Meal Plan For Baseball Players

What is a good meal plan for baseball players? You know you’ve asked yourself this question. A meal plan needs to support the training of an athlete, and also meet the demands of their sport. Well, in this post I will outline a template that is good for every athlete at any stage of training.

The Baseball Diet Plan: 7 Days of Perfect In-Season Eating

When it comes to nutrition, there are occasions when you need more than broad recommendations. For this reason, we’re providing you with a baseball food plan that will keep you energized during a week of exercises, practices, and games. Every athlete is unique, of course, but you may use this as a starting point and modify your individual diet plan as necessary.

Monday

Breakfast

• 1 100% whole grain bagel
• 1 cup calcium-fortified orange juice
• 1 mozzarella string cheese made with skim milk
• 1 tbsp. peanut butter

Lunch
Grilled chicken salad

• 3 cups celery, carrots, peppers and onions
• 3 oz. grilled lean chicken breast
• 2  tbsp. olive oil and balsamic vinegar
• 1 small box raisins
• Water

Post-Workout

• 8 oz. low-fat yogurt
• 1 banana

Dinner

• 2 cups cooked brown rice
• 5 oz. turkey without the skin
• 2 cups cooked veggies
• 1 tsp. trans-fat-free margarine
• 1 cup low-fat frozen yogurt with 1 cup strawberries
• 1 cup skim or unsweetened soy or almond milk

Snack

• Raw veggies with 2 tbsp. hummus

Nutrition Information

• Calories: 2,611
• Protein:142 g
• Fat: 56 g
• Carbs: 384 g

Tuesday

Breakfast

• 1 cup whole grain cereal
• 1 cup skim or almond or soy milk
• 1 banana

Lunch

• 2 slices 100% whole wheat bread
• 4 oz. lean turkey lunch meat
• 3 oz. whole-wheat pretzels
• 1 orange

Post-Workout

• 8 oz. yogurt
• 1 banana

Dinner

• 5 oz. lean beef or grilled chicken
• Cooking spray to cook meat
• 2 high-fiber whole grain tortillas
• 2 cups of grilled peppers and onions
• 1 cup salsa

Snack

• 1 cup canned pears packed in extra light syrup

Nutrition Information

• Calories: 2,474
• Protein: 163 g
• Fat: 39 g
• Carbs: 367 g

Wednesday

Breakfast

• 1 100% whole-grain English muffin
• 1 tbsp. peanut butter
• 1 cup calcium-fortified orange juice

Lunch

• Grilled salmon salad (3 cups)
• 1 cup of mixed celery, carrots, peppers and onions
• 4 oz. grilled or canned salmon
• 2 tbsp. olive oil and lemon juice dressing
• 1 piece of fruit

Post-Workout

• 1 protein bar
• 1 cup yogurt with fresh fruit
• Water

Dinner

• 2 cups whole wheat pasta
• 5 oz. 92% lean ground sirloin added to sauce
• 1 cup fat-free pasta sauce
• 1 cup onions and peppers added to sauce
• ½ cup fat-free frozen yogurt
• 1 slice watermelon or 1 pear
• 1 cup milk

Nutrition Information

• Calories: 2,383
• Protein: 145 g
• Fat: 52 g
• Carbs: 334 g

Thursday

Breakfast

• 2 packets instant oatmeal
• 1 tbsp. ground flax seed
• 1 cup calcium-fortified orange juice

Lunch

• 2 slices 100% whole-wheat bread
• 4 oz. nitrite-free turkey
• Lettuce, tomato, onion for sandwich
• 2 tbsp. light mayo or salad dressing
• 1 orange

Post-Workout

• 8 oz. yogurt with fruit and small handful of granola
• 2 scoops protein powder (approx. 30 grams)

Dinner

• 2 cups stirfried vegetables
• 2 cups brown rice
• 5 oz. lean chicken or pork
• 1 cup fresh or canned pineapple
• 1 cup skim milk

