Softball / Baseball Meal Plan

Baseball requires high physical fitness. Typically, amateur players will practice as a team a couple of times per week and will also train at the gym three or four times, incorporating a combination of weights and cardiovascular exercise. Baseball is popular with all ages, so portion sizes will need to be adjusted accordingly and baring in mind your lifestyle.

To maximise your performance, a player will need a lot of energy for long lengths of time, so it's essential that you have a well structured nutrition programme not only to provide energy for a training session, but also to provide fuel for recuperation for the next day's exercise and forthcoming baseball matches.

The meal plan below is an example for a typical baseball or softball training day:

Breakfast

Large bowl of oatmeal + skim milk + dried fruit or bowl unsweetened muesli cereal + 250ml skim milk
250ml fresh fruit juice
Tea/coffee

Mid-morning snack

2-3 small crispbreads with low fat soft cheese
100g mixed nuts & seeds
50g dried fruit
Drink

Lunch

Sandwiches made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet or salmon
Mixed salad
Low fat, low sugar yoghurt
Drink

Mid-afternoon

2-3 small crispbreads with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
Drink

Pre-exercise

1-2 slices granary bread + natural peanut butter
Banana
Drink

During training

Sip water or isotonic drink throughout

Immediately post training

25g whey protein powder + 25g dextrose in water

Evening meal (45 mins later)

Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes
Loads of vegetables
Low fat, no added sugar yoghurt
Drink

1 hour pre-bed

Shake: 50g oats + 25g whey protein powder + 200ml skim milk

The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. Oatmeal or muesli for breakfast will provide slow released energy, and crispbreads and granary bread will top up this up through the daytime.

The plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. Eat a range of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.