Baseball Nutrition Plan

Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily

You spend countless hours honing strategy and perfecting technique, and hundreds more improving the physical and mental skills the game demands. Augmenting these efforts with a baseball nutrition plan that allows for top-level performance is key.

Hydrate. Divide your bodyweight in half, and consume that many fluid ounces each day. Hydrating properly burns fat, builds lean tissue and positively affects energy levels. Since you lose fluids at night, start your morning with 10 to 32 ounces of fluid; then continuously drink throughout the day.

Eat often. Aim to eat every three to four hours. Most athletes eat only an average of two to four times a day. Eating three meals along with two or three snacks daily is the best way to gain lean tissue, maintain energy levels and recover at an optimal rate.

The 2/3 rule. Eat two-thirds of your calories by the time two-thirds of your day is over. You need to fuel your body when the body needs to optimize performance, recovery and repair.

Limit freebies. Freebies are foods you should consume in moderation, because they're usually high in sugar and unhealthy fat [i.e., saturated/trans]. Limit these to once a day: candy, soda, fried foods and other sweets. The body cannot use such foods to build muscle, burn fat and create sustainable energy.

Eat protein every three to four hours. Baseball players need at least 1.4 grams of protein per kilogram of body weight each day. If you intake 20 to 30 grams of protein every three to four hours, you'll meet your daily needs. Protein is extremely important for recovery, maintenance repair and growth.

Have a post-recovery snack. To optimize recovery, eat within 15 to 30 minutes of your strength workout and after any workout that lasts more than two hours. The snack should contain at least six to 20 grams of protein and 30 to 60 grams of carbohydrates [hint, try 12 ounces of low fat chocolate milk].

Sample Meal Plan

The following menu is suggested for a 6'3", 200-pound athlete who requires between 4,000 and 4,500 calories daily.

Pre-Workout [6-7 a.m.]

20-oz electrolyte beverage with
14g of carbs per 8 oz
1 banana

Workout/Practice [7-9 a.m.]

16 to 32 oz of water/hour

Post-Recovery Breakfast [9-9:30 a.m.]

Replace any fluids lost during the workout; continue regular hydration throughout the day
3 oz lean turkey
4 oz whole-wheat bagel
8 oz skim milk
16 oz water
2 USANA Antioxidants, 2 USANA
Mineral or A.M. Health Pak
1 BiOmega

Lunch [12-1 p.m.]

4 oz whole-wheat bagel
3 oz lean turkey
1 ounce cheese
2C raw vegetables
2 tsp Italian or oil dressing
1 apple
1 Vitalicious Cranbran Vita Top
24 oz skim milk

Afternoon Snack [2-4 p.m.]

1 nutrition shake [aim for 360 cals,
54g carbs, 20g protein, 8g fat]
2C fruit
10 almonds
16 oz water

Evening Meal [5-7 p.m.]

4 oz grilled chicken
1C wild rice
1C corn
1C green beans
24 oz water
2 USANA Antioxidants, 2 USANA
Mineral or P.M. Health Pak
1 BiOmega

Evening Snack [8-10 p.m.]

24g NSF -certified protein powder
2C frozen fruit
8 oz skim milk
1 tsp peanut butter


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