Snack

• 3 oz. whole-grain pretzels
• 1 small box raisins

Nutrition Information

• Calories: 3,106
• Protein: 177 g
• Fat: 62 g
• Carbs: 460 g

Friday

Breakfast

• 1 whole grain bagel
• 1 tbsp. low-fat cream cheese
• 1 cup skim milk
• 1 banana

Lunch

• 3 oz. grilled lean chicken breast
• 2 tbsp. low-fat ranch dressing
• 1 small box raisins or piece of fruit
• 1 whole-grain roll with 1 tsp. olive-oil-based margarine

Post-Workout

• 8 oz. yogurt
• 1 banana

Dinner

• 1 whole grain bun
• 4 oz. turkey burger
• 1 slice low-fat cheese
• mustard, ketchup, lettuce, tomato
• 1 handful of tortilla chips
• 1 cup low-fat frozen yogurt
• 1 cup skim milk

Snack

• 1 large stalk of celery with 1 tbsp. peanut butter

Nutrition Information

• Calories: 2,714
• Protein: 149 g
• Fat: 78 g
• Carbs: 353 g

Saturday

Breakfast

• ½ cup Egg Beaters
• 1 tbsp. light trans fat-free margarine
• 2 slices 100% whole-grain bread
• 1 cup skim milk
• 1 banana

Lunch

• 1 cup broth-based soup
• 2 slices 100% whole-wheat bread
• 4 oz. lean turkey, ham or chicken with lettuce, tomato, onion for sandwich
• 2 tbsp. light mayo
• 1 orange
• 1 cup 1% milk
• 3 oz. whole-grain pretzels

Post-Workout

• Light and Fit Smoothie
• 1 banana

Dinner

Turkey Chili

• 3 oz. lean ground turkey
• 1 cup red beans
• 1 cup peppers and onions
• 1 small piece of cornbread

Snack

• Handful of grapes

Nutrition Information

• Calories: 2,690
• Protein: 160 g
• Fat: 37 g
• Carbs: 429 g

Sunday

Breakfast

• 1 cup whole grain cereal
• 1 cup 1% milk
• 1 orange

Lunch

• 2 slices 100% whole-wheat bread with 4 oz. lean turkey lunch meat
• Lettuce, tomato, onion for sandwich
• 2 tbsp. light mayo or salad dressing
• ½ canned fruit in extra-light syrup
• 1 small handful baked tortilla chips

Snack

• ½ cup trail mix

Dinner

• 2 cups cooked whole-wheat pasta
• 5 oz. cooked turkey without the skin
• 2 cups fresh veggies
• 2 tbsp. fat-free Italian dressing
• 1 cup low-fat frozen yogurt with 1 cup strawberries
• 1 cup 1% milk

Snack

• 3 oz. whole-grain pretzels
• 1 cup grape juice

Nutrition Information

• Calories: 2,930
• Protein: 147 g
• Fat: 63 g
• Carbs: 442 g

The Ultimate Baseball Diet Plan (With 7 Day Meal Plan)

A Meal Plan for a Week

For an athlete, food is fuel. Baseball players need more fuel during practice and games than non-athletes do since their bodies require more energy. Sportspeople require foods that are excellent sources of energy yet won’t slow them down. The optimal diet for a baseball player is one that increases strength, energy, and endurance while causing the least amount of weariness.

Baseball emphasizes agility, coordination, and motor abilities. In a game lasting three hours or longer, players need a high power to weight ratio to be speedy and stay strong. There is no time limit in a baseball game, which is a significant distinction between baseball and other sports. Without counting extra innings, the nine regular innings might last anywhere from 2 hours to 4 hours.

While there is some downtime when players sit in the dugout for a portion of each inning, they experience powerful energy bursts on the field and at the plate that demand a lot of stamina. Maintaining the level of energy required for each play is the key to the ideal diet for baseball players. Even while not making the play, this level needs to be maintained.

The Importance of Hydration

Baseball demands rapid thinking, focus, coordination, and ball handling abilities in addition to fast-paced running. Dehydration can increase skill errors, decrease focus, and affect speed and coordination, according to research. So it’s important to drink enough of water throughout the game.

