We all have busy lives, but as parents we are responsible for teaching our athletes proper eating habits and also monitoring when they eat and when.
Want your child to play a better game? Be more alert, focused and responsive on the field? Not only is what they eat important but how often and when they eat is too! An ideal daily pattern to follow is: breakfast, snack, lunch, snack, dinner, snack, provided the choices are healthy and well-balanced.
Breakfast – Always eat breakfast. Period. The excuses of sleeping in or not being hungry both have detrimental effects on our health. As an athlete, breakfast is crucial to optimal performance on the field…and in school, too! The body has essentially been fasting for 10-12 hours and needs to recharge its battery. A quick bowl of cereal with milk, small glass of real juice, a slice of whole grain toast, boiled egg, bowl of oatmeal – all good choices. Don’t forget a glass of water, especially if you don’t like juice.
Snacks – avoid the mood swings and allow the body to be constantly fueled by not allowing your tank to run dry. In between your main meals choose a healthy snack; cereal bar, cheese string, whole grain pita, veggie sticks, fruit, or cottage cheese to snack on. Believe it or not, chocolate milk is an excellent source of vitamins, minerals and fat and most kids love it. If there is no time for a snack, grab a carton of chocolate milk.
Kid’s tastes are learned, in most cases. If we offer healthy choices, and only healthy choices, they will eventually learn to like them. Although healthy food generally takes prep time for parents, are children’s health (and our own) is worth it.
Lunch and dinner – Make sure they eat both of these meals, especially on game day. Since kids burn large numbers of calories due to their metabolism we rarely have to worry about them gaining weight. Athletes don’t need to follow the South Beach diet! We do have to make sure that there is a balanced amount of carbs, proteins and healthy fat in their meals so their bodies and brains can continue to develop. 1-2 hours before a game, food is essential. Not a huge turkey dinner or they will be sluggish! Tip: Offer a pre-game snack such as a piece of fruit or a fruit source bar or fruit to go (real fruit snack NOT fruit by the foot or similar). A burst of natural sugar seems to improve performance.
Again, remember to hydrate all the time - Drinking water eventually becomes a routine for children and it will replace the poorer choices such as pop and high sugar juice-like products. Properly fueled bodies will yield players with higher levels of energy, focus and ultimately result in a higher level of team success.
Nutrition for Young Athletes
Like adults, young athletes need to sleep and eat a balanced diet in order to maintain good health and achieve peak performance. That means consuming the required amount of protein, carbohydrates and fat in their daily diet.
Since young athletes are growing they require more protein relative to their bodyweight than adults. Most kids need 1 gram of protein per kg of body weight. This translates to 2-4 servings of protein rich foods per day. Lean meat, fish, poultry, eggs, beans, nuts and seeds are all excellent sources of protein.
Carbohydrates are the body’s chief source of energy. However, not all carbs are created equal. The rule of thumb is: the more natural the food, the easier it is for the body to digest and absorb nutrients that can then be converted to energy. For example: Offer your young athlete the baked potato instead of the French fries or whole grain pasta instead of Kraft Dinner. Fresh and raw forms of fruit and vegetables are better choices than cooked. Whole grains, fruit, vegetables and products made from these foods are all wise and healthy choices.
Fats are the most abused nutrient, especially in children’s diets. ‘Good’ fats are essential for supporting functioning of the brain which keeps athletes alert, focused and reactive. Good fats refer to those found in fish and seafood, various seeds and nuts. Baked goods, deep-fried foods and processed foods do not fall under the ‘good’ fat category.
Adequate hydration prior to activity is one of the keys to performance. Young athletes are more susceptible to dehydration and overheating than adults since they sweat less, get hotter during exercise and often fail to recognize that they are thirsty until it is too late. If your athlete shows signs of: low energy, fatigue early in exercise, skin feels too hot or clammy, complains of nausea or headache, have them consume 100-200 ml. of water ever 10-15 minutes until symptoms dissipate. Water is your best choice for hydration before and during competition. A word about Gatorade/Powerade - Sport drinks were created for adults running marathons. If your child athlete is competing in a start/stop running-based exercise that lasts over 1.5 hours such as soccer, basketball or cross-country, they may benefit from a small amount of a sports drink, after the sport is completed. Unless the weather is extremely hot, baseball does not fall into this category.
