How To Diet Like an MLB Player


Food is fuel, especially for professional baseball athletes whose bodies demand high amounts of energy during workouts and games. To reach the greater heights of the MLB, players require foods that provide a significant energy level, but they also depend on foods that won’t slow them down. Join us as we take a deeper dive into some of the key aspects surrounding a Major League Baseball player’s dietary arrangement and the methods utilized to engineer a professional level of fitness.

The world of professional baseball shines a spotlight on motor skills, agility and coordination. Maintaining speed and strength depends upon a high power to weight ratio across a game that can range between two to four hours in length. The most crucial difference between baseball and other sports is the no time limit in a baseball game. Throughout nine innings, a single game can sometimes exceed a four-hour period when extra innings come into play. 

Of course, players are rewarded with downtime in the dugout at certain stages of each inning, but on the field, they’ll need highly intensive energy bursts that plunder a large portion of a player’s stamina. The ideal diet for an MLB player cultivates the level of energy necessary for each separate play. This level needs to be maintained even when not making the play.

Hydration Is Vital 

Concentration, coordination and ball-handling skills, fast decision-making, and quick-paced running are just a handful of requirements amongst the elite level of baseball players. Scientific research and studies have proven that dehydration can escalate skill errors, lower concentration levels, and debilitate coordination and speed – this makes the need to stay hydrated a vital factor, especially during a competitive game. You wouldn’t wager on the MLB odds of a player who’d starved themselves of a drink during a game and let me explain why. 

To keep hydrated, players need to drink before, during, and after games, without forgetting the same discipline within hydration during practice and workouts. 

Each player’s level of perspiration established how much fluid they should intake. All players should stay hydrated, but those who sweat more should focus on this factor more. Regular periods of fluid intake throughout a game and during practise are necessary to maintain the correct hydration level.

Hydration assists with fatigue, so it’s imperative that players hydrate even before a game has begun. Remember to drink fluids regularly during the day leading up to a game or during workouts and practise. 

Stay Refuelled Throughout the Week 

Creating healthy habits as a baseball player is a positive quirk because keeping substantial energy levels throughout the week is just as important as doing so on game day. Slacking off will cause the body to make complicated alterations to compensate for a poor diet. A player’s game day nutrition will need to be built up all week long. 

Eating Essentials  

The typical routine for each athlete revolves around eating 3 to 4 hours before the games start. A player should consume carbohydrates for energy and fluids for their hydration. In addition, a well-measured amount of protein should also be eaten within the pre-game meal. The protein will assist hunger issues during a game. 

To keep toilet visits simple and avoid discomfort during a game, eating foods low in fibre to assist digestion is essential. 

A Guideline for Baseball Players 


Carbs are the elite nourishment for developing high energy levels in practice and competitions alike. Our body breaks the carbohydrates down into glycogen, and this element assists the muscles in their longevity. On average, 60/70% of a professional MLB players daily diet will be carbohydrates. 

It’s important to understand the difference between complex and simple carbohydrates. 

Complex carbohydrates gradually release energy over a long period, and they’re found in foods such as whole grains, beans, peas, and certain vegetables. 

Simple carbohydrates are used for intense, excessive spurts of energy during a game, and these types of carbs can be found in rice, bread, pasta, beans, fruits, and root vegetables.    


The body burns fat to supplement the need for energy. Many diets contain more fat than the body requires, so to remain fit and gain the correct amount of fat to play baseball, your diet should comprise 15 to 20% of fat content.

Some key pointers to eat fat and bypass redundant weight gain are focused on the preparation of food. 

  • Replace chicken and fish with red meat. 
  • Broil food rather than frying, poaching or steaming
  • Drink lower or no-fat milk and water. Sweetened, energy and carbonated drinks should be avoided for the most part. 
  • If your chicken and fish have skin, remove it. 
  • Avoid oily foods. 


15-20% of a professional MLB athlete’s diet should be made up of protein. Protein is critical in repairing muscles and building new muscle tissue. With that said, our bodies can only metabolize a small amount of protein at one time. The excessive intake of protein will cause the body to store it as fat. 

Chicken, turkey, fish, cheese, milk, eggs, beef, and yoghurt are excellent dietary protein sources. 

Written by Megan Taylor
Megan is a beauty expert who is passionate about all things makeup and glam! Her love for makeup has brought her to become a beauty pro at Glamour Garden Cosmetics.