baseball player diet

The Ultimate Baseball Diet Plan (With 7 Day Meal Plan)

A Meal Plan for a Week

Food is fuel for an athlete. Baseball players need to have more fuel in the course of workouts and in games than non-athletes, due to the body’s greater demand for energy. Athletes need foods that are great sources of energy, but at the same time won’t cause them to slow down. The best baseball player diet to accomplish this improves endurance, energy and strength with the least amount of fatigue.

Playing baseball emphasizes motor skills, coordination and agility. To be quick and remain strong, players need a high power to weight ratio in the course of a game that is three hours in length or longer. A critical difference between baseball and other sports is that there is no time limit in a baseball game. There are nine innings, and they may last anywhere from 2 hours and up to 4 hours, not including extra innings.

Although there is down time when players sit in the dugout for part of each inning, on the field and when at bat they have intense energy spurts that require a great deal of stamina. The best diet for a baseball player is one that maintains the level of energy needed for each play. This level must be maintained even when not making the play.

The Importance of Hydration

Baseball requires fast paced running, quick decision-making, concentration, co-ordination and ball handling skills. Research shows that dehydration can increase skill errors, reduce concentration and impair speed and coordination. Therefore, staying hydrated throughout the game is critical.

hydration for baseballIn order to stay hydrated, players should drink fluids before, during, and after games. This same focus on drinking fluids should be maintained during practice and workouts.

An individual’s rate of perspiration determines how much fluid intake he should have. All players need to be hydrated, but some need more than others if they sweat more. You should drink regularly throughout a game and during practice to maintain the right level of hydration.

Hydration helps combat fatigue, so it’s important that players hydrate even before playing in the game. Drink fluids regularly throughout the day leading up to a game, or during weight training and practice. Having something to drink with every meal is a good way to stay in the habit and keep levels up.

Refueling Essentials All Week Long

Good eating habits for ballplayers need to last for the entire week, not just the day of game. Establishing steady energy levels throughout the week ensures that your body won’t need to make a hard adjustment on game day to compensate for poor diet in the days before the game. Game day nutrition is impacted by how much nutrition you take in all week long.

Diet Essentials

Each athlete is different, but players often eat around 3 to 4 hours on game day prior to the start. Your first meal should contain carbohydrates for fuel as well as fluids for hydration. A small amount of protein in the pre-game meal is also recommended. Protein helps prevent hunger during a game.

To stay regular and without discomfort before the start of a game, eat foods low in fiber to aid digestion.

Nutritional Guidelines for Baseball Players

baseball player macros

  1. Carbohydrates

Carbohydrates are the master fuel for generating energy for practice and competition. The body breaks down carbs into glycogen, which is used in the muscle as fuel. 60-70% of a baseball player’s daily diet will be carbohydrates.

There are two types of carbohydrates, complex and simple. Complex carbohydrates provide a gradual release of energy over a long period of time. Simple carbs provide energy needed during intense energy output during the game.

Simple carbohydrates can be found in fruits, root vegetables, beans, pasta, rice, breads and cereals. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables.

  1. Protein

Protein should make up to 15 to 20% of a ballplayer’s diet. Protein is used by the body to repair muscle and to build muscle tissue, but it can only use, or metabolize, a small amount of protein at a time. Excess protein that isn’t used is broken down in the body and stored as fat.

Good sources of dietary protein are beef, chicken, turkey, fish, cheese, milk, eggs and yogurt.

  1. Fats

Fat is burned to satisfy the need for energy. The average diet contains more fat than the body needs, so to keep fit and still get the right amount of fat to play baseball, your diet should include 15 to 20% fat content.

The best ways to eat fat and avoid unnecessary weight gain requires some adjustments when preparing your food.

  • Broil food instead of frying, poaching or steaming.
  • Remove the skin from chicken and fish.
  • Drink skim milk and water. Avoid carbonated, sweetened, or energy drinks except as a snack.
  • Substitute chicken or fish for red meat whenever possible
  • Avoid foods that are packed in oil.
  1. Hydration 

The key to proper hydration is never to get thirsty. Lack of thirst is a sure sign you are well-hydrated.

Most of the baseball season is played in warm weather, and in heat the body loses fluids through perspiration at a higher rate. Sweating is the body’s attempt to cool itself, so when you are perspiring, your body temperature is higher than normal.

Higher body temperature causes exhaustion, a decrease in performance and a greater potential to be injured. Drinking fluids is of greatest importance to regulate your body. If you’re just 2 percent less hydrated than your body needs, your performance can be reduced by up to 15%.

Dehydration can be avoided by taking some common sense steps. You should drink liquids even when you’re not thirsty. If you’ve waited until you’re thirsty and need fluids, then you’ve waited too long. The thirst sensation means your body is already dehydrated by 1 %.

Additionally, as mentioned earlier, dehydration reduces stamina and your ability to recuperate is lessened.

