A nutritious diet not only benefits overall health and chronic disease prevention, but it also supports athletic performance. Baseball players may need more calories and proteins than the average person due to a higher physical activity level. Baseball players who consume a healthy diet and train hard should not need nutrient or ergogenic supplements.
Calories
Calories fuel the body and provide energy. The President's Council on Physical Fitness and Sports says athletes may need 1,000 to 1,500 more calories than the average person. Baseball players can monitor their weight to determine if they are getting enough calories. Unintentional weight loss may indicate malnutrition and a calorie deficit while weight gain may signify excess consumption of calories. Lisa Dorfman, a sports nutritionist at the University of Miami, says calories should come from a variety of foods, including lean meats, milk, whole grains and a colorful assortment of fruits and vegetables. A varied diet can provide all the nutrients a baseball player requires and eliminate the need for vitamin or mineral supplements.
Diet Guidelines
Lehigh University says baseball players need about 5 to 7 grams of carbohydrates per kilogram of body weight (g/kg), 1.2 to 1.7 g/kg of protein and 1 g/kg of fat per day. Healthy carbohydrates include fruits, vegetables and whole grains. Protein should be lean, such as chicken breast, fish, lean ground beef, soy, beans, legumes and nuts. Healthy fats are unsaturated fats from olive oil, vegetable oil, nuts, avocado and fish.
Baseball players should limit foods that are high in saturated and trans-fats, added sugar, sodium and cholesterol. These foods are high-caloric but offer few essential nutrients and can contribute to obesity and chronic diseases. Saturated and trans-fats in particular contribute to heart disease when eaten in excess. Examples of unhealthy foods include fast foods, processed foods, deep-fried foods, candy, desserts, pastries and foods cooked in butter, cream, lard, shortening or partially-hydrogenated oil.
Hydration
Baseball players should hydrate before, during and after activities to prevent dehydration. The American Council on Exercise (ACE) recommends drinking 17 to 20 oz. of fluid 2 to 3 hours before exercising and 8 to 10 oz. of fluid during warm-ups. Eight ounces of fluid should be drunk every 10 to 20 minutes during an activity and within 30 minutes of completing an activity. The best way to rehydrate after a workout is to take pre- and post-workout weights and drink 16 to 24 oz. of fluid for every pound that is lost.
Lehigh University says players should not wait until they are thirsty to hydrate. Water is the best fluid for hydration, but athletes who play in hot climates or who are continuously active for more than 60 minutes may benefit from sports beverages.
Vegetarianism
The ACE says vegetarian diets can be deficient in protein, iron, calcium, vitamin B12 and vitamin D; however, vegetarian baseball players who eat eggs and dairy products should get enough protein, calcium, vitamin D and iron. Plant foods with protein, calcium, vitamin D and iron include legumes, nuts, seeds, whole grains, soy products, fortified cereals and grains and green leafy vegetables. Vitamin B12 is only in animal products so strict vegetarians or vegans may need B12 supplements to meet their daily requirement.
Supplements
Ergogenic supplements like creatine, protein, amino acids, steroids and stimulants claim to increase muscle mass, strength and endurance and improve performance. Baseball players should approach supplements with caution. Supplements are not federally regulated and many lack scientific evidence regarding their safety or effectiveness and have serious side effects. Supplements like steroids, ephedrine, human growth hormone, amphetamines and DHEA are also illegal and have been banned from many sports organizations.
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