Players should consume fluids before, during, and after games to stay hydrated. During practice and workouts, you should keep your attention on drinking water.

The amount of liquids an individual should consume is determined by how quickly they perspire. All athletes should stay hydrated, although some athletes may require more water because they perspire more. To stay properly hydrated throughout a game and during practice, you should drink frequently.

Players should drink water even before entering the game since it helps fight weariness. In the days preceding up to a game, throughout weight training, and during practice, make sure to stay hydrated. A excellent strategy to maintain the habit and maintain levels is to drink something with every meal.

Refueling Essentials All Week Long

Baseball players need to practice healthy eating habits throughout the week, not just on game days. By maintaining consistent energy levels throughout the week, you can prevent your body from having to make a difficult adjustment on game day to make up for a bad diet in the days leading up to the game. How much nourishment you consume throughout the week will affect how you feel on game day.

Diet Essentials

Each athlete is unique, but players typically eat for 3 to 4 hours before a game. Your first meal should contain carbohydrates for fuel as well as fluids for hydration. A small amount of protein in the pre-game meal is also recommended. Protein helps prevent hunger during a game.

To stay regular and without discomfort before the start of a game, eat foods low in fiber to aid digestion.

Nutritional Guidelines for Baseball Players

1. Carbohydrates

The best fuel for supplying energy throughout training and competition is carbohydrates. Carbohydrates are converted by the body into glycogen, which is used as a fuel by the muscles. A baseball player’s daily diet will consist of 60–70% carbs.

Carbohydrates come in two varieties: complicated and simple. Over a lengthy period of time, complex carbs offer a slow release of energy. Simple carbohydrates supply the energy required for a game’s intensive energy output.

Fruits, root vegetables, beans, pasta, rice, breads, and cereals all include simple carbs. Foods including peas, beans, whole grains, and vegetables are sources of complex carbs.

2. Protein

An athlete’s diet should contain between 15 and 20 percent protein. The body uses protein to grow and repair muscle tissue, but it can only process a minimal amount of protein at a time. Unused excess protein is broken down by the body and turned into fat.

Beef, chicken, turkey, fish, cheese, milk, eggs, and yogurt are healthy protein sources.

3. Fats

To meet the body’s requirement for energy, fat is burned. The usual diet contains more fat than the body requires, so if you want to stay in shape and still have enough fat to play baseball, you should increase the fat content of your diet to 15% to 20%.

The greatest strategies to consume fat and prevent unneeded weight gain necessitate some modifications to your food preparation.

• Broil food instead of frying, poaching or steaming.
• Remove the skin from chicken and fish.
• Drink skim milk and water. Avoid carbonated, sweetened, or energy drinks except as a snack.
• Substitute chicken or fish for red meat whenever possible
• Avoid foods that are packed in oil.

4. Hydration 

Never being thirsty is the secret to healthy hydration. You are properly hydrated if you are not thirsty.

The majority of the baseball season is played in warm weather, and while it’s hot outside, the body loses fluids more quickly through perspiration. Your body temperature is greater than usual when you are perspiring because sweating is an attempt by the body to cool itself.

Exhaustion, a decline in performance, and an increased risk of injury are all caused by a higher body temperature. The most crucial thing you can do for your body’s regulation is to drink water. Your performance can be downgraded by as much as 15% if you’re even just 2% dehydrated compared to what your body requires.

By using common sense, dehydration can be prevented. Even if you are not thirsty, you still need to drink something. You have delayed too long if you haven’t taken action until you are thirsty and in need of water. Your body is already 1% dehydrated if you feel thirsty.

Dehydration also lessens stamina and your capacity for recovery, as was already noted.

Weighing yourself before a game and comparing it to your weight afterward is a smart technique to determine if you’re dehydrated. A male who isn’t actively exercising will typically gain weight over the day, but an athlete who is dehydrated would likely experience the opposite. One pound of weight is lost for every two cups of perspiration.

