Carbohydrates are essential for baseball nutrition. Players so often forget the importance of supplementing carbs because they focus so heavily on protein consumption. Baseball players and athletes require much different nutrition than the average person, weightlifter, or body builder.
Every athletic movement in baseball is requires very short bursts of explosive energy. Carbohydrates are the building blocks to this explosion.
Typically, baseball players or athletes require a 3:1 ratio of carbohydrates to proteins. Protein is excellent rebuilding broken-down muscle fibers, but the nutrient does not sufficiently provide the body with energy. Energy is the result of proper carbohydrate consumption.
A good formula to remember is to consume about 2-3 grams of carbs per pound of body weight. One of the most important things to remember in your baseball nutrition plan, is to consume good carbs, not bad ones. Every carb that goes into the body should be from a healthy food source.
List of good carbohydrates for baseball
Good carbohydrate foods are typically low on the glycemic index (GI because of their slow digestion and absorption. Low GI carbs should be the majority of carbohydrates consumed by baseball players.
Here is a list of carbs that are healthy for baseball players:
- Whole wheat bread
- Brown rice
- Whole grain pasta
- Oats and oatmeal
List of bad carbohydrates
There are a variety of carbs that are ideal for a baseball diet, but there are countless amounts of carbohydrate that should be avoided or limited. These bad carbs are usually ranked very high on the glycemic index because of the fast digestion of these foods, which rapidly increase blood sugar levels. Avoid these high GI carbs:
- White pasta
- White rice
- White bread
- Breakfast Cereals (Sorry, no more Lucky Charms)
Carbohydrates can be consumed throughout the entire day. It is important that you consume carbs before you begin any training or before you start baseball practice. Sometimes it’s difficult to consume the necessary amount of daily carbs, so what I did was purchase some liquid carbs.
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