A good way to tell if you’re dehydrated is to weigh yourself before a game, then compare it to your weight afterwards. A man not actively engaged in physical activity tends to gain weight as the day wears on, but a dehydrated athlete can actually lose weight in the same period. Two cups of sweat equals one pound of weight loss.

The recommend amount of fluids for athletes per day playing in the heat is 120 ounces, or 15 8-ounce glasses of water. There is no maximum intake level of fluids when playing in heat, but the minimum is that you drink 8 to 10 ounces every 20 minutes. If you can drink more than that, then go for it!

The best way to keep hydrated is to drink both water and liquids with a high electrolyte content. Fruit juices such as orange juice, pear and peach juice are great ways to replenish electrolytes you lose when perspiring. Your daily intake should be 25% fruit juice and 75% water.

When playing in heat it’s acceptable to have sport drinks, but they must also be at the same ratio of 25% with 75% water. Keep in mind that sport drinks have a high sugar content which will negatively impact body weight in the long term. Use drinks with sugar added sparingly.

The Importance of a Well Balanced Breakfast

Breakfast is important for performance and overall health. It is an early-morning refueling stop for your body. After 8-12 hours without a meal or snack, your body needs to be replenished with fuel and fluid. It’s true what they say about breakfast – it’s the most important meal of the day.

Breakfast replenishes glucose levels in the body to bring it to a healthy level of blood sugar.

Breakfast with the right ingredients will always increase the stamina a player has for the rest of the day. In addition, it helps increase strength and helps players endure the three hours or more the ball game lasts.

According to recent research in athlete nutrition, it was found that a good breakfast acts as a mood enhancer, as well as improving alertness, concentration, mental performance, motivation and memory.

A breakfast which includes the right foods for ball players also decreases the chances of snacking during the day on high fat content foods that can make players sluggish as well as bring about weight gain.

Because the body has been dormant and without food intake for 8-10 hours prior to the breakfast meal, it’s critically important to get as much vitamins, minerals and fluids as you can to get your body to reach a competitive level.

What Foods Need to be Included at Breakfast?

The list here lists foods which should be included at breakfast every day of the week to help raise nutrition levels. They should be eaten every day, not just the day of the game or before some other physically intensive activity like weight training. Later a sample week long diet will be recommended.

  • Whole grain cereal with fruit and milk or yogurt
  • Waffles with peanut butter and a fruit smoothie
  • Chicken and vegetable risotto
  • Eggs, hard-boiled, and toast. 1 egg for every two pieces of toast.
  • Oatmeal (made with milk instead of water), and dried fruit or nuts
  • Pancakes with fruit, maple syrup, and a glass of milk.
  • English muffin topped with melted cheese and tomato.
  • A vegetable omelet.
  • Bagel with peanut butter and a small fruit smoothie.

Foods to Eat During the Game 

Baseball games are unpredictable in that they can last for an extended period of time. It’s a great idea to go to the game prepared with plenty of snacks and options for fluids as mentioned above, that will last as long as the game does.

Here are the recommended food to take and consume during the course of the game.

  • Fruits
  • Cereal bars
  • Light sandwiches such as ham and cheese
  • Nuts like walnuts and almondsbaseball player diet
  • Smoothies made from fresh or fruits.
  • Hummus served with fresh veggies or whole grain cracker
  • Canned fruit
  • Protein bars
  • Whole grain pretzel
  • Fresh fruit with peanut butter

How Many Meals Should I Eat per Day? 

The more energy your body expends, the more you’ll need to replace it, especially on days when the temperature soars up to 85 degrees and higher.

It’s recommended that during the baseball season, at its height, athletes should have 6 meals per day, the following includes the times for meals and an idea of what to include in each. Each main meal during the day satisfies your body’s requirements for simple and complex carbohydrates, protein and fat.

Sample Meal Plan for Baseball Players

8:00 a.m.

One cup of oatmeal

One cup of fruit

8 ounce glass of skin milk

8 ounce glass of orange juice

 

11:00 a.m.

Fruit shake

2:00 p.m.

3 ounces chicken breast

1 potato

I cup mixed fruit

8 ounces skim milk

 

5:00 p.m.

Fruit shake

8:00 p.m.

 

3 ounces of either chicken or fish

I cup of rice

I cup of vegetables

8 ounces of skim milk

 

11:00 p.m.

 

Protein bar

A Seven-Day Baseball Diet Plan

We have talked about general eating guidelines to have a healthy balance of protein, carbs and fat to remain strong and maintain stamina over the course of the baseball season. Each game has its own demands on you that may be different than the previous game. Being up for the challenge is one of the greatest feelings you can have. As a game goes on, in the ninth you want to have the same or near the same energy level you had in the first inning.