Children do not need to be on diets. If they are overweight they need to be taught proper nutritional habits. They are likely to copy what you do rather than what you say. They learn about food consumption and activity by watching their parents. Don’t count calories – count nutrition…especially for children. Keep your foods real, as nature intended. Processed foods are less beneficial nutritionally to our bodies and are hard to digest. Our athletes become tired and will not perform optimally if they consume a diet high in saturated (bad) fats and processed foods. Bottom line – you really are what you eat. If you want to be a successful athlete you have to eat like one, starting at childhood!
Good Protein/Carb Snacks
Yogurt or cottage cheese and fruit
Dried cereal and/or raisins (trail mix)
Cheese or peanut butter and crackers, bread or pita
Cereal, fruit (and milk)
Veggies and low-fat dip
Sandwich with lean meat
Tuna or salmon spread (low fat mayo) on crackers
Cereal bar and cheese strings
Note: Cream cheese does not contain protein.
Since young athletes are growing they require more protein relative to their bodyweight than adults. Most kids need 1 gram of protein per kg of body weight. This translates to 2-4 servings of protein rich foods per day. Lean meat, fish, poultry, eggs, beans, nuts and seeds are all excellent sources of protein.
Carbohydrates are the body’s chief source of energy. However, not all carbs are created equal. The rule of thumb is: the more natural the food, the easier it is for the body to digest and absorb nutrients that can then be converted to energy. For example: Offer your young athlete the baked potato instead of the French fries or whole grain pasta instead of Kraft Dinner. Fresh and raw forms of fruit and vegetables are better choices than cooked. Whole grains, fruit, vegetables and products made from these foods are all wise and healthy choices.
Fats are the most abused nutrient, especially in children’s diets. ‘Good’ fats are essential for supporting functioning of the brain which keeps athletes alert, focused and reactive. Good fats refer to those found in fish and seafood, various seeds and nuts. Baked goods, deep-fried foods and processed foods do not fall under the ‘good’ fat category.
Adequate hydration prior to activity is one of the keys to performance. Young athletes are more susceptible to dehydration and overheating than adults since they sweat less, get hotter during exercise and often fail to recognize that they are thirsty until it is too late. If your athlete shows signs of: low energy, fatigue early in exercise, skin feels too hot or clammy, complains of nausea or headache, have them consume 100-200 ml. of water ever 10-15 minutes until symptoms dissipate. Water is your best choice for hydration before and during competition. A word about Gatorade/Powerade - Sport drinks were created for adults running marathons. If your child athlete is competing in a start/stop running-based exercise that lasts over 1.5 hours such as soccer, basketball or cross-country, they may benefit from a small amount of a sports drink, after the sport is completed. Unless the weather is extremely hot, baseball does not fall into this category.
Children do not need to be on diets. If they are overweight they need to be taught proper nutritional habits. They are likely to copy what you do rather than what you say. They learn about food consumption and activity by watching their parents. Don’t count calories – count nutrition…especially for children. Keep your foods real, as nature intended. Processed foods are less beneficial nutritionally to our bodies and are hard to digest. Our athletes become tired and will not perform optimally if they consume a diet high in saturated (bad) fats and processed foods. Bottom line – you really are what you eat. If you want to be a successful athlete you have to eat like one, starting at childhood!
Good Protein/Carb Snacks
Yogurt or cottage cheese and fruit
Dried cereal and/or raisins (trail mix)
Cheese or peanut butter and crackers, bread or pita
Cereal, fruit (and milk)
Veggies and low-fat dip
Sandwich with lean meat
Tuna or salmon spread (low fat mayo) on crackers
Cereal bar and cheese strings
Note: Cream cheese does not contain protein.
