Musketeer Baseball Nutrition Guidelines
Musketeer baseball players work hard at baseball fundamentals, strength and conditioning,
the mental game, and in the classroom. Bad nutrition can sabotage all of the improvements we
work so hard to achieve. The following are nutrition guidelines to enhance performance and
improve the quality of our player’s health.
General Hydration
Proper hydration is crucial for optimal health and performance, cardiovascular function,
temperature regulation, injury prevention, and recovery. Dehydration impairs performance
and jeopardizes health on and off the field. Athletes can be very susceptible to dehydration so
the must have a solid plan for staying hydrated. The following tips will help our athletes stay
hydrated:
 14-18 year old males should consume 11 cups of fluid per day.
 Athletes should drink fluids (8-16 oz) when they first wake up in the morning.
 Consume 20 ounces with every meal.
 Drink 20 ounces one hour before a practice or a game
 Drink 14-20 ounces of fluid, depending on perspiration level per hour of exercise
 After exercise is completed drink 24 ounces for every pound lost during exercise
 Take responsibility for your hydration. Bring your drinks to road games.
 Drink on schedule and don’t wait until you are thirsty. Practice good fluid timing.
General Eating Guidelines
To perform at an optimal level on the field and in the classroom athletes need to fuel their
body properly. The key to good nutrition is balance, variety, and moderation. Athletes need to
consume the proper balance of carbohydrate, protein, and fat. They also need to eat a variety
of foods while watching out for high-fat/sugar foods only eating them in moderation. Eat soon
after waking up and follow with small meals every four hours.
Calories
Calorie balance is essential in an effective nutrition plan. A general rule of thumb is about 2023 calories per pound for baseball players. (150 pound baseball player would need about
3000-3450 calories per day. There are many other factors involved such as positions played
and whether or not that day includes weight training or extra running.
Carbohydrates
Carbohydrates are the preferred major energy source for the body. Despite the many fad diets
out there claiming otherwise, close to two-thirds of the food in each meal should be
carbohydrates. Some of the sources of carbohydrates are higher quality than others. They
contain four calories per gram and they should comprise 55-60% of daily calorie intake.
Baseball players should consume 2.3-3 grams per pound of body weight. (150 pound athlete
needs 345-450 grams per day)
Care should be taken to choose ‘good carbohydrates’ (low glycemic index) in greater amounts
than ‘bad carbohydrates’ (high glycemic index). Low glycemic index carbohydrates raise
blood glucose (sugar) more slowly. High glycemic index carbohydrates raise blood glucose
quicker. There are numerous health risks associated with rapid increases in blood glucose.
Those include increased risk of obesity, type 2 diabetes, hypertension (high blood pressure),
and cardiovascular disease.
Carbohydrate shopping list:
Good sources: bread, bagels, crackers, potatoes, vegetables, fruit, rice, tortillas, quinoa, juice.
Try to make at least half of your grains, whole grains.
Low Glycemic index shopping list: milk, yogurt, lentils, apples, citrus fruits, beans, tomato
juice, nuts, chickpeas, hummus, sports bars (Zone, Balance, High Protein Power Bar).
Limit these: soda, chips, french fries, cookies, pretzels, candy, fruit drinks (as opposed to fruit
juice).
Protein
Protein is generally not used for energy, but it is vital for muscle growth and repair after
exercise and to support the immune system. About one-third of each meal should be protein.
Protein contains four calories per gram and should comprise 15-20% of total calorie intake.
Athletes with insufficient protein intake can suffer from muscle loss, a suppressed immune
system, and increased risk of injury. Baseball players should consume approximately 2-2.2
grams of protein per pound of body weight. (150 pound athlete needs 300-330 grams per
day)
Include protein in every meal and snack. Many athletes are tempted to load up on too much
protein in an effort to build new muscle and not get enough carbohydrate. That approach will
hurt performance and energy levels.
Protein shopping list:
Chicken, fish, beef, turkey, pork, eggs, soy burgers, nuts, peanut butter, cheese, milk, yogurt,
protein powder.
Limit these: bacon, sausage, fried meats, whole milk, hot dogs, high fat cheeses.
Fat
Fat is an important fuel source for endurance sports. Some should be included in each meal
and snack, but should be limited. Many athletes don’t like consuming fat before activity,
because it upsets their stomach. Fat contains nine calories per gram and should comprise 2030% of total calorie intake. Because of the high calorie content, that 20-30% can go quick. If
the 150 pound athlete has a daily calorie intake need of 3000-3450 calories would need 66115 grams per day.
Different types of fat:
 Saturated fat is associated with heart disease and should be limited to 7-10% of total
calories. Sources: poultry skin, beef fat, butter, whole milk, cream, ice cream, coconut
oil, palm oil.
 Monounsaturated fat is associated with a decreased risk of heart disease and should
comprise at least 10% of total calories. Sources: Nuts and nut butters, olives, avocados,
pesto, sunflower/pumpkin seeds.
