Proper nutrition plays a crucial role in a baseball player's performance, regardless of the time of year. This guide provides informational tips to help young baseball players optimize their nutrition for better on-field results.
Hydration: The Foundation of Performance
Adequate hydration is essential for youth baseball player nutrition. It's not just about game day; acclimating to warmer temperatures is crucial for players to handle the summer heat. Athletes should spend 10 to 14 days acclimating to warmer temperatures by gradually increasing physical activity and water intake.
The National Athletic Trainers’ Association (NATA) recommends that boys ages 9 to 13 drink 10 cups of water daily when they don’t have strenuous activity. During physical activity, youth baseball players should drink half a cup of water every 20 minutes during workouts, practices, and games. Sipping water every 15 minutes can be a good habit. Avoid drinking large amounts of water all at once, as it can flush out vital nutrients too quickly and potentially cause stomach cramps on game day.
To ensure fluid loss is replaced during strenuous activity, weigh your youth baseball player before and after workouts or games. Encourage them to carry a water bottle and refill it as needed.
Pre-Game Fueling: Setting the Stage for Success
Ideally, youth baseball players should consume a meal three to four hours before a game. When there's an early morning game, opt for snacks or a light meal that digests faster, avoiding high-fat foods that take longer to digest.
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For games with ample preparation time, a well-balanced meal three to four hours ahead allows healthy carbs to be fully digested, providing energy for bursts of activity during the game.
In-Game Nutrition: Maintaining Energy Levels
During the game, choose easy-to-digest foods in the dugout to keep energy levels up. Sports drinks can provide electrolytes to help maintain performance. Remember to drink water in between innings.
Post-Game Recovery: Rebuilding and Replenishing
After a game, a well-balanced meal is essential for recovery. Stay hydrated by drinking water with your meal, and consider including milk.
A Pro's Perspective: Nutrition for Optimal Development
Imagine being a young athlete burning triple their daily calories and spending half the day training. Their muscles are still developing and need premium fuel to perform properly. A nutrition plan for athletes can be broken down by meal or by pre- and post-game fuel.
IMG Academy's nutrition team advises athletes to fuel every 3-4 hours. A pre-game meal should include starch/grain, starch/fruit, protein, and fuel, consumed before the body begins working at full capacity. A post-game meal should include starch/grain, vegetable, protein, and fluid, consumed at the end of the day to continue rebuilding and fueling the body. Don't forget a post-game meal with carbohydrates, protein, and fluid, such as a fruit smoothie with protein powder.
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The Importance of Balanced Nutrition
Baseball demands energy, strength, concentration, fine motor skills, and coordination. Balanced nutrition is crucial for young baseball players.
A pre-game snack should focus on easily-digested carbohydrates. A good recovery meal should contain carbohydrates, protein, healthy fat, and fluid.
Learning from the Pros: What Baseball Players Eat
Many MLB teams have recognized the importance of nutrition and hired full-time sports dietitians.
David Ortiz, a fan of seafood and veggies, avoided alcohol during his playing career. Tara Madigan, the sports dietitian for the Red Sox, advised players to choose grilled protein, avoid oily sauces, choose dressing on the side, and eat vegetables. She also emphasized a "food first" approach for protein and used only NSF Certified for Sport supplements.
Aaron Judge focuses his baseball nutrition on vegetables and consumes a light pre-game snack of fruit, veggies, and almond butter in a blender.
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Mike Trout prioritizes hydration, an essential component of good nutrition for baseball players.
Kris Bryant enjoys chicken and veggies and has a proclaimed love for ice cream.
Bryce Harper chooses whole foods, avoids alcohol and energy drinks, and enjoys homemade cooking.
The takeaway is to choose wholesome foods and a balanced diet, prioritizing healthy carbs, lean protein, and plenty of vegetables.
Practical Tips for Young Athletes
Talent will only get you so far. Athletes should fuel and train, not diet and exercise. Eat early and often to perform your best.
Sleep is King
Student-athletes need more sleep. Poor sleep habits hinder health and performance, influencing appetite and testosterone levels.
Track Your Intake
Track your protein, carbs, and calories to ensure you're eating enough to fuel your training.
Planning is Key
Plan meals and snacks in advance to ensure you're fueling right, especially during long games or delays. Pack quick carbs and a little protein, such as dried fruit, a fruit bar, or a half turkey sandwich.
Hydration is Essential
Replace every pound lost during training and games with 16-24 oz of fluid. Dehydration can result in loss of speed, power, strength, and agility.
Nutrient Timing
Proper nutrient timing, quality, and supplementation can significantly increase strength, lean muscle, and fast-twitch muscle fibers.
The Importance of Carbs, Protein, and Quality Calories
Athletes need carbs, protein, quality calories, and enough vitamins and minerals to gain strength, speed, and power, adapt to training, and recover following tough training.
Daily Habits of Successful Athletes
Going pro is about consistency. Build these habits to set yourself up for success:
- Eat with Intention: Aim for 3-5 balanced meals daily with protein and produce. Fuel before and after training with real food.
- Prioritize Recovery: Get 7-9 hours of quality sleep each night.
- Stay Hydrated: Drink 80-100 oz of water daily.
- Supplement Wisely: Consider creatine monohydrate.
- Avoid Setbacks: Steer clear of drugs, alcohol, vaping, and negative influences.
- Be Intentional: Train smart, recover hard, and stay consistent.
A Day in the Life: Offseason Fueling for a Pro Baseball Player
Having a solid nutrition plan during the offseason can help athletes improve their body composition and strength, reduce the potential for injury, maintain healthy immune function, and enable them to train harder and for longer durations.
Breakfast: Rolled oats (topped with natural peanut butter, pumpkin seeds, and blueberries) along with 3 scrambled eggs.
Snack #1: Energy bar paired with a piece of fruit.
Lunch: Roasted Potato, Vegetable, and Tempeh Hash Bowl.
Snack #2: Smoothie with frozen berries, banana, spinach or kale, unsweetened vanilla almond milk, turmeric, plant-based protein powder, and creatine.
Dinner: Baked lemon herb salmon, quinoa prepared in bone broth, and steamed collard greens.
Snack #3: Smoothie similar to snack #2, but without the leafy greens, turmeric, or creatine.
Potatoes: A Performance-Boosting Food
Potatoes are an easy, portable, and convenient whole food fueling option. They provide key nutrients at an affordable price. A medium potato has 26 grams of carbohydrate per serving and is an excellent carbohydrate option for minor leaguers on a tight budget.