In Major League Baseball, the significance of nutrition has evolved from an afterthought to a crucial element in enhancing performance, preventing injuries, and aiding recovery. Teams are increasingly recognizing the value of balanced nutrition, with many hiring full-time sports dietitians to guide their players. Standing at 6 feet, 7 inches and weighing 282 pounds, New York Yankees outfielder Aaron Judge exemplifies the impact of proper nutrition and a dedicated workout regimen on a player's success.
The Evolution of Baseball Nutrition
Historically, baseball nutrition was not a primary focus in the Major League clubhouse. However, in recent years, many MLB teams have aligned themselves with the nutrition practices of other professional sports teams. The recognition that good nutrition can enhance performance and aid in injury prevention and recovery has led several teams to hire full-time sports dietitians.
Aaron Judge: A Model of Power and Precision
Aaron Judge's imposing size and remarkable baseball skills have made him a force to be reckoned with. He holds the record for the most home runs by a rookie (52) and boasts the fastest exit velocity with a ball clocking 194.9 km/h off his bat. To sustain his power and physique, Judge prioritizes a diet rich in vegetables and greens.
Judge's Dietary Approach
Judge focuses his baseball nutrition on vegetables and getting his greens. He avoids heavy meals before games, opting instead for a light, nutrient-dense snack of fruit, veggies, and almond butter blended into a smoothie.
According to Judge, "The biggest thing is veggies for me-'eating your greens.'" He focuses on getting a large portion of greens with every meal, whether it's spinach in his morning omelet or a variety of vegetables throughout the day. He emphasizes the importance of eating clean and healthy, and while his meals may differ daily, the underlying principle remains the same.
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Before a game, Judge prefers a smoothie made with fruits, spinach, protein, and almond butter. He finds that this fills him up without weighing him down, unlike heavier options like pasta.
Judge's Workout Routine
During the baseball season, Judge typically works out two or three times a week, often doing full-body workouts after games. He plans his workouts on the day of, considering the game schedule. If there's a day game followed by a night game, he aims for a full-body workout to allow ample recovery time.
His routine includes glute activation and core exercises like glute bridges and dead bugs. He also incorporates band routines for shoulders and jump ropes. Judge believes that priming the glutes, abs, and core is essential for baseball players, ensuring that everything else is in alignment and functions correctly.
In the offseason, Judge focuses on building his base and strength. While he's naturally a large individual, he avoids getting too bulky. His workouts include heavy lifting, squats, upper-body exercises, deadlifts, and tire workouts with 600-pound tires.
Core strength is a key element of Judge's training. He emphasizes planks, which he considers an underrated core workout, as well as exercises targeting the obliques and lower abs. Pilates, which activates the core, is also part of his routine at the Yankees' training facility.
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Flexibility is another crucial aspect of Judge's fitness. He believes that staying flexible, loose, and having a strong core helps him stay healthy and on the field. With hitting being such an explosive movement, he needs his muscles to be flexible and his core strong to generate power.
Judge's Insights on Training and Recovery
Judge emphasizes the importance of maintaining his offseason gains during the season. He had to overcome a shoulder surgery setback one offseason, which required him to adjust his training and focus on shoulder rehab. However, he largely stuck to the same routine he's followed since being drafted in 2013, with minor additions to improve quickness and mobility.
Postgame, Judge utilizes a cold tub for a cold plunge to shock the system and initiate recovery. He then follows this up with sauna work, alternating between the two for contrast therapy. If he's working out that day, he heads to the weight room for a total-body workout to flush things out. He finds that being warmed up from the game makes it a good time to move around a bit.
Judge's Approach to Staying Present
To stay present and manage the pressures of playing in front of large crowds, Judge meditates in the morning and at night after games. He also uses the time spent in the cold tub to reflect and appreciate the moment. He focuses on enjoying the present rather than dwelling on the past or worrying about the future.
The Importance of Balance: Lessons from Other MLB Stars
While Aaron Judge's diet and workout regimen provide valuable insights, other baseball players offer additional perspectives on nutrition and training.
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David Ortiz: The former Boston Red Sox slugger favored seafood and vegetables, avoiding overly strict diets like the TB12 diet. He emphasized the importance of healthy eating on the road, choosing grilled protein, avoiding oily sauces, opting for dressing on the side, and consuming plenty of vegetables.
Mike Trout: The Los Angeles Angels outfielder prioritizes hydration, recognizing its essential role in maintaining performance during long hours on the field.
Kris Bryant: The Chicago Cubs third baseman enjoys chicken and vegetables but also indulges in ice cream, highlighting the importance of balance and moderation.
Bryce Harper: The Philadelphia Phillies outfielder focuses on whole foods, homemade cooking, and avoids alcohol and energy drinks, emphasizing the importance of making healthy choices.
General Nutritional Guidelines for Baseball Players
The dietary habits of these five baseball players offer examples of how to shape your own nutrition for the sport. Eating like a baseball player requires the same general focus as any other athlete. The priority is to choose wholesome foods and a balanced diet. Healthy carbs and lean protein choices are important within the food groups. Like many professional players, make vegetables a priority.