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Fueling Baseball Players
Copyright ©2006 American Dietetic Association.
Baseball is a skill sport requiring fine motor control, superb coordination, and quick reaction time. • Baseball players do not need to eat extra calories because baseball
is not a game of continuous activity. Pitchers and catchers need more calories
than infielders and outfielders. A 183-pound pitcher burns about 900 calories in 2 hours of play, whereas a fielder burns only 610
calories in 2 hours. That is not a lot of calories when you consider that a
fast food burger with medium fries and a drink has 750 calories. • Baseball players need 2.3 to 3.2
grams of carbohydrate per pound of body weight per day (5 to 7 g/kg/day).
Good sources of carbohydrates include whole grain breads and cereals, fruits, and vegetables. • Baseball players need 0.55 to 0.8 grams of protein per pound of body weight per day (1.2 to 1.7 /kg/day).
Good choices for protein include fish, chicken, turkey, beef, low-fat milk, cheese, yogurt, eggs, nuts, and soy. • Baseball players need 0.45 grams of fat per pound of body weight per day (1 g/kg/day). Choose heart-healthy fats like canola oil, olive oil, and nuts.
Fluid Needs • The most important
nutrient for a baseball player is water.
•
During spring training or preseason workouts include “fluid
training” to train yourself to get in the habit of drinking
often to stay hydrated.
• Drink 2 cups (16 ounces) of water
or sport drink 2 hours before practice and games.
• During practice and games, drink during warm-ups and between innings.
• Don’t rely on thirst to
tell you when to drink.
Top Three Nutrition Tips
for Improving Performance 1. Adopt a fluid plan
and drink according to a schedule. Baseball is usually played in hot, humid weather,
and it is one of the few sports without a time limit. Drinking enough fluids helps to protect you from cramps and heat illness,
and it will improve your performance.
2. Fuel up before the game. If you have a night game, eat your
biggest meal of the day at lunch or late afternoon so you won’t be starving after the game and be tempted to eat a lot
of food late at night.
3. Be a food road warrior.
Instead of loading up on fast food or pizza after the game, learn to make healthy
choices while eating out. Every restaurant offers healthier Instead of loading
up on fast food or pizza after the game, learn to make healthy choices while eating out.
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