Recommended Weekly Diet

Day One – Monday 

Breakfast

  • 1 cup whole grain cereal
  • 1 cup skim or almond or soy milk
  • Banana

Lunch

  • 2 slices 100% whole wheat bread
  • 4 ounces. lean turkey lunch meat
  • Whole-wheat pretzels
  • Orange

Dinner

  • 5 ounces. lean beef or grilled chicken
  • 2 whole grain tortillas
  • 2 cups of grilled peppers and onions
  • 1 cup salsa

Snack

  • 8 ounces. low-fat yogurt
  • Banana

Day Two – Tuesday

Breakfast

  • 1 whole grain bagel
  • 8 ounces orange juice with calcium
  • Mozzarella string cheese made with skim milk
  • 1 tablespoon peanut butter

Lunch

  • 3 cups  of celery with carrots, peppers and onions
  • 3 ounces grilled lean chicken breast
  • 2 tablespoons olive oil and balsamic vinegar
  • 1 small box raisins
  • Water

Dinner

  • 2 cups whole wheat pasta
  • 5 ounces. 92% lean ground sirloin added to sauce
  • 1 cup pasta sauce
  • 1 cup onions and peppers added to the sauce
  • ½ cup fat free frozen yogurt
  • 1 slice watermelon or 1 pear
  • 1 cup milk

Snack

  • Canned pears (1 cup), packed in extra light syrup

Day Three – Wednesday

Breakfast

  • 2 packets of instant oatmeal
  • 1 tablespoon ground flax seed
  • 1 cup orange juice that’s calcium fortified

Lunch

  • Grilled salmon salad (3 cups)
  • 1 cup of mixed celery with carrots, peppers and onions
  • 4 ounces grilled or canned salmon
  • 2 tablespoons olive oil and/or lemon juice dressing
  • 1 piece of fruit of your choice

Dinner

  • 2 cups whole wheat pasta
  • 5 ounces lean ground sirloin added to sauce (at least 85% lean)
  • 1 cup pasta sauce, preferably fat free
  • 1 cup onions and peppers added to the sauce
  • ½ cup fat free yogurt
  • 1 slice watermelon or 1 pear
  • 1 cup milk

Day Four – Thursday

Breakfast

  • 1 whole grain bagel
  • 1 tablespoon low-fat cream cheese
  • 1 cup skim milk
  • Banana

Lunch

  • 3 ounces grilled lean chicken breast
  • 2 tablespoons low fat ranch dressing
  • 1 small box of raisins or a piece of fruit
  • 1 whole-grain roll with 1 teaspoon olive-oil-based margarine

Dinner

  • 1 whole grain bun
  • 4 ounces. turkey burger
  • 1 slice low-fat cheese
  • mustard, ketchup, lettuce and tomato
  • 1 handful of tortilla chips
  • 1 cup low fat yogurt
  • 1 cup skim milk

Snack

  • 8 ounces yogurt
  • Banana

Day Five – Friday

Breakfast

  • 2 packets instant oatmeal
  • 1 tablespoon ground flax seed
  • 1 cup calcium fortified orange juice

Lunch

  • 2 slices 100% whole-wheat bread
  • 4 ounces deli-sliced turkey
  • Lettuce, tomato and onion for sandwich
  • 2 tablespoons light mayonnaise or salad dressing
  • Orange

Snack 1

  • 8 ounces yogurt with fruit and a small handful of granola
  • 2 scoops of protein powder

Dinner

  • 2 cups stir-fry vegetables
  • 2 cups brown rice
  • 5 ounces chicken or pork (lean)
  • 1 cup canned pineapple
  • 1 cup skim milk

Snack 2

  • 3 ounces pretzels
  • 1 box of raisins

Day Six – Saturday

Breakfast

  • 1 cup whole grain cereal
  • 1 cup 1% milk
  • Orange

Lunch

  • 2 slices 100% whole-wheat bread with 4 ounces lean turkey lunch meat
  • Lettuce, tomato, onion for sandwich
  • 2 tablespoon. light mayo or salad dressing
  • ½ canned fruit in extra light syrup
  • 1 small handful baked tortilla chips

Snack 1

  • ½ cup trail mix

Dinner

  • 2 cups cooked whole-wheat pasta
  • 5 ounces. cooked turkey without the skin
  • 2 cups fresh veggies
  • 2 tablespoon. fat free Italian dressing
  • 1 cup low-fat yogurt with 1 cup strawberries added
  • 1 cup milk, skim or 1%

Snack 2

  • 4 ounces pretzels
  • 1 ½ cups grape juice

Day Seven – Sunday

Breakfast

  • ½ cup Egg Beaters
  • 1 tablespoon margarine
  • 2 slices 100% whole-grain bread
  • 1 cup skim milk
  • Banana

Lunch

  • 1 cup broth-based soup
  • 2 slices 100% whole-wheat bread
  • 4 ounces. lean turkey, ham or chicken with lettuce, tomato, onion for sandwich
  • 2 tablespoon. light mayonnaise
  • 1 orange
  • 1 cup milk, skim or 1%
  • 3 ounces whole grain pretzels

Snack 1

  • Light smoothie
  • Banana

Dinner

  • 3 ounces lean ground turkey
  • 1 cup red beans
  • 1 cup peppers and onions
  • 1 small piece of cornbread

Snack 2

  • Grape (handful)

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