Nutrition Plan for Baseball

May 1, 2009 | Featured in the Summer 2009 Issue

Skill-based baseball training calls for getting back to the basics, and your eating habits should reflect that. To maximize your reaction times and playing potential, use these eating strategies to power your muscles and improve recovery. 

Master the following daily baseball diet guidelines for practice, play and travel:

Eat your first meal of the day within one hour of waking. This allows you to be more physically and mentally alert throughout the day.

Get a meal or snack every two to four hours to consistently fuel your muscles. Plan ahead by packing easy snacks such as apples, bananas, raisins, apple sauce, granola bars, peanut butter crackers, string cheese, trail mix, and nuts or seeds.

Make better food choices. Opt for whole grains, fruits, vegetables, lean proteins and low-fat dairy foods. By getting the most nutrient value from your meals, you’ll prevent unnecessary fatigue.

Hydrate to maintain energy and promote recovery. Drink up before, during and immediately after workouts, and include fluids with all you do throughout the day, including eating.

Fuel up pre-workout. Eat an easy-to-digest high-carbohydrate meal that consists mostly of whole grains, fruits and vegetables. Complement that with a lean protein source, and limit added fat.

Maintain energy levels during workouts. If your training bout will last at least an hour, hydrate with a sports drink, because it provides a quick energy source and maintains electrolytes.

Replenish your muscles within 30 minutes of a workout. In addition to re-hydrating immediately after activity, jumpstart the recovery process by downing a combo of carbohydrate and protein sources.

Baseball Diet

Try the following baseball diet plans:

OPTION 1

Solid Breakfast

Large bowl of whole-grain, high-fiber cereal [with at least three grams of fiber per serving] with skim milk; banana; water

Easy-to-Pack Snack

1.5 oz box of raisins; water

Power Lunch

Roast beef or turkey sandwich on whole-wheat bun, loaded with vegetable toppings of your choice, mustard; apple; baby carrots; 1 oz baked chips or pretzels; water

Hydrate

Powerade/water as needed during workouts

Recovery Snack

Handful of nuts; 8 oz low fat chocolate milk; water

Recovery Dinner

Rotisserie chicken (remove skin); brown rice; green beans; water

Snack

Low fat yogurt; fresh berries; water

OPTION 2

Solid Breakfast

Egg white omelet with any vegetables; whole-grain English muffin or toast with small amount of butter; glass of 100 percent fruit juice

Easy-to-Pack Snack

Granola bar; water

Power Lunch

Grilled chicken sandwich topped with lettuce, tomato; side salad of any vegetables [lettuce, tomato, cucumber, carrots, etc.] with vinaigrette dressing; low fat chocolate milk; water

Hydrate

Powerade/water as needed during workouts

Recovery Snack

Handful of trail mix [e.g., dried fruit, cereal, pretzels, nuts]; glass of skim milk; water

Recovery Dinner

Grilled or baked fish; wholegrain couscous; steamed mixed vegetables; water

Snack

Fruit smoothie made with frozen fruit, 100 percent fruit juice, low fat yogurt

Topics: BASEBALL
Must See
RGIII Talks About His Legacy
Views: 25,614,873
Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,204
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,899,498

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 81,330
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 227,291
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,852
Yoga for Athletes: Crow Pose
Views: 3,539,390
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,925
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

The Soccer Tournament Nutrition Checklist

Are Chokeberries the Next Super Food for Athletes?

3 Tips to Eat Healthy on a Budget

Game-Day Nutrition for Soccer Players

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Halftime Snacks for Quick Refueling

How and Why to Eat Mindfully

Quick On-the-Go Breakfast Ideas

Simple Nutrition Tips for Faster Workout Gains

8 Recovery Foods Recommended by Sport Dietitians

Bone Broth Breakdown: Should You Eat This 'Super' Soup'?

Avoid Pigging Out: How to Conquer Food Cravings

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

Why Are People Drinking Charcoal?

Why Every Athlete Should Drink Tea

Fuel Your Performance with Peas

Study Ranks Paleo As Second-Worst Diet

4 Endomorph Diet Strategies to Accelerate Fat Loss

How to Build a Meal Plan to Suit Your Body Type

Performance-Boosting Snacks with a Satisfying Crunch

How 100 Pro Athletes Like Their Eggs

Eat Like a Champion, Part 3: Post-Workout Nutrition

Feed for Speed: 5 Foods and Supplements That Make You Faster

5 Changes Fast-Food Restaurants Are Making to Become Healthier

What You Need to Know about Fats

What You Need to Know About Protein

Why Your Gut Might Be the Most Important Part of Your Body

Russell Wilson Wants You to 'Eat the Ball'

Surprising Muscle-Building Snacks

Why Chicken Soup Strengthens Your Immune System

How to Turn Nutrition Goals Into Actions

Fuel Up for Soccer Like the U.S. Women's National Team

Types of Yogurt: What's New and What's Best for Athletes

Is It Okay to Eat the Same Thing Every Day?

Macronutrients, Part I: Carbohydrates

How Can Zero-Calorie Diet Soda Be Bad for You?

12 Grab-and-Go High Protein Snacks

The Right Way to Gain Weight During the Off-Season

Eat Like a Champion, Part 2: How to Lose Fat Safely

The Nutrition That Powers Joe Thomas's Iron-Man Streak

Post-Holiday Chocolate Health Benefits