AA
1 - Bulls
2 - Eagles
3 - Bengals
4 - Jr. Tigers
The AA schedule goes as follows, all games at Memorial Park (M 1 or M 2):
Game 1 Friday August 14, 6:30 pm, M 1, 1 vs 4 (Bulls vs Jr. Tigers)
Game 2 Friday August 14, 8:30 pm, M 1, 2 vs 3 (Eagles vs Bengals)
Game 3 Saturday August 15, 4:30 pm, M 1, winner game 1 vs winner game 2,
Game 4 Saturday August 15, 4:30 pm, M 2, loser game 1 vs loser game 2, (loser is eliminated)
Game 5 Saturday August 15,7 pm, M 1, loser game 3 vs winner game 4, (loser is eliminated)
Game 6 Sunday August 16, 9 am, M1 winner game 3 vs winner game 5
Game 7 if necessary, Sunday August 16, 12 pm, M1
1 - Bulls
2 - Eagles
3 - Bengals
4 - Jr. Tigers
The AA schedule goes as follows, all games at Memorial Park (M 1 or M 2):
Game 1 Friday August 14, 6:30 pm, M 1, 1 vs 4 (Bulls vs Jr. Tigers)
Game 2 Friday August 14, 8:30 pm, M 1, 2 vs 3 (Eagles vs Bengals)
Game 3 Saturday August 15, 4:30 pm, M 1, winner game 1 vs winner game 2,
Game 4 Saturday August 15, 4:30 pm, M 2, loser game 1 vs loser game 2, (loser is eliminated)
Game 5 Saturday August 15,7 pm, M 1, loser game 3 vs winner game 4, (loser is eliminated)
Game 6 Sunday August 16, 9 am, M1 winner game 3 vs winner game 5
Game 7 if necessary, Sunday August 16, 12 pm, M1
COBA Playoff Schedule
Here is the schedule for our games (in Waterdown):
1 - Bulls (we are the #1 seed)
2 - Eagles
3 - Bengals
4 - Jr. Tigers
The AA schedule goes as follows, all games at Memorial Park (M 1 or M 2):
Game 1 Friday August 14, 6:30 pm, M 1, 1 vs 4 (Bulls vs Jr. Tigers)
Game 2 Friday August 14, 8:30 pm, M 1, 2 vs 3 (Eagles vs Bengals)
Game 3 Saturday August 15, 4:30 pm, M 1, winner game 1 vs winner game 2,
Game 4 Saturday August 15, 4:30 pm, M 2, loser game 1 vs loser game 2, (loser is eliminated)
Game 5 Saturday August 15,7 pm, M 1, loser game 3 vs winner game 4, (loser is eliminated)
Game 6 Sunday August 16, 9 am, M1 winner game 3 vs winner game 5
Game 7 if necessary, Sunday August 16, 12 pm, M1
1 - Bulls (we are the #1 seed)
2 - Eagles
3 - Bengals
4 - Jr. Tigers
The AA schedule goes as follows, all games at Memorial Park (M 1 or M 2):
Game 1 Friday August 14, 6:30 pm, M 1, 1 vs 4 (Bulls vs Jr. Tigers)
Game 2 Friday August 14, 8:30 pm, M 1, 2 vs 3 (Eagles vs Bengals)
Game 3 Saturday August 15, 4:30 pm, M 1, winner game 1 vs winner game 2,
Game 4 Saturday August 15, 4:30 pm, M 2, loser game 1 vs loser game 2, (loser is eliminated)
Game 5 Saturday August 15,7 pm, M 1, loser game 3 vs winner game 4, (loser is eliminated)
Game 6 Sunday August 16, 9 am, M1 winner game 3 vs winner game 5
Game 7 if necessary, Sunday August 16, 12 pm, M1
Revised - Dates to Keep Open
COBA Playoffs are now to be August 15 weekend in Waterdown.
Ontario Baseball Championships are Labour Day weekend (Sept 5, 6, 7) in Kitchener.
Revised - Dates to Keep Open
COBA Playoffs are now to be August 15 weekend in Waterdown.
Ontario Baseball Championships are Labour Day weekend (Sept 5, 6, 7) in Kitchener.
Ontario Baseball Championships are Labour Day weekend (Sept 5, 6, 7) in Kitchener.
Dates to keep open
COBA Playoffs are going to be August 7-9, in Waterdown.
Ontario Baseball Championships are Labour Day weekend (Sept 5, 6, 7), probably in Kitchener.
Ontario Baseball Championships are Labour Day weekend (Sept 5, 6, 7), probably in Kitchener.
Directions to Parks
There are maps on the Coba website, www.leaguelineup.com/welcome.asp?url=coba You can access them from the directions link or click on the name of the park on the schedule.
Please find the schedule @ http://www.leaguelineup.com/schedules.asp?sid=246150061&url=coba&divisionid=162858&teamid=2314587
Notes:
- the first 3 games are exhbition games and wil not count in the standings.
- the 3 games 8/4, 8/5, 8/6 will see some rescheduling. Both the Bengals Coach and I agree that having us go out to their park two nights in a row is a bit much....
- we are playing in a Tier 1 loop! That means a much tougher schedule against the top level comeptition only (except exhbition games).
