Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Baseball game day nutrition ⚾️

4 May 2025 · 1 min

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0:35

In this instructional monologue, the speaker outlines a concise, timed nutrition plan for baseball players and their coaches/parents to optimize performance and recovery on game day. The plan is broken into five key windows: 4 hours before the game – a full meal rich in carbohydrates with moderate protein and fat; 2 hours before – a high‑carb snack such as a peanut‑butter‑and‑jelly sandwich and a banana; 1 hour before – electrolyte intake (~500 mg sodium) using a product like Liquid IV; during the game – easy‑digesting carbs (honey sticks, sports drinks) to sustain energy; and within 1 hour after the game – a full recovery meal, with a special note for doubleheaders where an additional high‑carb snack is recommended between games. The speaker urges viewers to capture the guide for future reference.

Chapters

This is how my baseball players fuel for their games. All the cool kids are doing it, so listen up. 4 hours before, you're going to want a full meal. High carb, moderate protein, moderate fat. 2 hours before, you want a high carb snack, so like a PB&J and a banana. 1 hour before, you want your electrolytes, about 500 milligrams of sodium, so like a liquid IV would be great here. During the game, games are long, so you want to make sure that you're having some easy digesting carbs. Honey sticks, a sports drink, anything like that is going to be great in the dugout. Within 1 hour after the game, you want to make sure that you're having a full meal. Unless you have a doubleheader, then I would just recommend having another high carb snack in between those games and then just repeating the zero. Make sure you stop and take a screenshot of this and use it for your next game.