March is Nutrition Month
March is Nutrition Month — Fuel Your Game, On and Off the Field!
March is Nutrition Month, a great time for our athletes and families to explore how smart fueling supports performance, energy, focus, and overall health.
For young baseball players, the right nutrition isn’t just about “eating healthy”—it’s about giving your body the fuel it needs to train hard, recover well, stay strong, and support physical and mental well-being.
Food is more than fuel.
It’s connection, confidence, culture, and the foundation for feeling and playing your best.
🥇 Make the Most of Nutrition Month by Focusing on Performance Fueling
- Follow trusted nutrition guidelines
Canada’s Food Guide offers simple, balanced meal ideas that support growth, energy, and long days at the ball diamond.
• Aim for a balance of fruits/veggies + whole grains + protein at most meals.
• Pack nutrient-dense snacks like yogurt, fruit, nuts, cheese, whole-grain wraps, or trail mix.
- Pair nutrition with training for a winning combination
- Fuel before practices and games with carbohydrates for energy.
• Keep athletes hydrated — water first, sports drinks only for long/hot sessions.
• Support recovery with protein + carbs after training (e.g., chocolate milk, Greek yogurt + fruit, a turkey sandwich).
- Explore trusted Canadian resources for young athletes
Here are excellent, evidence-based resources to learn more:
- Alberta Health Services — Sports Nutrition for Youth
A comprehensive guide for coaches and families: pre-game meals, hydration, tournament planning, and recovery nutrition.
Sports Nutrition for Youth: A Handbook for Coaches
- Special Olympics Canada — Young Athletes Nutrition Guide
Simple recipes and nutrition basics for young athletes and busy families.
Young Athletes Nutrition Guide
- Cookspiration (by Dietitians of Canada)
Healthy, athlete-friendly recipes and easy meal ideas.
Cookspiration
- UnlockFood (by Dietitians of Canada)
Science-based nutrition info, articles, and recipes for families.
AboutUnlockFood – Unlock Food
💬 Why This Matters
Nourishing well helps athletes:
✔ hit with more power
✔ stay focused at school and practice
✔ recover faster
✔ reduce injury risk
✔ support their mental and emotional well-being
✔ build lifelong healthy habits
Small changes add up — one snack, one meal, one choice at a time.
🧢 Game Day Fueling Checklist
Quick, practical, evidence-supported tips for young athletes
Before the game (1–3 hours prior)
- Balanced meal: carbs + protein + fruit/veg (e.g., pasta + chicken, rice bowl, sandwich + fruit) [www150.statcan.gc.ca]
- Avoid heavy, greasy meals that slow digestion.
- Pack a light snack if your warm-up is long (banana, yogurt tube, granola bar).
During the game
- Eat small, easy-to-digest snacks for energy (see list below).
- Sip water between innings.
After the game (within 30–60 minutes)
- Protein + carbs to support recovery (e.g., chocolate milk, turkey wrap, Greek yogurt + berries).
- Continue drinking water to rehydrate.
🍎 Dugout-Friendly Snack Ideas
(Travel-easy, coach-approved, athlete-friendly)
Simple carbs for quick energy
- Bananas
- Grapes or apple slices
- Pretzels or whole-grain crackers
- Mini muffins
- Fig bars
Protein options for sustained energy
- Cheese strings
- Greek yogurt tubes
- Trail mix (nuts if allowed)
- Hard-boiled eggs
Hydration + salty options in hot weather
- Orange slices
- Pickles or pickle juice (older athletes)
- Salted popcorn
These align with youth athlete nutrition guidance for tournament and practice fueling.
🥤 Hydration Guide for Hot Summer Tournaments
Daily baseline
- Start hydrated: water with breakfast.
- Keep a labeled bottle — aim for regular sipping, not chugging.
During games
- Primary fuel: water.
- Sports drinks only when:
- tournaments last longer than 60–90 minutes,
- heat/humidity is high, or
- athletes struggle to drink enough water.
After games
- Rehydrate with water first.
- Include electrolytes when sweating is heavy (sports drink, coconut water, salty snacks).
- Urine should be pale yellow — a simple hydration check.
Avoid
- Energy drinks
- High-sugar sodas
- Caffeinated beverages