Baseball players need a healthy diet to support their health and physical activity. They require more calories than the average person and need to stay well hydrated at all times. Baseball players should follow federal dietary guidelines for calorie requirements and nutrient needs to be sure they have enough energy to fuel peak playing performance.
Calorie Requirements
Calories are a baseball player’s source of energy. They are taken in through food and expended through exercise and activity. Most athletes require more calories that non-athletes because of their active lifestyles. Male athletes generally need more calories than female athletes. According to the President’s Council on Physical Fitness and Sports (PCPFS), baseball players and other athletes require 3,000 to 3,500 calories daily, versus 2,000 to 2,400 calories for an average adult. Baseball players can determine if they are getting enough calories by monitoring their weight and energy levels. Weight gain is a sign of overeating, while weight loss and fatigue may signify that a player is not getting enough calories.
Diet
A healthy diet for a baseball player should get 45 to 65 percent of its calories from carbohydrates, 10 to 35 percent of calories from protein and 20 to 35 percent of calories from fat, according to the PCPFS. Protein requirements for a baseball player are higher than for non-athletes, at about 1.2 to 1.7 grams per kilogram (g/kg); non-athletes need 0.8 to 1.0 g/kg of protein. The PCPFS says athletes should be more concerned with meeting carbohydrate and protein needs than fat requirements.
Nutrient-Dense Foods
The healthiest foods for a baseball player are nutrient-dense foods, because they have a high nutrient-to-calorie ratio. Examples of nutrient-dense foods are fruits, vegetables, whole grains, low-fat dairy products and lean proteins. A diet rich in nutrient-dense foods can meet a baseball player’s daily vitamin and mineral requirements without the use of supplements. Foods that contain “empty calories,” like those high in added fat, sugar and sodium, should be limited in a baseball player’s diet. These foods are high in calories but have few nutritional benefits and include fast foods, processed foods, soda, candy, desserts and sweets, snack foods, butter, cream, bacon, mayonnaise and pastries.
Vitamins and Minerals
Vitamins that are particularly important for athletes include the B vitamins thiamine, riboflavin and niacin, according to Colorado State University (CSU). The B vitamins help convert food into energy and are found in dairy products, eggs, grains, meat and poultry. Important minerals for a baseball player include sodium, potassium, iron and calcium because they support proper functioning of the heart and muscles, strong bones and healthy blood. Essential minerals are found in fruits and vegetables, meat, milk and grain products.
Hydration
Baseball players need to stay well hydrated because dehydration can lead to overheating and other life-threatening conditions. According to CSU, baseball players should drink 6 to 12 cups of water before practice or a game, and half a cup of water every 10 to 15 minutes during periods of intense activity. Baseball players should drink 2 cups of fluid for every pound of weight loss after an event.
Carb and Protein Loading
Baseball players who eat a healthy diet do not require excessive amounts of carbohydrates or protein. According to the PCPFS carbohydrate loading has more relevance for endurance athletes who are constantly active for more than 90 minutes at a time. While protein supplements are often promoted for increased muscle mass, the PCPFS says the best way to build muscle is to consume enough calories and participate in weight training.
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