NUTRITION FOR BASEBALL ATHLETES

Fuel your performance with proper nutrition and hydration

MEAL PLANS

BULKING (3500+ Cal)

For: Gaining muscle mass and strength

Breakfast:

• 4 eggs + 2 cups oatmeal + banana + peanut butter

Lunch:

• 8oz chicken breast + 2 cups rice + vegetables + avocado

Dinner:

• 8oz steak/salmon + sweet potato + vegetables

Snacks:

• Protein shakes, nuts, Greek yogurt, fruit

Macros: 40% Carbs, 30% Protein, 30% Fat

MAINTAINING (2800-3200 Cal)

For: Maintaining current weight, peak performance

Breakfast:

• 3 eggs + 1.5 cups oatmeal + berries

Lunch:

• 6oz chicken/turkey + 1.5 cups rice + vegetables

Dinner:

• 6oz lean protein + quinoa/pasta + salad

Snacks:

• Protein bar, fruit, nuts, cottage cheese

Macros: 45% Carbs, 30% Protein, 25% Fat

CUTTING (2200-2600 Cal)

For: Losing body fat, maintaining muscle

Breakfast:

• 3 egg whites + 1 cup oatmeal + berries

Lunch:

• 6oz chicken breast + 1 cup rice + vegetables

Dinner:

• 6oz fish/chicken + vegetables + small sweet potato

Snacks:

• Protein shake, vegetables, light string cheese

Macros: 40% Carbs, 40% Protein, 20% Fat

PRE/POST WORKOUT NUTRITION

PRE-WORKOUT (2 hours before)

Goal: Energy & Sustained Fuel

• Complex carbs (oatmeal, rice, sweet potato)

• Lean protein (chicken, turkey, fish)

• Light on fats (slows digestion)

• Hydrate: 16-20oz water

Example Meals:

• Chicken breast + brown rice + vegetables

• Turkey sandwich on whole grain + banana

• Oatmeal + protein powder + berries

POST-WORKOUT (Within 30 min)

Goal: Recovery & Muscle Growth

• Fast-digesting protein (whey, chicken)

• Simple carbs (white rice, fruit)

• 2:1 carb to protein ratio

• Hydrate: 20-24oz water

Example Meals:

• Protein shake + banana + honey

• Chicken + white rice + vegetables

• Greek yogurt + granola + berries

HYDRATION PROTOCOL

DAILY BASELINE

1 Gallon

• 128oz water per day minimum

• Drink consistently throughout day

• More if training in heat

• Urine should be light yellow

DURING TRAINING

8-10oz

• Every 15-20 minutes

• Don't wait until thirsty

• Add electrolytes if >60 min

• Cold water preferred

GAME DAY

Pre-Load

• 20oz 2 hours before

• 8oz 15 min before

• Sip between innings

• 24oz post-game

SUPPLEMENT GUIDE (Safe & Legal)

PROTEIN POWDER

Most important supplement

ESSENTIAL

Dose: 20-40g per serving, 1-3 servings daily

When: Post-workout, between meals, before bed

Type: Whey (fast-digesting) or Casein (slow-digesting)

Why: Muscle recovery and growth, convenient protein source

CREATINE MONOHYDRATE

Most researched supplement

HIGHLY RECOMMENDED

Dose: 5g daily (every day, no cycling needed)

When: Anytime, consistency matters more than timing

Why: Increases power output, strength, muscle mass

Safe: Extensively studied, NCAA legal, no side effects

MULTIVITAMIN

Insurance for nutrition gaps

RECOMMENDED

Dose: 1 serving daily with food

When: Morning with breakfast

Why: Fills micronutrient gaps, supports overall health

FISH OIL (Omega-3)

Reduces inflammation

RECOMMENDED

Dose: 2-3g EPA+DHA daily

When: With meals

Why: Joint health, reduces soreness, heart health

GAME DAY NUTRITION

3-4 HOURS BEFORE FIRST PITCH

Pre-Game Meal:

• Grilled chicken breast or turkey (6-8oz)

• White rice or pasta (1.5-2 cups)

• Steamed vegetables

• Light on sauces/fats

Hydration: 20oz water

1 HOUR BEFORE / BETWEEN GAMES

Quick Energy:

• Banana + peanut butter

• Granola bar + fruit

• Sports drink

• Avoid heavy/fatty foods

Hydration: 8-16oz water + electrolytes

POST-GAME RECOVERY

Within 30 Minutes:

• Protein shake (30-40g protein)

• Banana or sports drink

• Chocolate milk (great option!)

Full Meal Within 2 Hours:

• Large portion protein + carbs + vegetables

Hydration: 24oz water + electrolytes

TRAVEL NUTRITION TIPS

WHAT TO PACK

✓ Protein powder in shaker bottle

✓ Protein bars (low sugar)

✓ Trail mix / nuts

✓ Beef jerky

✓ Instant oatmeal packets

✓ Peanut butter packets

✓ Water bottles

✓ Electrolyte packets

RESTAURANT CHOICES

Chipotle: Bowl with double chicken, rice, beans, vegetables

Subway: Footlong turkey on wheat, load vegetables

Chick-fil-A: Grilled nuggets, fruit cup, side salad

Panera: You Pick Two with chicken, soup, apple

AVOID:

• Fried foods, heavy sauces, excessive cheese