Optimal Pre and Post Workout Nutrition for Baseball Players


A common misconception in nutrition for athletes or general population is that it is better to workout on an empty stomach because "it burns more fat." This is actually far from the truth, and there is very little evidence to support it! This is a common misconception because you are simply eating less calories than you would compared to eating before your workout.

Eating around your workout, meaning before and after, is actually the optimal way to getting the most gains from your lift, especially for athletes. You will have less energy to use if you workout on an empty stomach, meaning you will deplete your glycogen stores faster. This will result in a lift that could have been much more beneficial if you had something to eat beforehand.

Now let's talk about what you should be eating before and after your workout. Athletes, and especially baseball players because they tend to lean a little higher on the end of body fat %, should eat a starchy carb and something high in protein before, and after their workout to replenish those depleted glycogen stores.

A quick and easy way to get this done efficiently is by eating the almighty potato, and a protein shake. A medium-size, 5.3-ounce potato with the skin has 110 calories, 3 grams of protein, zero fat, and more potassium than a banana. Plus, with 26 grams of carbohydrates, potatoes provide fuel for your brain and a key source of energy for your workout, before and after!

-Sam Orem, Genesis Nutrition Coach and Personal Trainer