Supplements After Working Out

Due to the school year coming up, I, like many other kids, will be pressed for time with responsibilities with homework and other school related things. Although, I still would like to workout obviously to keep getting stronger for next year. If I workout after school in the weight room I wont be able to get home for at least maybe 1-2 hours after that due to how far I live from my school and when I can be picked up which means I wont be able to have a protein shake or anything until later. Will the workout be beneficial even if I dont have a shake or if i take it that much later?[size=18][/size]

The 1 hour rule for post workout nutrition has sort of been disputed recently.
That said, something simple like a peanut butter sandwich and chocolate milk will go along way.
Being able to pack a sandwich before or keep a chocolate milk in a cafeteria fridge should be easy enough to arrange.
Also, drink water before and throughout your workout.

Thank you very much!

This type of question goes to show how massive a grip the supplement industry has on our perceptions.

If you take a step back and think about it, it’s completely ludicrous. Were workouts useless before the advent of whey protein supplements?

I’m not being condescending, because I used to have the same types of questions, I’m just making a point! Companies are out to sell a product. They want you to believe that without buying their product, you will shrivel up or totally waste away. And guess what, they spend millions of dollars as an industry convincing us of these things through marketing!

Look, you need protein to grow (specifically leucine, which will be present in any animal i.e. complete protein source), and you need sufficient calories. If you eat 3-6 meals a day and have a solid chunk of protein (30 grams at least per meal) at each meal, you’re going to have circulating amino acids during and after your workout. There is no urgent dire need or some magical window, as recent research reviews have shown. It’s still not a bad idea to eat a solid meal including a complete protein source relatively soon after you workout, but if you eat a couple hours before a workout and a couple hours after, don’t worry that you are losing out on gains.

The biggest mistakes I see in my clients who are trying to gain strength and weight is insufficient caloric intake, generally as a result of lack of awareness (no tracking of calories or macros) and lack of compliance/consistency (no charting, daily weigh ins, forced accountability, etc.).

When you put everything together is when the “magic” happens. My most recent client had been through solid training programs in the past, but had never put it all together with the nutrition side of things. He was 14 and weighed 136lbs. 12 weeks later and he has gained 15lbs of solid weight (151lbs) and frustrated that he “only” put on 2lbs during his latest 3-week phase. Nothing we did was revolutionary, besides the fact that we put it all together, measured, evaluated, tweaked and stayed consistent. His velocity also jumped from 76-77 mph to 83.

The thing is, there is no “perfect” training program or nutrition program. Everything will be unique to the individual depending on their physiology, daily energy expenditure, anthropometry, etc. All we can do is track, measure and test. We can never know for sure that something is “optimal” or not (and who cares). All we can do is ensure that progress is constantly happening, which is a very different and very doable goal.

End rant.

1 Like

It was a well placed rant Lefty.
I have found many young guys just don’t “get it” when it comes to the amount of food they need to eat to grow. They eat until they are full…except they are used to eating 1600 calories a day. So, they think “packing it in” is 2200 calories.
The other thing is I have seen young guys resort to junk food if they start tracking calories. Don’t count soda calories (don’t drink soda is what I am saying). Anyone can amass a big calorie number by having a double cheese burger, large fries and a milkshake three times a day and eating a big bag of movie popcorn. Thats going to leave a lot to be desired. The first thing that goes when they want more calories are veggies…if they were eating them at all before.
One thing I have found helpful is making home made veggie juice. A couple of tomatoes, celery, carrots, peppers, kale and whatever else you like, a couple handfulls of berries. Tastes good and gets some nutrients into the diet. Most towns will have farmers markets where one can buy fresh veggies at a good price.
I have known many young players who look great, doing “bro” workouts, but don’t feel great and are always tired. Proper eating, sleeping and hydration are a part of serious training.

