Baseball: Grand Slam Nutrition
By MARJORIE HAGERMAN, M.S., R.D., L.D.
Visiting professor at the College of Medicine, Ohio University (Athens, OH) and nutrition consultant to the men’s U.S. National Rowing Team

Players at all levels of baseball need to excel at throwing, hitting, running and catching. That calls for a sound training program. Today, baseball coaches and athletic trainers are facing an unfamiliar training concern - players who report overweight. Lugging around excess fat baggage can reduce a player’s speed and agility, diminish endurance and make hot weather more uncomfortable. Where should overweight players start?

Reaching Appropriate Playing Weight
Base weight-loss goals on the percent of body fat, measured by an experienced professional. Weight-for-height charts and body mass index tables, suggested for the general population, are not appropriate for athletes who routinely carry heavier weights because of greater muscle mass. Either desirable or goal fat percentages for professional baseball players are: Position Recommended Percent Body Fat
Pitchers and Catchers approximately 12%
Infielders/Outfielders approximately 10%

If body fat percentage is high, it can be reduced. The athlete needs to consume less energy (calories) from food and expend more energy through additional activity.

To consume fewer calories, reduce foods that are high in sugar and/or fat. Some fat is necessary to provide a feeling of satiety or fullness, which prevents hunger from returning too soon. However, over indulging in sweets and high-fat snack foods (cheese, ice cream, chips, pizza) can send total calories soaring.
Balance eating throughout the day and avoid oversized portions of any food. Include breakfast and lunch to avoid becoming ravenous at dinner. Follow the Food Guide Pyramid and eat at least the minimum number of servings from each of the five food groups.
To increase calorie expenditure, do additional walking, running, stair climbing or cycling. Endurance activities will use some of the calories ingested, rather than storing calories as added fat. Resistance training is also important to maintain lean muscle tissue.
All effective changes take time. Start early in the off-season and expect weight loss to be about 1/2 to 1 pound per week. That rate is safe and can usually be maintained until the desired weight and percent body fat are reached.
Caution! Players should never dehydrate to lose weight. An athlete who loses just 2 percent of body weight through dehydration (3 pounds for a 150 pound player), can drop 8 to 10 percent in performance. All players, including those trying to lose weight, should drink often and on a schedule, to replace sweat losses.
According to the National Athletic Trainers’ Association, athletes should:

Drink before a practice or game – 17 to 20 oz fluid 2 to 3 hours before and another 7 to 10 oz fluid 10 to 20 minutes before playing
Drink during your workout or competition – at least 7 to 10 oz fluid every 10 to 15 minutes
Drink after you’ve finished exercise – at least 20 oz fluid for every pound of lost weight
Choose a sports drink containing carbohydrate and adequate electrolytes (check labels for those providing about 14 grams of carbohydrate in 8 oz of fluid) to provide muscles with energy as well as fluid. The carbohydrate and electrolytes in sports drinks, (which are not present in water) provide athletes in stop-and-go sports, like baseball, greater endurance and power over the whole game. Sports drinks also taste good, so players tend to drink more and hydrate better.