Agility, strength, and a healthy body are what defines a baseball player. To achieve all of that, a proper diet plan is a must. After all, food is what fuels your system.
This article will give you a decent idea of what a diet plan of a baseball player should be like so you can make your own.
What are the foods to include and the foods to avoid? How much should you consume based on your weight?
Find out the answers below.
What You Should Include in Your Diet
If you are a baseball player, then you know that practice and a regular workout are not enough to keep you strong. A balanced diet is a key to a healthy lifestyle for anyone. The diet of a baseball player should especially include a lot of lean proteins, fresh fruits and vegetables, and complex carbohydrates. A baseball player should have plenty of protein in his/her diet, mostly the one low in fat.
Include plenty of chicken, be it roasted, grilled, or boiled. Turkey, fish, and shellfish are other sources of such functional proteins. A baseball player should also include a healthy amount of plant protein in his/her diet. Beans such as kidney, garbanzo, black, pinto, etc. are a great source of such protein. They are also high in fiber.
Your diet must have fruits and vegetables loaded as long as they are not deep-fried; they will do you good.
What You Should Avoid in Your Diet
Greasy, fatty, sugar and overly processed food are your greatest foe. They say, ”Keep your friends close but your enemies closer.” In this case, all you have to keep in mind is to keep your enemies at bay. Deep-fried food can never be a part of a well-balanced diet.
If a player weighs 190 pounds, he should consume 85 grams of fat every day. A player should consume 0.45 grams of fat for each pound he weighs. However, not just any fat is good fat. One should choose his fat carefully. Most of the fat should come from natural mono- and polyunsaturated sources like olive oil, avocados, nuts, and seafood. Saturated fat is a big NO! Snacking on processed food that contains trans fats, fried foods, butter, and full-fat dairy products such as whole milk should also be avoided.
The diet of any human should contain a lot of fluid. While playing, to protect from heatstroke and dehydration, a player should drink a lot of fluid and keep himself hydrated. Every 15 minutes, the player should consume 6 to 8 ounces while still active on the ground. Any good sports drink that replenishes the electrolytes in hot weather should be opted for. Alcoholic beverages or caffeine drinks should be avoided.
4000 calories of regular intake each day for a baseball pitcher of 200 pounds (male) is mandatory. Start your day with breakfast, which is low in sugar and high in fiber. Cereal like granola with low-fat milk, a cup of cut fruits, and a glass of 100 percent fruit juice is how the morning diet looks like.
Snacking on peanut butter or a whole-wheat bread sandwich with baked chicken breast as the filling is a better option than munching on random snacks. For lunch, a good enough portion of brown rice with baked vegetables or a stew can be an ideal option.
Lean ground beef, reduced-fat cheese, and fresh vegetables could be included in dinner.
Daily supplements like multivitamins that you might need could be taken. However, it’s not mandatory if you stick to a well-balanced diet. Nonetheless, any other supplements should be taken after consultation with your physician.
Last but not least, steroids at any cost should be avoided as they have long-term health consequences. They are also illegal and can put an end to your playing career.
Ultimately, there are many health benefits you can reap when playing baseball. If you maintain a good and healthy diet plan, it is enough to stay fit and active and to focus on your game.
I hope this article was helpful.