a person is very serious about becoming a softball player, then you need to make sure you are focused in leading healthy softball nutrition. Nutrition is a very important aspect in a game of softball. Good nutrition is like adding new energy and ‘fuel’ to your body so that you are strong enough to play well without getting easily tired. Taking good food help your body by providing it with the necessary stuff needed in order for your body to be able to perform at its best way possible. If you then want to become a very good softball player, your solution will lie on the kind of food that you are eating and also with what it that is you are drinking.

What to Eat To Stay Healthy When Playing Softball 

Take Lots of Carbohydrates

Carbohydrates are very vital for a player. This is because they are the quick fuel that your body requires to burn in order for it to keep up everything that is demanded from softball. These requirements include running quickly, hitting the ball and also involves catching the ball. Without enough carbohydrates, or any at all, your body will feel like it is lethargic. The body will then become real slow in reacting to whatever it is that you would want it to do. The best sources of getting carbohydrates from include bread; you can get it from pasta and also from brown rice. These are majorly all wheat based products.

Ingest Enough Proteins as is Necessary

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Softball – A Health Resource

During a softball game, there are numerous of activities that take place and if played for a long time, you will be able to ensure that you benefit in numerous ways, include to your health. Staying healthy should be a key factor in your life, and you need to look for various activities that will help you stay fit and healthy. Rather than jogging or going to the gym every evening, you can decide to skip your normal routine, and join a softball team and play during the weekends. This will be a smart healthy move for you. To stay active in a softball game is no joke, and after playing for some time, your body will get used to the game, thus it will benefit from the health and fitness aspect’s brought by the game. Also, you get to have fun at the same time.

With over 350 calories while playing softball, this is an ideal game for those looking to stay healthy. If you find that exercise is not your favorite activity but you can play softball, then you better stick to softball and get the health benefits that it offers. Playing softball is an ideal way to bulk up and stay lean, especially if you play frequently. You will also be able to maintain a sharp mind. There are plenty of health benefit of playing softball. If you are wondering what these benefits then you have come to the right place:

Nutrition and Softball

First of all, playing softball will require that you maintain a healthy diet, so you will automatically have to change your diet. This will play a huge role in the overall health and fitness of your body. You will need to eat foods that are rich in proteins and carbohydrates so that you provide the body with the energy that it needs.

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Excellent Sport with Many Health Benefits

With over 300 calories burned up during a softball game every hour, the game is an ideal platform for those who want to stay lean and also bulk up. This will mainly depend on the frequency that you play the game. One will be able to stay healthy and maintain a sharp and agile mental capacity. Research has proved that those who play softball have a better chance to perform better in their studies. In the end, playing softball has long-term health merits, plus you have a reduced chance of getting osteoporosis, plus reduce the chance of getting cancer. If you want to play softball, there are certain skills that you need as a player, which is speed, strength, power, agility, among other types of abilities.

Role of Nutrition in Softball Training

With the right kind of nutrition together with the adequate softball game exposure, you will be able to increase you overall health level as an individual. If you are a softball player, it is vital that you have the proper balance of carbohydrates, fat, and proteins in your diet. Carbohydrates will provide you with the essential energy that you muscles need during the game. However, softball does not demand much aerobically (compared to other types of sports), so one does not need to consume high quantities of carbohydrates. Protein is another great source of energy, but it is not recommended that you use it as your primary source of energy. As a player, you can rely on lean meat and other sources such as eggs, fish, and chicken, as an efficient source of protein. This is ideal since the body will be able to maintain and repair the muscles. Fats also play an important role in the health of the player. It is ideal for hormone production, protection of internal organs and so much more. The best sources of fat out there are seed and nuts, together with olive oil and canola oil. As a softball player, it is essential that you have the right kind of diet so that you reap the health benefits of playing softball.

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Softball Performance Tips – Key Points to Consider

Sports are an integral part of our every day lives. Many of us watch them and attend games, while we can even join teams and play ourselves. Softball is a popular sport which many enjoy, joining local teams and competing. Being fit isn’t just about being active, however. It is key to remain healthy in all aspects which includes eating properly and making sure that you are putting healthy foods into your body.