For athletes working out in the heat, the recommended daily fluid intake is 120 ounces, or 15 8-ounce glasses of water. While there is no recommended maximum fluid consumption when playing in the heat, the minimum is 8 to 10 ounces every 20 minutes. Go for it if you can drink more than that!

Drinking water and beverages high in electrolytes is the greatest method to stay hydrated. Fruit juices like peach, orange, and pears juice are excellent ways to replace electrolytes lost via sweating. 25% fruit juice and 75% water should be included in your regular diet.

Sport drinks are permissible when playing in the heat, but they must also be mixed with water in the same proportion of 25% to 75%. Sport drinks should be avoided because of their high sugar content, which will have a long-term unfavorable impact on body weight. Drinks with added sugar should be used cautiously.

The Importance of a Well Balanced Breakfast

The importance of breakfast for performance and general health It is a halt for your body to replenish in the early morning. Your body need a replenishment of nutrients and fluids after 8 to 12 hours without a meal or snack. The adage that breakfast is the most significant meal of the day is accurate.

In order to restore the body’s glucose levels and maintain a healthy blood sugar level, breakfast is recommended.

A player’s stamina for the remainder of the day will always enhance with a healthy breakfast. Additionally, it helps players become stronger and sustain the three or more hours that the game lasts.

Recent studies on the diet of athletes have shown that a healthy breakfast can boost mood as well as alertness, concentration, mental performance, motivation, and memory.

A healthy breakfast that contains items that are good for athletes also reduces the likelihood that they will snack on high-fat foods during the day, which can make them lethargic and lead to weight gain.

It is crucial to consume as much vitamins, minerals, and fluids as you can to return your body to a competitive level because the body has been dormant and without food intake for 8 to 10 hours prior to the breakfast meal.

What Foods Need to be Included at Breakfast?

The meals on this list should be served at breakfast every day of the week to help improve nutrition. They should be consumed every day, not just on game days or before physically demanding activities like weight lifting. A sample diet plan for one week will then be suggested.

• Whole grain cereal with fruit and milk or yogurt
• Waffles with peanut butter and a fruit smoothie
• Chicken and vegetable risotto
• Eggs, hard-boiled, and toast. 1 egg for every two pieces of toast.
• Oatmeal (made with milk instead of water), and dried fruit or nuts
• Pancakes with fruit, maple syrup, and a glass of milk.
• English muffin topped with melted cheese and tomato.
• A vegetable omelet.
• Bagel with peanut butter and a small fruit smoothie.

Foods to Eat During the Game 

Baseball games can go on for a long time, which makes them unpredictable. It’s a good idea to arrive at the game well-prepared with a variety of food and beverages that will keep you hydrated for the duration of the game.

Here are the recommended food to take and consume during the course of the game.

• Fruits
• Cereal bars
• Light sandwiches such as ham and cheese
• Nuts like walnuts and almonds
• Smoothies made from fresh or fruits.
• Hummus served with fresh veggies or whole grain cracker
• Canned fruit
• Protein bars
• Whole grain pretzel
• Fresh fruit with peanut butter

How Many Meals Should I Eat per Day? 

You will need to replenish your body’s energy more frequently the more it uses, especially on days when the temperature surges to 85 degrees or more.

Athletes are advised to eat six meals a day during the peak of the baseball season. The following lists the suggested meal timings and a general concept of what should be included in each meal. Your body gets all of the protein, fat, and simple and complex carbohydrates it needs at each significant meal throughout the day.

Sample Meal Plan for Baseball Players

8:00 a.m.

One cup of oatmeal

One cup of fruit

8 ounce glass of skin milk

8 ounce glass of orange juice

11:00 a.m.

Fruit shake

2:00 p.m.

3 ounces chicken breast

1 potato

I cup mixed fruit

8 ounces skim milk

5:00 p.m.

Fruit shake

8:00 p.m.

3 ounces of either chicken or fish

I cup of rice

I cup of vegetables

8 ounces of skim milk

11:00 p.m.

