Baseball Meal Plans
Baseball is a skill sport requiring fine motor control,
superb coordination, and quick reaction time.
• Baseball players do not need to eat extra calories because
baseball is not a game of continuous activity. Pitchers and
catchers need more calories than infielders and
outfielders. A 183-pound pitcher burns about 900
calories in 2 hours of play, whereas a fielder burns only
610 calories in 2 hours. That is not a lot of calories when
you consider that a fast food burger with medium fries
and a drink has 750 calories.
• Baseball players need 2.3 to 3.2 grams of carbohydrate
per pound of body weight per day (5 to 7 g/kg/day).
Good sources of carbohydrates include whole grain
breads and cereals, fruits, and vegetables.
• Baseball players need 0.55 to 0.8 grams of protein per
pound of body weight per day (1.2 to 1.7 g/kg/day).
Good choices for protein include fish, chicken, turkey,
beef, low-fat milk, cheese, yogurt, eggs, nuts, and soy.
• Baseball players need 0.45 grams of fat per pound of
body weight per day (1 g/kg/day). Choose heart-healthy
fats like canola oil, olive oil, and nuts.
Fluid Needs• The most important nutrient for a baseball player is water.• During spring training or preseason workouts include“fluid training” to train yourself to get in the habit ofdrinking often to stay hydrated.• Drink 2 cups (16 ounces) of water or sport drink 2 hoursbefore practice and games.• During practice and games, drink during warm-ups andbetween innings. • Don’t rely on thirst to tell you when to drink. Weigh yourself before and after practice and games. For every pound lost, drink about 3 cups of fluid.• Water is fine for games in cooler weather, but choosesport drinks when the weather is hot and humidSupplements Commonly Used in Baseball• Creatine is popular in baseball, but it isn’t known whethercreatine will give you a more powerful swing. Creatinecan help you to train by providing more of a substancecalled “phosphocreatine” in muscles. • Creatine does not increase muscle cramps or injury. • Creatine should not be used by baseball players 18 yearsof age or younger because the safety of creatine in thisage group is unknown. • College and professional baseball players who usecreatine should stick to the recommended dose of 3 to 5grams per day, spread throughout the day.
Top Three Nutrition Tips for
1. Adopt a fluid plan and drink according to aschedule. Baseball is usually played in hot, humidweather, and it is one of the few sports without a timelimit. Drinking enough fluids helps to protect you fromcramps and heat illness, and it will improve yourperformance.2. Fuel up before the game. If you have a night game,eat your biggest meal of the day at lunch or late afternoonso you won’t be starving after the game and be temptedto eat a lot of food late at night.3. Be a food road warrior. Instead of loading up on fastfood or pizza after the game, learn to make healthychoices while eating out. Every restaurant offers healthierfood choices, and you can visit the Web site of yourfavorite restaurant to learn more about its menu. Eatinglots of colorful fruits and vegetables and lots of wholegrain foods will help you meet your vitamin and mineralneeds.