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This post will outline some examples of trans fats that shouldn't be included in a baseball nutrition plan. Some of these trans fats foods may surprise you, but many of them are quite obvious.
An important thing to remember about trans fats foods has to do with the guidelines imposed by the Food and Drug Administration.
The FDA required that food companies must list trans fats on their food's nutrition facts back label. This was a great effort, but unfortunately a loophole in the guidelines only requires these companies to list trans fats if the food contains 0.5 grams or more per serving.
In essence, any food that contains .49 trans fats in one serving, will be listed on the nutrition label as "Trans Fat: 0 grams". This is problematic because .49 grams of trans fats is still too much for any single serving.
According to the American Heart Association, they recommend that humans should consume a maximum of two grams of trans fats per day.
You may be consuming this much or more, and you may not even be aware of it! This is why I'm going to list some foods that are known for using trans fats in the ingredients.
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Examples of trans fats
- Spreads: stick margarine butter (2.8 grams of trans fat per tablespoon), shortening (4.2 grams of trans fats per tablespoon)
- Fast Food: fries (medium order of fries = 14.5 grams of trans fats), chicken, hamburgers. KFC, McDonalds, Burger King, Jack in the Box, etc.
- Frozen Foods: pot pies, pizzas, breaded fish sticks, and frozen pies
- Breakfast Cereal: Fruity Pebbles, Cocoa Pebbles, Froot Loops, Oreo O's, and many others
- Cake Mixes: Bisquick
- Soups: Ramen noodles
- Saltine Crackers
- Chips: potato chips (3.2 grams of trans fats)
- Kellog's Special K's including their Protein Snack Bars, Protein Meal Bars, Bliss Bars, Cereal Bars, and Snack Bites. Each of these are just composed of empty, useless calories
- Candy and Cookies: Chips Ahoy!
- Baked Foods: donuts, or pound cake
Every baseball player needs to avoid these foods if you are truly dedicated to maintaining good nutrition. If you're in high school or below, I understand how difficult it can be to avoid some of these tasty foods.
However, I also know the unparalleled benefits that are possible for young baseball players who avoid trans fats foods in their nutrition. Having a little self-discipline can lead to serious results both physically and mentally.
Keep working hard. No off days. No excuses.
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If you believe adding velocity could be critical to your success, check out my latest strength training, conditioning and throwing programs for baseball pitchers of all ages.
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