Protein bar

A Seven-Day Baseball Diet Plan

We have discussed broad dietary recommendations for maintaining a good mix of protein, carbohydrates, and fat during the baseball season in order to stay strong and preserve stamina. Every game places different demands on you than the one before it. One of the best pleasures you can experience is being up for the task. You want to have roughly the same amount of energy in the ninth inning as you did in the first as the game progresses.

Recommended Weekly Diet

Day One – Monday 

Breakfast

• 1 cup whole grain cereal
• 1 cup skim or almond or soy milk
• Banana

Lunch

• 2 slices 100% whole wheat bread
• 4 ounces. lean turkey lunch meat
• Whole-wheat pretzels
• Orange

Dinner

• 5 ounces. lean beef or grilled chicken
• 2 whole grain tortillas
• 2 cups of grilled peppers and onions
• 1 cup salsa

Snack

• 8 ounces. low-fat yogurt
• Banana

Day Two – Tuesday

Breakfast

• 1 whole grain bagel
• 8 ounces orange juice with calcium
• Mozzarella string cheese made with skim milk
• 1 tablespoon peanut butter

Lunch

• 3 cups  of celery with carrots, peppers and onions
• 3 ounces grilled lean chicken breast
• 2 tablespoons olive oil and balsamic vinegar
• 1 small box raisins
• Water

Dinner

• 2 cups whole wheat pasta
• 5 ounces. 92% lean ground sirloin added to sauce
• 1 cup pasta sauce
• 1 cup onions and peppers added to the sauce
• ½ cup fat free frozen yogurt
• 1 slice watermelon or 1 pear
• 1 cup milk

Snack

• Canned pears (1 cup), packed in extra light syrup

Day Three – Wednesday

Breakfast

• 2 packets of instant oatmeal
• 1 tablespoon ground flax seed
• 1 cup orange juice that’s calcium fortified

Lunch

• Grilled salmon salad (3 cups)
• 1 cup of mixed celery with carrots, peppers and onions
• 4 ounces grilled or canned salmon
• 2 tablespoons olive oil and/or lemon juice dressing
• 1 piece of fruit of your choice

Dinner

• 2 cups whole wheat pasta
• 5 ounces lean ground sirloin added to sauce (at least 85% lean)
• 1 cup pasta sauce, preferably fat free
• 1 cup onions and peppers added to the sauce
• ½ cup fat free yogurt
• 1 slice watermelon or 1 pear
• 1 cup milk

Day Four – Thursday

Breakfast

• 1 whole grain bagel
• 1 tablespoon low-fat cream cheese
• 1 cup skim milk
• Banana

Lunch

• 3 ounces grilled lean chicken breast
• 2 tablespoons low fat ranch dressing
• 1 small box of raisins or a piece of fruit
• 1 whole-grain roll with 1 teaspoon olive-oil-based margarine

Dinner

• 1 whole grain bun
• 4 ounces. turkey burger
• 1 slice low-fat cheese
• mustard, ketchup, lettuce and tomato
• 1 handful of tortilla chips
• 1 cup low fat yogurt
• 1 cup skim milk

Snack

• 8 ounces yogurt
• Banana

Day Five – Friday

Breakfast

• 2 packets instant oatmeal
• 1 tablespoon ground flax seed
• 1 cup calcium fortified orange juice

Lunch

• 2 slices 100% whole-wheat bread
• 4 ounces deli-sliced turkey
• Lettuce, tomato and onion for sandwich
• 2 tablespoons light mayonnaise or salad dressing
• Orange

Snack 1

• 8 ounces yogurt with fruit and a small handful of granola
• 2 scoops of protein powder

Dinner

• 2 cups stir-fry vegetables
• 2 cups brown rice
• 5 ounces chicken or pork (lean)
• 1 cup canned pineapple
• 1 cup skim milk

Snack 2

• 3 ounces pretzels
• 1 box of raisins

Day Six – Saturday

Breakfast

• 1 cup whole grain cereal
• 1 cup 1% milk
• Orange

Lunch

• 2 slices 100% whole-wheat bread with 4 ounces lean turkey lunch meat
• Lettuce, tomato, onion for sandwich
• 2 tablespoon. light mayo or salad dressing
• ½ canned fruit in extra light syrup
• 1 small handful baked tortilla chips