It’s been heard time and time again that breakfast is the most important meal of the day and it isn’t a fluke that it’s a common saying. Breakfast gives you fuel for the day and will give you more energy and focus. It will boost your metabolism and your body will function better and be grateful for it.

Proteins are key and it’s easy to get them into your system. It will help give you energy and strength and you can gain them from eating lean or low-fat meats such as beef and chicken or even turkey. If meat isn’t on your menu you still have many options. Green peas, quinoa and nuts (including almond butter) will give you those nutrients.

Make sure to eat a healthy portion of fruits and vegetables – but don’t go overboard on the fruits. They have a lot of sugar which will give you a big energy spike and then you’ll crash. And crashing from being up on sugar is the last thing you need in the middle of a softball game.

Take your time eating and don’t push for seconds or thirds if you really aren’t feeling hungry. Over eating won’t do you any good and in the end you’ll just feel sick. Drink lots of water and make sure that you aren’t dehydrated. Usually, if you have the instinct to continue eating even though you’ve already had a plate, drinking water is really what your body wants to do and you’ll find yourself full and content.

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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 Performance – Surviving Hot Summer Days

By Ken Krause, Life in the Fastpitch Lane blog

hotsoftballdayWhat a gorgeous day today was where I live. A high of almost 90, sunny all day long, with just enough breeze to make it tolerable to work outside.

Just the kind of day that can sneak up on you if you’re not careful. With the summer tournament season getting into full swing I thought it might be a good time to go over a few reminders for dealing with a day in sun, heat and humidity. And not just for players, but for coaches and parents too.

We say it all the time, but the first three rules of dealing with an all-day tournament are hydrate, hydrate, hydrate. Even if you don’t feel like drinking water, drink water anyway. Lots of it.

Water is good. It’s most of what your body is made of. When you get hot your body releases water (sweats) to try to cool your body. Nature’s way is that the sweat sits on your skin, and any passing breeze against it helps cool your body.

The thing is, as you sweat your body is losing water. If you don’t replace the water your core temperature starts to rise, you begin to feel sick, get dizzy and ultimately can end up with heat stroke, which will put you in the hospital. Drinking water is much easier on you.

Sports drinks can help replace the electrolytes you lose through sweating, but you don’t want to drink them exclusively. You still need water. It does a body good.

Sunscreen is another essential. (I feel a bit hypocritical writing that sentence given that I am currently sitting here with a nice, hot burn because I didn’t bother today.)

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Softball Performance Tips – Truth About Pre-Game Meals

By Jeff Cavaliere

pre-game mealIt’s important to understand that while yes, the choice you make for your pre-game meal can have a huge impact on your ability to perform just hours later, it’s just as important to look at the contribution the last few days’ worth of eating can have on the game you’ll play today.

Pre-game meals are usually given such focused attention because it is usually the last thing you put into your body before taking the field.

However, if we were to look at weight training in the same way, we’d mistakenly think that the rebound that you just grabbed was a direct result of the last set of squats you did in the workout the day before the game.

Do you think that’s true? Of course it’s not. The fact that you were able to out-play three or four other players had more to do with the consistent efforts and hours you’ve been putting in in the weight room for the last eight months to gradually build up your lower body strength and power with hundreds of sets of squats…not to mention lunges, step-ups, and plyometrics.

You see? So, in much the same way, while your pre-game meal is significant and important, how you’ve eaten and fueled your body on a consistent basis leading up to that day has just as much, if not more of an impact on how much energy you’ll have in today’s game.

Consistently good eating habits provide your muscles with several days’ worth of glycogen building nutrients. It’s much easier for your muscles to absorb and store this key energy source when it’s delivered with steady doses of usable glucose as opposed to flooded with it from some pre-workout or pre-game gimmicky “Super Carbo Charger Sugar Shock Extreme” drink. Eating right for days leading up to your game is much more effective than short-term attempts to “do the right thing” last minute.

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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 Tournaments – How to Recover Faster Between Games

By Coach Marc

I got an excellent question from one of my readers. He asked: ”What is the most effective way to recover mentally and physically between games during weekend softball tournaments?”

While there is no secret formula, there are several things you can do to help you recover faster between games especially when you have to play 3-4 games in one day. In this video, I share a few things that you can do.

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