Glove & Grace

It’s the first day of summer! But let’s be honest, summer baseball doesn’t come with chill weather or built-in recovery time. It usually means long, hot days on the field while squeezing in strength and speed workouts. I’ve got one son playing in a summer collegiate league all summer and another traveling to different baseball tournaments — in between they are either swinging in the cage, running sprints or lifting something heavy. 💪And, I’m usually trying to keep up with their eating by meal prepping!

So, as the temps rise and the hustle gets real, here’s your gentle baseball parent PSA: Fuel and hydration matter more than ever. If our boys want to keep performing at a high level — especially during long tournament weekends or grind-it-out strength days— they need to be smart about what goes in their bodies before the work even begins.

Disclaimer: I am NOT a dietician or a nutritionist — just a mom who is trying to help feed my kids healthy options and like to share what I learn. The majority of my information comes from listening to podcasts — two of my favorites are:

Here’s a breakdown to help you prep your athlete this summer ⬇️

The following is taken from notes I took while listening to “Fueling Morning Workouts” on “The Sports Nutrition Playbook.”

🌙 The Night Before: Build the Base

Just like we prep gear the night before, food prep matters too. Here are a few ways to get some good nutrition in the night before (and to add some more calories/protien):

🍌PB + Banana Sandwich: Classic combo. Carbs + fat + potassium = slow-digesting and muscle-friendly.

🥣Cereal + Milk: Not just a kid favorite. It’s a good source of quick carbs and protein before bed.

🌞 Morning Of: Carbs + Hydration = Energy

Before the cleats go on or the gym door swings open, the body needs fuel.

✅ Eat a carb-heavy snack paired with water-rich fruit:

Carb options:

• Homemade energy bites
• Kodiak banana muffins (I double the batch on the back of the box)
• Bobo bars or Dave’s Killer Bars
• Kind Breakfast Bars
• Rise bars

Water-rich fruit:

🍉 Watermelon
🍊 Oranges
🍇 Grapes
🍍 Pineapple

Why? This combo provides glucose for energy + hydration to beat the heat.

🥤 Hydrate Early + Often (Like…Right When You Wake Up)

Dehydration creeps in fast—and even just 2% dehydration = a 10% decrease in performance. That’s a drop in velocity, slower reaction time, and higher risk for cramps or fatigue.

📌 Here’s the hydration formula:

Drink 12–16 oz first thing in the morning Take little sips while getting dressed, after using the bathroom, and on the way to the field Add electrolytes (especially on humid days or if it’s a high-intensity session)

👉 If the workout is longer than 90 minutes?

Go beyond water—add electrolytes to replace the sodium lost through sweat.

Sodium = energy.

During the workout:

Drink 5–15 oz every 20 minutes — so if you’re kid is working out for more than 90 minutes, that means they should have (2) 16 oz bottles.

⏱️ Post-Workout Recovery = Time Sensitive

Muscles are most open to recovery fuel right after the workout ends. Think chocolate milk, protein smoothies, turkey sandwich or a quick carb + protein combo. Try and replenish within an hour or working out.

If your athlete is coming home from a morning workout, they can eat a regular protein-fueled breakfast. A few breakfast favorites in our household:

• 5-6 eggs scrambled with cheese with a side of berries, half an avocado and sourdough toast
• Ribeye steak, 3 fried eggs, berries, avocado and sourdough toast
• Homemade breakfast burrito with eggs, breakfast sausage/bacon/ham, cheese, hashbrowns (or potatoes) and fruit on the side
• Breakfast sandwich with Dave’s Killer English Muffin, fried egg, cheese with fruit on the side

For the breakfast burritos and breakfast sandwiches, I usually meal prep those and have a stash in the freezer.

✨ Bonus Tip: Outside of Practice = Still Hydrate

Don’t wait until practice or the day of the game to think about hydration. Have them add a no-sugar electrolyte packet to their regular water intake throughout the day and/or days leading up to a hot day of competition. It keeps them ahead of the game—and not playing catch-up.

Final Word, from One Baseball Parent to Another…

We can’t control the weather, the ump calls or how many curveballs their pitcher throw — but we can control how our boys prep and recover. Start talking to them now about what to eat and when to drink. Make it part of their routine like brushing their teeth or packing their cleats.

Hydrated players play harder, last longer and bounce back quicker. Let’s give them every advantage we can.

With love and extra water bottles rolling around in the car,

Courtney