Snack 1

• ½ cup trail mix

Dinner

• 2 cups cooked whole-wheat pasta
• 5 ounces. cooked turkey without the skin
• 2 cups fresh veggies
• 2 tablespoon. fat free Italian dressing
• 1 cup low-fat yogurt with 1 cup strawberries added
• 1 cup milk, skim or 1%

Snack 2

• 4 ounces pretzels
• 1 ½ cups grape juice

Day Seven – Sunday

Breakfast

• ½ cup Egg Beaters
• 1 tablespoon margarine
• 2 slices 100% whole-grain bread
• 1 cup skim milk
• Banana

Lunch

• 1 cup broth-based soup
• 2 slices 100% whole-wheat bread
• 4 ounces. lean turkey, ham or chicken with lettuce, tomato, onion for sandwich
• 2 tablespoon. light mayonnaise
• 1 orange
• 1 cup milk, skim or 1%
• 3 ounces whole grain pretzels

Snack 1

• Light smoothie
• Banana

Dinner

• 3 ounces lean ground turkey
• 1 cup red beans
• 1 cup peppers and onions
• 1 small piece of cornbread

Snack 2

• Grape (handful)

THE BASEBALL PLAYER DIET 101: EATING LIKE A PROFESSIONAL MLB ATHLETE

A serious baseball player needs a diet and a lifestyle that are suited to their needs, just like any other committed athlete. If you aren’t going to compete at your best, there is no point, and that takes good health and physical fitness. Baseball demands a lot of physical skills, including strength, speed, agility, timing, hand-eye coordination, and more.

Athletes must eat and train in accordance with their sport for all the reasons listed above and more. Where then can we discover trustworthy sources of knowledge on this topic? The obvious response is that we should search for diet programs that have received the support of the best MLB players. Fortunately, these diets are generally accessible.

How Important Is Nutrition In Baseball

Although it might seem like a challenging question, there is solid research on the topic. Let’s look at our first study as an example. Nutritionists examined a baseball team and discovered that bad diet could be connected to subpar performance and a subpar attitude.

The researchers of this study found that athletes with poor eating habits frequently had negative attitudes, engaged in physical altercations with other players, and underperformed on the field.

According to additional research, inadequate education is partially to blame. This second study, which looked at baseball players in the NCAA, indicated that. An “intervention in sports nutrition education” was given to each player. This is simply a fancy way of expressing that they once showed up and gave some baseball players advice on healthy eating. Following that, they monitored the participants and made sure the sound advise was followed.

In this instance, they discovered that athletes who are knowledgeable about healthy eating will frequently pay attention. Additionally, they discovered that this higher level of schooling influenced better on-field performance.

Principles Of The Baseball Diet

A group of sports dieticians in Australia came up with this set of standards, and we think it is a good one.

Hydration

First and foremost, the paper emphasizes the value of staying hydrated frequently. We genuinely believe that this is a no-brainer. In all honesty, you shouldn’t need to be reminded how important proper hydration is for those who are active. But if you truly want evidence for that obvious reality, we could suggest this study.

We can see that a number of elite athletes took part in this survey, which aimed to gauge how athletes felt about hydration. Because the majority of test subjects failed this test, perhaps this knowledge is not as widely held as we had believed. The best athletes performed far better on the hydration test, it should be mentioned.

Eating Before Competing

It’s a good idea, according to our Australian nutritionist pals, to eat a healthy lunch before participating. They advise consuming the meal three to four hours before the game. You will have enough time to digest the food this manner and won’t have cramping. It is advised that you select foods that are comparatively low in fat and fiber. Your pre-game meal should primarily consist of roughly 70% carbohydrates to 40% protein because fiber and fat are slightly more difficult to digest than carbohydrates and protein are. Baked beans, beef stir-fry, and eggs and toast are all excellent options for the supper before the game.

