Nutrition Advice for Baseball Players

Professionals and aspiring Little League baseball players can all benefit from a regimented nutrition plan that is crafted specifically for America’s favorite pastime. The sport of baseball is different from most major sports because the players are not required to continuously exert energy. Therefore the nutrition and fuel needs of baseball players varies from other athletes which is why it is important for these competitors to adapt different nutrition plans than football, basketball or tennis players.

Let’s take a look at some of the reasons baseball players need a unique nutrition plan and why.

Fueling the Baseball Athlete

While baseball players need to craft their skills for excellent coordination, quick reaction times and finely tuned motor control, the game of baseball does not require continuous activity. Pitchers and catchers are really the only two players on the field who will be burning more calories than the rest of the players because they are involved in every play. As calories burned equate to carbohydrates and protein lost, it makes sense to fuel up according to the body’s needs.

If you assume an average weight of about 180-pounds, you could equate the calorie burn of a pitcher to be about 900 calories in two hours. Similarly an outfielder would burn about 2/3 of those calories over the same amount of time and would not need as much pre-game fuel as a pitcher who was required to exert continuous energy over the course of a game.

According to the American Dietetic Association, baseball players need between 2.3 to 3.2 grams of carbs per pound of body weight and 0.55 to 0.8 grams of protein per pound of body weight per day. Fat is also an important component of fuel and 0.45 grams of fat per pound of body weight per day is recommended.

Good sources of fuel for baseball players include:

Carbs– the preferred source of energy for the body. Two types: simple and complex. Simple carbs provide an immediate boost in blood sugar (energy) whereas complex carbs provide more stable flows. Complex carbs are recommended so that caloric consumption is limited.

Whole grain bread
Pasta
Brown rice
Fruits
Vegetables

Protein– the most abundant nutrient in the body, Protein consumption is important for helping the body to carry out specific functions including building muscles, organs, blood, nail, skin and tissues.

Eggs
Fish
Beans
Chicken
Turkey
Cheese
Yogurt
Nuts

Fats (healthy fats)- commonly misunderstood as a harmful nutrient, the fact is fats, used properly, are a great energy resource. They are an essential nutrient our bodies need and help to protect vital organs, balance body temperatures, and transport soluble vitamins.

Canola oil
Olive oil
Nuts
Avocado

Hydration for Baseball Players

Staying hydrated is also an important component of practicing good nutrition. Before a season starts (spring training) many baseball teams effectively “train” their players to adapt good drinking habits to get used to hydrating their bodies for games. Although water is most frequently recommended, sports drinks are a good source for replenishment when the weather is hotter or more humid.

A good rule of thumb for hydration includes:

Consuming two cups of water two hours before practice and/or games
Continuous hydration between innings, during warm-ups, and during games or practice
If you are thirsty you are already dehydrated; don’t wait for thirst to hit to hydrate

Dehydration can cause fatigue as well as weight loss and does not allow the body to perform at its peak. Many baseball players weigh themselves before and after games to determine if they are losing weight due to dehydration. For every pound that is lost after a game, it is recommended that three cups of fluid are consumed to rehydrate and maintain a healthy weight.

Nutrition Important for Peak Performance

As you can see nutrition is an important component of on and off-field play. Nutrition gives us the energy we need to play at our best and when we lack this energy our performance is affected. If you are a seasoned pro or aspiring baseball star refer to this guide to stay healthy for tonight’s game and the season ahead.