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How important is protein for baseball pitchers and players? This is very debated topic in baseball nutrition because the lack of consensus on how much protein should be consumed. It is very likely that baseball players ingest more protein than they require.
How much protein do baseball players need?
Protein consumption depends on several different factors. Here are some circumstances when baseball players would need high levels of protein: intense exercise, long training sessions and games, weightlifting or endurance training, and gender.
The typical male requires around 70 grams of protein a day, but baseball players require much more. According to research, elite athletes like baseball players should consume around 1.6 grams of protein per kilogram (2.2 pounds) of body weight per day.
An example of daily protein intake would be if a player weighed 70 kilograms or 154 pounds, he would need 112 grams of protein a day. Many baseball nutrition programs will argue that players should consume about one gram of protein for every pound of body weight.
Make sure that you are consuming protein at a responsible level because there are some dangers associated with excessive intake such as the possibility of heart disease, certain types of cancer, kidney stones, kidney disease, and even liver damage. Just be responsible and none of these issues will ever occur.
Protein rich foods for pitchers
A list of high protein rich foods and their nutritional content are below. All protein foods that are high in protein are listed with how much protein they contain.
Each of the subsequent foods are categorized from highest to lowest protein content per 100 grams. Smaller sized foods may require heavier consumption than a chicken breast to obtain the listed protein level. Many of the high protein foods are different types of meat, but many of the protein options may surprise you.
I have only listed the amount of protein in these foods per 100 grams. It's important to remember that many of these food choices are high in other nutritional ingredients such as carbohydrates, and omega-3 fats.
Meat: venison (30.21 grams), lobster (26.41 grams), tinned tuna fish (26.3 grams), tuna fish steak (25.6 grams), monkfish (24 grams), tilapia fish (24 grams), chicken breast (23.5 grams), orange roughy fish (22.64 grams), skinless turkey breast (22.3 grams), boneless salmon fish fillets (21.6 grams), sardines (21.5 grams), beef fillet steak (20.9 grams), lamb (19.9 grams), pork chops (19.3 grams), crab meat (18.1 grams), cod fish (17.9 grams), prawns (17.0 grams), haddock fish (16.4 grams), bacon (15.9 grams), anchovies (14.5 grams), pork sausages (13.9 grams), eggs (12.5 grams), tofu (12.1 grams), pepperoni pizza (11.4 grams),
Vegetables: soya bean (35.9 grams), baked beans (9.5 grams), peas (5.9 grams), broccoli (4.2 grams), asparagus (2.9 grams), avocado (1.9 grams), carrots (0.6 grams), hummus (7.4 grams)
Carbohydrates: pasta (12.5 grams), pepperoni pizza (11.4 grams), whole meal bread (11.0 grams), porridge oats (11.0 grams), potatoes (2.1 grams), couscous (15.1 grams)
Fruits: goji berries (12.3 grams), coconut (3.33 grams), bananas (1.2 grams), orange (1.1 grams)
Dairy: cottage cheese (12.2 grams), yogurt (4.5 grams), whole milk (3.3 grams)
Nuts and Seeds: crunchy peanut butter (24.9 grams), sunflower seeds (23.4 grams), almond nuts (21.1 grams)
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Whey protein for baseball
Whey protein is one of the most popular forms for gaining lean muscle mass. Many baseball players and athletes consume various types of whey proteins on a daily basis to promote muscle recovery, increase strength, and become greater athletes.
Whey protein is created as a by-product of cheese production. This type of protein also contains branched-chain amino acids (BCAAs), which are responsible for fueling muscles during training and stimulating protein synthesis. No other protein will offer a faster recovery time because of the high levels of BCAAs in whey.
Typically, whey protein should be consumed immediately or no more than a hour following strenuous activity such as weightlifting or practicing baseball. Only 20 to 30 grams of whey is needed to promote muscle recovery.
Casein protein for baseball
Casien protein has become equally as popular as whey as a baseball supplement. This protein supplies amino acids, carbohydrates, calcium, and phosphorus. Casein has been popularized because of its ability of increase muscle recovery and growth in high endurance athletes.
Typically, individuals consume casein protein within 30 minutes before falling asleep. It is an excellent protein for baseball players who are hard-gainers. It's difficult to put on muscle mass for people with this body type, and they require higher levels of calories and protein to see increased muscle density.
Drinking casein immediately before sleeping prevents the body from going into a catabolic state. Casein digests in the body at a much slower rate than whey and that's why it's usually recommended to be supplemented before sleeping.
The best method for using both whey and casein is to use them together. A 20 gram combination of whey and casein can be consumed one hour before and immediately following exercise for effective protein balance. Combine protein powders and high protein foods to see the best results.
There is no doubt that baseball players need protein in order to stay healthy, and be able to perform at a high level on the baseball field. Baseball nutrition should be taken very seriously, and developing a good protein consumption plan is the first step.
Keep working hard. No off days. No excuses.
Learn about my workout programs for pitchers
To get to the next level, preparation is everything. Big league pitchers spend far more time preparing to pitch than actually pitching.
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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