Solid food is more likely to be vomited during vigorous exercise, thus some people have tried a liquid pre-game meal. We can observe a few intriguing things when we examine the trial outcomes. First off, both the liquid and solid meals were equally beneficial (at least according to these researchers). Second, the pre-game meal improved strength and endurance, reduced mouth dryness, and decreased general tiredness.

Recovery Nutrition

Go Heavy

Your post-game nutrition is crucial for recuperation. Your body is currently repairing the minor harm it sustained, therefore you need to make sure that the process goes smoothly.

Protein should be present in reasonable amounts in recovery diet, and adding some sort of amino acid supplement isn’t a bad idea either. There are several different amino acid supplements available, including creatine and BCAA mixtures. The importance of amino acids in muscle healing cannot be understated. In fact, this study discovered that the body may directly use some amino acids as fuel when exercising.

You still want carbohydrates to make up the majority of your diet, though. Baseball is one of the only professional sports without a set time restriction, therefore games can be incredibly drawn out and exhausting. These games can last for a very long time, even though a player may spend some time sitting on the bench or standing on a base. In order to ensure that you have the energy to complete those games, you need front-load with a lot of carbohydrates.

You must restore the glycogen stores that you depleted during the game in terms of recovery. Simply explained, glycogen is a short-term energy source that often comes from dietary carbs. Unlike fat, which is a source of energy that is stored, glycogen created by carbohydrates can be used immediately. Because of this, eating a meal heavy in carbohydrates is a terrific way to refuel your body after a demanding and protracted game.

On The Carbs

You’ve probably noticed that this diet contains a lot of carbohydrates. There is only one more thing to say, and that is the significance of high-quality carbs. The reasons for this have already been discussed. Actually, those oily, deep-fried potato sticks you get at fast food joints contain carbs. They are not, however, superior carbs. Don’t make the error of assuming that any carb will do while consuming carbohydrates as your main source of energy.

Here is a list of 12 high-carb foods that are also very nutritious in general:

• Quinoa
• Oats
• Buckwheat
• Bananas
• Sweet potatoes
• Beets
• Oranges
• Blueberries
• Grapefruit
• Apples
• Kidney beans
• Chickpeas

The Baseball Player Diet:

The baseball diet has become popular online, and the following is a 7-day variation of it. We are unable to determine the the origin of this diet, although many people claim to have had success with it. However, it is based on strong concepts and is a great place to start. We advise you to alter this diet as necessary, but only if doing so makes sense.

Day 1:

Breakfast:

• 1 bagel (preferably whole-grain)
• 1 cup of orange juice
• 1 piece of mozzarella string cheese
• 1 tablespoon of peanut butter

Lunch:

One grilled chicken salad made with:

• 3 cups of mixed vegetables (peppers, carrots, celery, onions, etc.)
• 3 ounces of grilled chicken breast
• 2 tablespoons of olive oil mixed with balsamic vinegar
• 1 small box of raisins

Dinner:

• 2 cups of brown rice
• 5 ounces of skinless turkey
• 2 cups of various steamed/cooked vegetables
• 1 teaspoon of low-fat margarine
• 1 cup of low-fat frozen yogurt (Optional: add 1 cup of strawberries)
• 1 cup of skim milk (optional: almond milk)

Day 2:

Breakfast:

• 1 cup of cereal (whole grain)
• 1 cup skim milk (optional: almond milk)
• 1 banana

Lunch:

• 2 slices of bread (whole wheat)
• 4 ounces of lean turkey
• 3 ounces of pretzels (whole wheat preferred)
• 1 orange

Dinner:

• 5 ounces of lean beef or grilled chicken
• 2 whole-grain tortillas
• 2 cups of mixed peppers and onions
• 1 cup of salsa

Day 3:

Breakfast:

• 1 English muffin (whole grain)
• 1 tablespoon of peanut butter
• 1 cup of orange juice

Lunch:

