• A Word on Baseball Nutrition

    Baseball players can have the best structured training program and achieve results by staying consistent, however, they can still be limited by their nutrition plan or lack thereof.

    Baseball NutritionMany ballplayers, coaches, and parents do not have the slightest clue when it comes to eating for performance. Again, there is no secret formula here, and every athlete will have to assess his own nutritional needs to find out what works best for him. But, here are some basic guidelines that every baseball player should consider when looking at a baseball nutrition game plan.

    • Begin everyday with breakfast.
    • Take a multivitamin.
    • Smaller, more frequent meals throughout the day is a better approach than having just three meals a day.
    • Include a protein source with every meal. The leaner the better.
    • Stay hydrated by drinking water. Watch out for empty calories in juices and sports drinks.
    • Grab a protein shake or bar after a strength training session in order to get rapidly absorbing nutrients into the body.

    The Ball Player's Exercise Workout

    Day 1: Legs and Abs.

    Day 2: Arms and Chest

    Day 3: Shoulders and Back

    As you can see, I stress high repetitions. This is especially important for pitchers that throw 50-125 pitches per game.

    Drills To Help Your Game

    30-yard Dash - Many uninformed coaches advocate running laps around the field. I may be misinformed, but I have never ran ¼ mile during any particular game. To increase your speed, you need to practice what you will do on the field. By running 30 yards, you mimic the base-to-base run.

    Throwing With A Weighted Ball - By throwing with a heavier ball, you strengthen your shoulder and more importantly your rotator cuff. When you pick up a regulation ball it will feel lighter and you will be able to throw it farther. The weighted ball works in the same way a heavy warm-up bat works.

    Long Toss - Long Toss is a proven way to strengthen the arm. Humans are very adaptive by nature. If you practice throwing the ball far, your arm will get stronger and be able to reach the distance without much effort. Do long toss every other day. If your arm is sore, wait and do it every third day.


    The information and exercise in this article will bring your game to the next level. Make sure to avoid coaches who are not educated in training and/or have not done their fair share of research. Remember, although baseball may seem all upper-body, the real power and strength lies in your core and legs. Also remember, repetition is the key to success!

Last Modified on March 7, 2017