Nutrition Plan for Baseball | STACK

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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:


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


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


Low fat yogurt; fresh berries; water


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


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


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

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