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B a s e b a l l

B a s e b a l l. Ruben Lespron, Lizzette Enriquez, Susan Lewis, Scott Littlefield. Metabolic Demands. ~3hr games focus on power, but anaerobic and aerobic components hydration important, especially in hot/humid climates

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B a s e b a l l

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  1. Baseball Ruben Lespron, Lizzette Enriquez, Susan Lewis, Scott Littlefield

  2. Metabolic Demands • ~3hr games • focus on power, but anaerobic and aerobic components • hydration important, especially in hot/humid climates • Recovery is key as double-headers and back-to-back games are common in college • Series over 2 days: 2 games/day with 30min break

  3. Subject Hx • DII Baseball in San Diego - First Base • Broken collar bone and surgery in Oct 2012 • Off-season goals • gain weight (LBM) from 185lbs to 200lbs • optimize diet to eat healthy, easy to prep foods

  4. Off-season schedule • Power lifting and supersetting "Rest day"

  5. Nutrition Assessment & Analysis Estimated needs: • Energy: 4600 kcal (Cunningham) • Pro: 143-168g (1.7-2g/d) • CHO: 55-65% of total energy Typical diet - General info • easy-to-prepare foods, ample F/V, lacks variety • creatine before & protein shake after workouts • MVI & fish oil daily

  6. Nutrition Assessment & Analysis 3-Day Recall 54% CHO, 26% Fat, 21% Protein Current pro: ~3.3g/kg Fluid avg: 140 oz/d

  7. Study on Perceived PRO Intake Purpose: • examine athletes’ perceived pro needs and actual pro intake, compare findings with max beneficial level (2g/kg) Methods: • basketball & baseball players; menu selection - isocaloric w/ varying pro levels; dietary recall Results: • 1 in 5 picked menu @ >4g/kg • perceived needs 20% higher than max beneficial level • actual intake ~2g/kg BUT CHO only 45% kcal; Application: more education about ideal pro needs + consequences of excess (offset CHO)

  8. Study on Surgery Recovery Purpose: • PRO supplementation beneficial for surgery recovery? Methods: • 56 soccer players, knee surgery, standard diet, EG 1g/kg/day high-quality milk & egg-protein supplement for 40 days • measured TC, knee joint range of motion, MMT, & MTM Results: • EG leg with surgery showed measurements close to uninjured Application: • Increased protein needs beneficial since he is at risk for losing lean tissue due to recent surgery Boyadjiev N, Spassov L. Protein Supplementation Improves Results of Rehabilitation Following Knee Arthroscopic Surgery in Competitive Soccer Players. Kinesiology. 2004;36(1):15-23.

  9. Study on Batting Velocity Purpose: • To find anthropometric and physiological performance relationships to batting velocity before and after training. Methods: • 49 high school players' BV measured before & after training program • Split into 2 groups, 2nd group doing additional medicine ball exercises (rotation) • Measured anthropometrics, power, strength, velocity Results: • Training improved BV more in group 2 • LBM, Low-Body Pwr, Low & Up-Body Str, Rotational Str, Explo-Rotational Pwr = most significant improvements Application: • Fuel and train to increase LBM Szymanski DJ, Szymanski JM, Schade RL, Bradford TJ, McIntyre JS, DeRenne C, Madsen NH. The relation between anthropometric and physiological variables and bat velocity of high-school baseball players before and after 12 weeks of training. J Strength Cond Res. 2010 Nov;24(11):2933-43.

  10. 7- day Training Diet Plan

  11. Andy's meals http://www.flickr.com/photos/sylvar/8198011292/ http://www.flickr.com/photos/furny/7579388462/ http://commons.wikimedia.org/wiki/File:Bowl_of_chili.jpg

  12. 7- day Training Diet Plan

  13. Andy's meals http://www.flickr.com/photos/franksteiner/6709759351/ http://blog.stack.com/wp-content/uploads/Chocolate-Milk-STACK-629x496.jpg http://iowagirleats.com/wp-content/uploads/2013/04/Blueberry-Banana-Nut-Oatmeal-09_mini.jpg

  14. 7- day Training Diet Plan

  15. 3- day Performance Diet Plan Day Before Event Goal: • Maximize glycogen stores Day of Event Goal: • Stay hydrated and replenish CHO with sports drinks Day After Event Goal: • Recovery with CHO & PRO *CHO most important www.viesaine.org

  16. 3- day Performance Diet Plan • Maximize glycogen • CHO most important blog.otterbox.com

  17. 3- day Performance Diet Plan • Fuel with CHO • Stay hydrated www.cracked.com

  18. 3- day Performance Diet Plan • Recover • PRO rebuilds tissue • Replenish glycogen for next game www.tumblr.com

  19. Baseball Food Guide (Offseason)

  20. QUESTIONS? www.thecasualheroes.com

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