Baseball Nutrition Guide
Baseball players don't need exotic supplements — they need enough calories, enough protein, and enough water. Most young athletes eat too little to support growth and training.
How much to eat
Multiply bodyweight (lb) by 18–20 for maintenance. Add 300–500 kcal to gain mass. Add 20g of protein at every meal.
Sample game-day meals
3 hours before: oatmeal, banana, eggs, peanut butter. 1 hour before: bagel, honey, chocolate milk. Between games: turkey sandwich, fruit, sports drink.
Hydration
Half your bodyweight (lb) in ounces of water daily. Add electrolytes in hot weather.
Frequently asked questions
Are protein shakes necessary?+
Only if you can't hit 1g/lb of protein through whole food. Shakes are convenient, not magical.
What about creatine?+
Safe and effective for players 15+. 3–5g per day. Discuss with a parent and doctor first.
Related resources
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