I and my brother are enjoy playing baseball. He is 13 years old and I'm 22 years old¡@student. We usually go to exercises every friday and sunday evening. He runs 20 yards at half speed(3 sets) and repeat at three-quarters(3 sets) and full speed(3 sets). But I run 30 yards at half speed(5 sets) then rest and repeat at three-quarters(5 sets) and full speed(5 sets). We do lateral speed and agility about 10 yards(10 sets) and We 50 pitches about 20 yards.But I add some plyometric drills that are ankle bounce,squat jump,tuck jump,split jump and standing long jump. On monday and wednesday I go to the weight training room at school after school.
Post by Rachel Fowler, MS, RD, LD on Jul 6, 2005 6:46:59 GMT -6
Great question- it is so important for you and your brother to pay attention to hydration and nutrition in general. Inadequate hydration is a major cause of poor performance. As hard as you're working, you need to fuel your body to get best result. Poor hydration can cause fatigue, illness and even death during vigourous activity, especially in hot weather. That being said, never wait until you're thirsty to drink- thirst is not an adequate indication of the amount of water your body needs. As a general rule, you should drink 1 quart of fluid for every 1,000 calories of food you eat- so for a typical athelete who eats 3,000- 6,000 calories, 3-6 quarts/day would be needed. You need to begin your work out with a well-hydrated body and continually replenish duirng the workout. Start with 3+ glasses of liquid about 3 hours before your work out and continue to drink during the workout, at least two glasses of fluid every hour, best consumed a few ounces at a time very 10-15 minutes.
Avoid caffiene (tea, soda), alchohol and carbonated beverages. Drink water or a rapid electrolye replenishment that's low carb and low calorie such as LowOz which is quickly and efficiently abosorbed by your body.
Hope that helps- let me know if you have any other questions or concerns about sports nutrition/hydration! Rachel
Start with 3+ glasses of liquid about 3 hours before your work out and continue to drink during the workout, at least two glasses of fluid every hour, best consumed a few ounces at a time very 10-15 minutes.