A Diet for Baseball Players

It wasn't that long ago when most fans thought baseball players looked like Babe Ruth, a home run hitter with a prodigious belly who was as fond of eating as he was of playing the game. In the early 1990s, John Kruk of the Philadelphia Phillies was quoted as saying, "I ain't an athlete, lady. I'm a baseball player." Those days are history, with baseball players being among the most fit athletes in any sport. The reason centers on better conditioning, which includes proper diet and nutrition.

  1. It Begins With Fluids

    • Regardless of whether players are on the field in the heat of the summer or training for the upcoming campaign in the middle of winter, fluids are a necessity to keep the body in peak condition. Sports drinks have been around since the 1970s and energy drinks have become popular over the past decade, but nothing helps the body more than water. Most nutritionists agree that 64 oz. of water (8 glasses) are needed per day; more is usually required during strenuous activity. And remember, if you wait until you're thirsty to drink water, you've waited too long. Constant hydration will help keep performance at a high level while preventing heat-related injuries, ranging from cramps to strokes.

    Carbohydrates Are Key

    • Food should be considered fuel for the body, which applies particularly for athletes. And nothing in your diet provides more energy than carbohydrates. Calories generated from "carbs" are burned first in exercise, which is why a baseball player's diet should contain between 60 and 70 percent carbohydrates.
      There are two different types of carbohydrates--complex and simple. Complex carbohydrates release energy over a substantial period of time, whereas simple carbs provide a temporary rush, followed by a crash associated with low blood sugar. Baseball players should focus on consuming primarily complex carbohydrates, which can be found in fruits, beans, potatoes, pasta, grain breads and root vegetables.

    Protein Adds Power

    • When most people think of protein, red meat is often the first thing that crosses the mind. Red meat is an excellent source of protein, which benefits muscle growth and repair, but it also tends to be converted to fat when too much is consumed.
      Baseball players should consider getting the majority of protein from leaner cuts of meat, such as chicken and turkey. Fish, particularly salmon and tuna, are also good sources of protein, as are dairy products like cheese, eggs, milk and yogurt. Grains, beans and nuts also contain protein, although the body does not absorb as much from these foods as animal sources. Regardless of the source, protein should comprise approximately 20 percent of a player's dietary intake.

    Don't Forget The Fat

    • Fat has received a bad rap over the past few decades. It's true that an excess of fatty foods will lead to weight gain and poor conditioning, but a diet consisting of 15 percent of fat is necessary and beneficial. Fat comes into play when the body runs out of the energy provided by carbohydrates, which is called glycogen. When enough carbohydrates are consumed, an athlete's body becomes depleted over the course of training or playing a game. Fats are found in red meat, the skin from chicken and fish, dairy products, fried foods and many snack items, such as potato chips, cookies and ice cream.

    Pre-Game and Post-Game Consumption

    • When eating prior to a baseball game, players should eat enough to avoid feeling hungry over the next few hours. Easily digestible foods with a high concentration of carbohydrates should be eaten, while drinks with caffeine as well as fatty foods should be avoided. It is best for athletes to eat within 90 minutes of the game's conclusion in order to replenish carbohydrates and other nutrients the body needs to remain in peak condition.