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Polyunsaturated fat is also associated with a decreased risk of heart disease and
should comprise 10% of total of total calories. Sources: corn oil, safflower oil,
sunflower oil, soybean oil, fatty fish, flaxseed oil, walnuts, soybean oil.
Trans fat is associated with an increased risk of heart disease and is similar to
saturated fat and should be eaten sparingly.
Fat shopping list: nuts, seeds, peanut butter, olives, corn oil, canola oil,
Limit these: doughnuts, ice cream, cookies, chocolate, potato/tortilla chips, French fries,
sausage, bacon, salami, bologna, butter, margarine, cream sauces.
Diet Analysis and Planning
Keeping careful records regarding diet is important for athletes to get an accurate picture of
the quality of their nutrition plan. Technological advances can help tremendously. Smart
phone apps and computer programs can help with dietary analysis. Apps such as
MyFitnessPal allow players to conveniently analyze their diets and are highly recommended.
All of our players will conduct a one week analysis.
Eating around competition
We always try to practice at ‘game intensity’ so we should be eating around practices, as well
as, games. Following our general hydration and nutrition guidelines are the foundation for
being optimally fueled for practices and games. The following tips will help our athletes
performance, energy levels, and recovery.
 Begin exercise with fluid in the stomach. Drink 20 ounces 1 hour before exercise. It can
be water or sports drink. (Sports drink if you haven’t eaten before the activity)
 Consume 14-40 ounces per hour of exercise. Heavy sweaters closer to 40 ounces.
 Calculate your hourly sweat rate to accurately assess how much fluid to consume.
 Gulp your fluids, don’t sip.
 Swallow the fluids instead of spitting them out.
 Pouring them on your head is useless.
 Make sure you don’t overdrink. Follow your hourly sweat rate needs.
 Be wary of energy drinks due to the caffeine and high carbohydrate content. The fluid
stays in your stomach longer due to the carbohydrates and the caffeine can make
athletes jittery.
 After activity drink 24 ounces for every pound lost during exercise.
 One hour before practice/competition drink:
-20 ounces of sports drink with a handful of nuts are some beef jerky.
-12 ounces of low-fat chocolate milk or 8 ounces of yogurt.
-20 ounces of water with A handful of pretzels and nuts, a half peanut butter
sandwich, or a bowl of cereal.
 After practice/game it is important to drink and eat within 15 minutes.
-Suggested snacks: fruit, nuts, sports bars, granola bars, handful of trail mix.
Since we practice or play virtually every day during our season following this eating plan is
crucial. The plan doesn’t just prepare for games and practices, it helps us be our best in the
classroom as well. It also aids in recovery.
Supplemental Response
Most high school athletes have questions about supplementation. A carefully planned diet for
most athletes will make supplementation unnecessary. A solid plan also leads to good habits
for a lifetime of healthy eating. Too many high school athletes fuel themselves inadequately
with not enough fluids, junk food, and poor timing of meals. The healthiest way to fuel oneself
is with a sound nutrition plan.
Any supplementation should done only after consultation of the players doctor. Supplements,
such as creatine, have not undergone enough study for our coaching staff to recommend it for
a high school athlete. Most of us would be hard pressed to find a pediatrician that would give
the thumbs up for a teenager to supplement with creatine. Sports drinks and protein drinks
(without creatine) are safe as long as they are used within the parameters of the proper
balance of carbohydrate, protein, and fat. Vitamin supplementation is not necessary if the
athlete is eating a balanced diet, but a multi-vitamin might not be a bad idea for many
athletes. It is a wise decision to discuss the use of any supplement with the athlete’s doctor.
Natural foods without additives and preservatives are the preferred way to get proper
nutrition. The ingredient list on a protein powder is long paragraph of bizarre chemical
names, many of which don’t occur naturally in foods. In general, the shorter the ingredient list
in our diets and the fewer chemical additives, the better. The ingredient list on skinless
chicken breast is pretty short and it is quality protein. Granted, today’s chicken may be
hormone fed and filled with antibiotics, but consumers can find better sources of chicken.
Presently supplements are unregulated. Many are legal, and of course some are not. The
supplement business is a gigantic industry selling many products that have yet to be tested
for long-term safety. The millions of users are the test sample. It isn’t worth the risk, when
most athletes would feel fantastic if they stuck to a sound nutrition plan.
Final Note
Musketeer Baseball players work hard in the classroom, in the weight room, and on the field
to play the game right and ultimately win games. We are always looking for a way to get an
edge on our opponent. Of course we do it ethically and within the rules, but we pay great
attention to detail in our program to do things that will put us in a position to win games. A
sound nutrition plan by every athlete in our program is an important detail that will enhance
our performance, attention, energy level, and recovery and ultimately give us a better chance
to win.