• 3 cups of grilled salmon salad made with:
• 1 cup of celery, carrots, peppers, and onions
• 4 ounces of grilled or canned salmon
• 2 tablespoons of olive oil/lemon juice dressing
• 1 piece of fruit (your choice)

Dinner:

• 2 cups of whole wheat pasta
• Pasta sauce to consist of:
• 5 ounces of lean ground sirloin
• 1 cup of fat-free pasta sauce
• 1 cup onions and peppers
• Half a cup of fat-free frozen yogurt
• 1 slice of watermelon or a pear
• 1 cup of low-fat milk

Day 4:

Breakfast:

• 2 packets of instant oatmeal
• 1 tablespoon of ground flax seed
• 1 cup of orange juice

Lunch:

Turkey sandwich made with:

• 2 slices of bread (whole-wheat)
• 4 ounces of turkey
• Lettuce, tomato, onion
• 2 tablespoons of light mayo or salad dressing (optional)
• 1 orange

Dinner:

• 2 cups of stir-fried vegetables (your choice)
• 2 cups of brown rice
• 5 ounces of lean chicken or pork
• 1 cup of pineapple
• 1 cup of skim milk

Day 5:

Breakfast:

• 1 bagel (preferably whole grain)
• 1 tablespoon of low-fat cream cheese
• 1 cup of skim milk
• 1 banana

Lunch:

• 3 ounces of grilled chicken breast
• 2 tablespoons of low-fat ranch dressing
• 1 small box of raisins or any one piece of fruit
• 1 whole-grain dinner roll (olive oil for dipping optional)

Dinner:

• Turkey burger made with:
• 1 bun (whole-grain)
• 4 ounces of ground turkey
• 1 slice of low-fat cheese
• mustard, ketchup, lettuce, or tomato (optional)
• 1 serving of tortilla chips
• 1 cup of low-fat frozen yogurt
• 1 cup of skim milk

Day 6:

Breakfast:

• One egg
• 1 tablespoon of low-fat margarine
• 2 slices of bread (whole grain)
• 1 cup of skim milk
• 1 banana

Lunch:

• 1 cup of soup (meat-broth base preferred)
• Turkey, ham, or chicken sandwich made with:
• 2 slices of bread (whole wheat)
• 4 ounces of lean turkey, ham or chicken
• lettuce, tomato, onion (optional)
• 2 tablespoons of light mayo (optional)
• 1 orange
• 1 cup of 1% milk
• 3 ounces of pretzels (whole grain preferred)

Dinner:

Turkey Chili made with:

• 3 ounces of lean ground turkey
• 1 cup of red beans
• 1 cup of mixed peppers and onions
• 1 piece of cornbread

Day 7:

Breakfast:

• 1 cup of cereal (whole grain)
• 1 cup of 1% milk
• 1 orange

Lunch:

• Turkey sandwich made with:
• 2 slices of bread (whole-wheat)
• 4 ounces of lean turkey
• Lettuce, tomato, onion (optional)
• 2 tablespoons of light mayo or salad dressing (optional)
• Half a can of canned fruit (your choice)
• 1 serving of baked tortilla chips

Dinner:

• 2 cups of cooked pasta (whole wheat, any kind)
• 5 ounces of cooked skinless turkey
• 2 cups of mixed fresh veggies (any kind)
• 2 tablespoons of fat-free Italian dressing
• 1 cup of low-fat frozen yogurt (1 cup of strawberries optional)
• 1 cup of 1% milk

Snacks:

Post-Workout snack:

• 8 ounces of low-fat yogurt
• 1 banana

Post-Workout snack #2:

• 1 protein bar (any kind)
• 1 cup of yogurt with fresh fruit

Post-Workout Snack #3:

• 8 ounces of yogurt with fruit
• a small handful of granola
• 2 scoops of protein powder (about 30 grams)

Other Acceptable Snacks:

• Raw vegetables of any kind (hummus for dipping optional)
• Canned pears
• Whole-grain pretzels
• Grapes
• Raisins
• Bananas
• Celery
• Peanut butter
• Fruit smoothies
• Trail mix