Notes:
- the first 3 games are exhbition games and wil not count in the standings.
- the 3 games 8/4, 8/5, 8/6 will see some rescheduling. Both the Bengals Coach and I agree that having us go out to their park two nights in a row is a bit much....
- we are playing in a Tier 1 loop! That means a much tougher schedule against the top level comeptition only (except exhbition games).
Team Pictures
Please mark this date on your calendar:
Saturday, May 30th, 9:30am @ Mountainside Arena.
Saturday, May 30th, 9:30am @ Mountainside Arena.
Outdoor Practice Schedule
Outdoor Practices will be Sunday mornings 9am-11am at Brant Hills B.
Practices are May 10 - July 26.
We do not have the park on the following Sundays (diamond is in use for tournaments, or something else) May 24, June 21.
Practices are May 10 - July 26.
We do not have the park on the following Sundays (diamond is in use for tournaments, or something else) May 24, June 21.
Exhibition Game
Bulls - we have agreed to play an exhibition game Friday, May 1st at the Georgetown Fairgrounds (Barn Diamond). 6:30pm (please be there for 6pm). Please let me know if there are any scheduling conflicts.
Unifrom Fitting/Make Up Date
Hi everyone, the make up date for uniform fittings is Wednesday 7pm-8.30pm at the BOMBA office. Let's establish a time for our team at 7.30pm.
This is also the time to order an extras if you didn't get the chance Saturday morning. I will have Nick's Bulls shell from last year at the fitting for sizing.
I will be out of town today through Tuesday, but will try to respond to e.Mails should there be any questions. Best e.Mail to use while I am away is jvukanovich@selkirkcorp.com
Thx!
Coach John
This is also the time to order an extras if you didn't get the chance Saturday morning. I will have Nick's Bulls shell from last year at the fitting for sizing.
I will be out of town today through Tuesday, but will try to respond to e.Mails should there be any questions. Best e.Mail to use while I am away is jvukanovich@selkirkcorp.com
Thx!
Coach John
Welcome Coach Darren!
The Bulls are very happy to welcome Darren Kemp (Griffin's Dad) to the Coaching Staff. Darren has extensive Coaching experience in a variety of sports and really helped us out during the tryouts with the Pitching Machine. Darren is obviously great with kids and a valuable addition to our Staff.
Indoor Workouts
Indoor Workouts have finally been scheduled.
We have Sundays 9am-11am at Sacred Heart.
The first session begins Feb. 1st and they run through April 26th.
Please bring workout gear (T-Shirt, Track Pants/Shorts, Gym Shoes), plus Baseball Glove and Cap.
Parents are welcome to stay - but it is not required.
We have Sundays 9am-11am at Sacred Heart.
The first session begins Feb. 1st and they run through April 26th.
Please bring workout gear (T-Shirt, Track Pants/Shorts, Gym Shoes), plus Baseball Glove and Cap.
Parents are welcome to stay - but it is not required.
Rep Parents Night
Rep Parents night will be held on February 10th 7pm @ Mainway Auditorium.
This is an opportunity to hear from the BOMBA executive on the Rep program and answer any questions you may have about next year.
This is an opportunity to hear from the BOMBA executive on the Rep program and answer any questions you may have about next year.
Uniform Fittings moved to Jan. 24th
Uniform Fittings are now Saturday January 24th 9am at the BOMBA office. This should take approx. 45 minutes.
Please let me know ASAP if you have any scheduling conflicts.
Rep registration includes:
- Jersey
- T-Shirt
- Cap
- Pants w/Belt
- Socks
Extras to consider for purchase:
- Lined Shell/Windshirt
- Helmet
- Bat Bag
- Long Sleeve Shirt
I do not have the pricing for these, but someone from Corbetts Sports in Oakville will be on site with samples/pricing.
Please let me know ASAP if you have any scheduling conflicts.
Rep registration includes:
- Jersey
- T-Shirt
- Cap
- Pants w/Belt
- Socks
Extras to consider for purchase:
- Lined Shell/Windshirt
- Helmet
- Bat Bag
- Long Sleeve Shirt
I do not have the pricing for these, but someone from Corbetts Sports in Oakville will be on site with samples/pricing.
2009 Registration
Registration for the 2009 season is now open through the BOMBA website.
All players must be registered prior to uniform fittings January 17/18.
All players must be registered prior to uniform fittings January 17/18.
Subscribe to:
Posts (Atom)