Nutrition in baseball

Eat Right, Play Better: A Ballplayer’s Guide to Nutrition

We’ve all watched in awe as MLB stars like Mike Trout, Mookie Betts, and Fernando Tatis Jr. make incredible plays on the field. Ever wonder what fuels these champions? While talent and training play a big role, nutrition is an unsung hero in their success stories.

Hey future baseball superstars! Let’s break down how to “fuel up” like the pros and elevate your game. What you do on the field is only half the battle, you also have to take care of yourself off the field and that starts with nutrition!

1. Building a Power Player’s Plate

Carbs – Your Go-To Energy Source:

Think of carbs as the gas you put in a car; they power those incredible home runs and sprints to the bases. Many MLB players rely on carbohydrates for quick energy.

  • Before a game: Opt for whole grain pasta, brown rice, or whole grain bread. These foods provide sustained energy.
  • After the game: Fruits like apples or bananas are ideal for a quick recharge. Fruit is a great way to recover.

Proteins – Muscle Repair and Growth:

After giving your all on the field, your muscles need recovery. This is where protein comes in. Stars like Mike Trout ensure they get ample protein to stay in top form.

  • Daily meals: Include sources such as chicken, turkey, fish, beans, and yogurt. They offer the protein essential for muscle growth and repair.

Fats – Long-lasting Fuel:

Fats are vital for long-duration energy. Think of them as your backup during those long games or extended practice sessions.

  • What to eat: Avocados, nuts, and fatty fish like salmon, often favored by athletes, are excellent sources of beneficial fats.

2. Hydration – The Unsung MVP

From Mookie Betts to Fernando Tatis Jr., every pro player understands the importance of staying hydrated. Water keeps you agile and alert.

  • Before the game: Keep sipping water throughout the day. Be wary of sports drinks that are high in sugar.
  • During the game: A few sips during breaks can make a world of difference.
  • After the game: Rehydrate, especially if it was a sweaty session. Sports drinks can help replenish lost salts.

3. Timing – Making Every Bite Count

It’s not just about what you eat but when you eat. Here’s how to time your meals and snacks for optimum performance:

  • Pre-game meals: Eat your primary meal a few hours before the game. If you’re peckish right before, go for a light snack.
  • Post-game munch: Refuel with carbs and protein, the magic duo for recovery.

While you might be tempted to try supplements or shakes you hear about, always consult a coach, parent, or physician first.

To sum it up: Proper nutrition is as essential as your training regime. The right food can make a significant difference in your performance. So, the next time you’re gearing up for a big game or an essential practice session, take a leaf out of your favorite MLB player’s book and give thought to what’s on your plate.

Ready to Try Some Nutrient-Packed Recipes?

1. Power-Up Breakfast: Banana-Peanut Butter Smoothie


  • 1 ripe banana
  • 2 tablespoons of peanut butter
  • 1 cup of almond milk
  • Chia seeds or flaxseeds (optional)
  • Honey or maple syrup (optional)


  1. Combine ingredients in a blender.
  2. Blend until smooth.
  3. Pour and enjoy!

You can even add in some ice if you want to make it a more refreshing treat.

2. Pre-Game Lunch: Chicken Avocado Wrap


  • 1 whole grain tortilla
  • 1 grilled chicken breast (sliced)
  • ½ avocado (sliced)
  • Lettuce or spinach
  • 1 tomato (sliced)
  • Dressing or lemon juice and olive oil


  1. Lay out the tortilla.
  2. Place chicken slices in the center.
  3. Add avocado, lettuce or spinach, and tomato.
  4. Drizzle with dressing or lemon and olive oil.
  5. Roll and slice.

3. Post-Game Snack: No-Bake Energy Bites


  • 1 cup of old-fashioned oats
  • ½ cup of peanut butter
  • ⅓ cup of honey or maple syrup
  • ½ cup of ground flaxseed
  • 1 teaspoon vanilla extract
  • Dark chocolate chips (optional)


  1. Mix ingredients in a bowl.
  2. Roll into 1-inch balls.
  3. Chill for 1-2 hours.
  4. Store in the fridge.

These recipes, packed with nutrients, are not only tasty but can also help boost your performance. Give them a try, and who knows? You might just be the next big MLB sensation! It starts with nutrition!

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