Fueling Success on the Field

If you’re a young baseball or softball player (or the parent or coach of one), you know that every hit, sprint, and throw requires energy. What you may not know is how much nutrition plays a role in achieving peak performance. Fueling your body the right way can make game-changing differences in energy, endurance, and focus. And when it comes to nutrition, one of the biggest challenges to athletic success is added sugars.

Let's break it down.

The Truth About Added Sugars and Performance

Sugary sodas, candy, and even some sports drinks might taste good, but they’re not doing your performance any favors. Foods and drinks loaded with added sugars cause a quick spike in energy, followed by a crash soon after. Just imagine running bases in the bottom of the fifth inning, only to feel completely drained because of that soda you grabbed before the game. Not ideal, right?

Sugar highs and lows don’t just zap energy; they also affect focus, timing, and coordination. And for youth players who are developing their skills, this can interfere with their ability to give 100% during practices, games, and tournaments.

Long-term, regularly consuming added sugars can lead to unhealthy habits, fatigue, and even recovery setbacks. Athletes need their bodies to be strong and reliable—not weighed down by one unnecessary crash after another.

Why Added Sugars Are a Triple Swing and Miss

The Energy Rollercoaster

Sugary snacks like candy, sodas, and even some sports drinks may provide a quick energy boost, but that spike is temporary. What follows is a crash, leaving players sluggish and less focused during critical moments on the field. It’s hard to be at your best when your energy is riding a rollercoaster.

Slowed Recovery

Recovery is just as important as game day for baseball and softball players, especially those pushing themselves in training or competitions. Added sugars can lead to inflammation, making the body work harder to recover post-game, prolonging soreness, and reducing overall readiness for the next game or practice session.

Balanced Nutrition Is a Game-Changer

The solution? A balanced approach to nutrition that gives players the fuel they need to show up and thrive on the field. A solid game plan includes:

• Complex Carbs: Whole grains, fruits, and vegetables are your go-to carbs. Unlike added sugars, these provide slow, sustainable energy. Think oatmeal, sweet potatoes, or a banana before a game.
• Healthy Proteins: Strong muscles power strong performances. Lean protein sources like chicken, fish, eggs, and plant-based options such as beans or tofu are essential. For an immediate snack option, pack a turkey sandwich or toss some almonds in your bag.
• Good Fats: Fats found in avocados, nuts, seeds, and fish help with stamina and recovery, keeping players ready for every inning.

And if you want to create an extra edge, add extra protein to your meals where you can. Why? Protein helps repair and build muscles after practices and games. Whether it’s a protein shake post-game or eggs with breakfast, incorporating this powerhouse nutrient ensures players stay strong and ready.

Sugary Traps to Avoid

It’s easy to accidentally overconsume added sugars, especially with flashy drinks and snacks marketed at athletes. Here’s what to look out for:

• Soda: Even one can contains 39+ grams of sugar—that’s almost 10 teaspoons. Skip the fizz and hydrate with water or infused water instead.
• Candy: It may seem harmless, but just one candy bar before practice could drain energy halfway through a game.
• Sports Drinks: While marketed to athletes, many contain large amounts of sugar without offering significant benefits. Save these for heavy workouts or long tournaments, and dilute them with water whenever possible.

Pro Tip: Check food labels. If ingredients like “high fructose corn syrup” or “cane sugar” show up early on the list, it’s likely loaded with unnecessary sweeteners.

Hydration and Smart Snacking

Hydration is key to athletic success, so skip sugary drinks and stick to options that truly replenish. Water is the MVP, but electrolyte-packed drinks like coconut water or sugar-free sports drink alternatives can help during intense play.

For snacks, aim for a winning combination of protein and natural carbs. Some quick ideas include:

• Greek yogurt with berries
• Peanut butter on whole grain crackers
• Trail mix with nuts and dried fruit (without added sugar)

Empowering the Next Generation of Champions

Choosing balanced meals, limiting added sugars, and focusing on foods that energize is about more than winning on the field; it’s about building healthy habits that benefit players in every aspect of life. Youth baseball and softball are not just about the game but the growth and development of every athlete.

By fueling with intent and avoiding the traps of added sugars, players at every skill level—from beginners to advanced hitters and pitchers—can unlock their full potential, dominate on the field, and, most importantly, have fun doing it.

Step up to the plate with the right nutrition. Is your player fueling their game the right way? It’s time to find out and make the changes that will take them from good to great.