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carbs per pound (0.5 kilograms) of body weight each day. Protein intake should be about 0.8 grams (0.03 ounces) per pound, with fat at 0.5 grams (0.02 ounces) per pound each day. A good lunch would therefore include lean protein like fish or chicken breast, low-fat milk, cheese, or yogurt with some bread, fruit, and nuts. An example would be a turkey sandwich or burger with lettuce, tomato, and low-fat Swiss cheese on whole grain bread with plain Greek yogurt mixed with berries and a small salad. Around midafternoon, sports nutritionists like Kate Patton of the Cleveland Indians recommend a protein-packed snack like a yogurt smoothie. Typically this would be immediately prior to batting practice (BP) for the team. After BP and between one and two hours before the first pitch should come the final pregame meal. This last meal should provide more protein and some carbs, but avoid vegetables and fat. Chicken and rice with some fruit is an example of what Patton would recommend to players. A Major League Baseball (MLB) game lasts about three hours. High school and college games will typically be shorter, but even so, it will have been three to five hours since the pregame meal, which means after the game, it is time to eat again. Recovery assistance is a goal with this meal. Fish, rice, vegetables, and fruit are good options. To aid in recovery, a sixteen-ounce protein shake before going to sleep will help with muscle repair.

“With a man on first base, you’d preferably like to bunt the ball to first base. You want to set your bat angle early. If you’re left- handed, set it at the shortstop. If you’re right-handed, set it at the second baseman.”

– Juan Pierre, 2003 World Series champion

Lunch should be a player’s biggest meal on game days and should include protein and carbs.

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