Ok kiddos … here’s the ups-n-downs, left and right of this entire subject…

Take it away lankylefty…
[size=24]The biggest mistakes I see in my clients who are trying to gain strength and weight is insufficient caloric intake, generally as a result of lack of awareness (no tracking of calories or macros) and lack of compliance/consistency (no charting, daily weigh ins, forced accountability, etc.). [/size]][img][/img

I have a lot to contribute to this subject. When I was in college, I threw 85 to to 86 MPH my freshmen year. I optimized my nutrition and raised my insulin sensitivity by how I timed my nutrition. 2 Years later I was throwing 95 MPH.

It dang sure wasn’t from carrot juice.

When you consume nutrients is way more valuable than what. The reason for this is because insulin sensitivity is highest immediately following exercise. You can shift your bodies catabolic state to an anabolic state by spiking your insulin levels with high glycemic carbohydrates and protein. Studies have shown, paring the two, creates the greatest insulin response.

This post workout 3:1 to 4:1 ratio of carbohydrates to protein is widely understand as the greatest supplementation ratio for elite athletes who want to maximize protein synthesis. If you wait a few hours after a workout, your muscles become insulin resistant. This is NOT good. Consume nutrients right after your workout, every time.

Yes supplement companies push you to have there supplements, because they work. If you do your research, you will see exactly why.

I wrote about whey protein here at my blog:

I also wrote about dextrose corn sugar as one of the best high glycemic carbohydrates after a workout.

Since speed of nutrients after a workout, is vital, then you need to take it serous. My advice to young ball players, have a shaker with dry whey protein and dextrose already in your bag ready to just add water. Use a sink if you have to. Get the nutrients into your bloodstream as fast as possible.

Best of luck to you,


From the U.S. National Institutes of Health… For those who fail to consume a balanced diet, the agency says that certain supplements "may have value.

The key to that entire sentence above is “balanced diet”.

Growing youngsters have the need for a balanced diet as a staple foundation for good health and an active life style. Supplements are not in that mix… they are… by their very definition… a “supplement”, and addition there to, to be added to a deficiency of one or more nutriments.

Nutrition is only one part of a training regiment that vary few, and far between, amateurs understand. The starting point is a complete and detailed physical examination that includes a ton of tests and consultations with registered dietitians and nutritional specialists, primary care physicians, skilled and board certified trainers, and so on. This process is lengthy, expensive and requires the utmost dedication by all involved - especially the athlete.

Self diagnosis, mixing and matching this-n-that is usually the course of action with nutrition and supplemental usage - more on the level of experimentation that an actual planning by professionals is more often than not by the amateur. The objective in all cases is not balanced health - no, but goal of some type specific. More running faster, throwing harder, bulk for bulk weight itself, and so on. Rarely are there periodic blood testing and other monitoring that goes hand and hand with any supplemental intake. Again, this kind of monitoring and observation is lengthy and expensive and starts at the beginng of a nutritional training table… not a work in process on the fly as time goes on.

Now, there are success stories out there by the millions of what works for this guy and that. That’s to be expected, along with … I’ve done my homework on this stuff. Well, I say to that- unless that individual is a board certified trainer, a registered dietitian AND a nutritional specialist in sport nutrition, in addition to a physician MD that deals with and specializes in athletic maintenance, then my best wishes mixing and matching cocktails, and the benefits that work now. The long term effects on the human body are a crap shoot - I’ve seen that first hand over the last eighteen years in this business.

My advice - stick to a balanced diet that provides nutrition, along with solid sleep management, physical conditioning tailored to your specific tolerance and endurance, gradually set goals for yourself, track and keep your discipline intact with respect to all the above, and accomplish all this in a reasonable and mature way. NO SHORT CUTS, NOT PILLS, NO POWDERS, NO QUICK MIX DRINKS. Know what your body does with what it has first, then your intake of natural foods with the carbs, proteins and healthy mixes that allow your body to actual naturally on and off the field.

What does nutrition involve when brining an athlete up to maximum performance levels?

  1. The base is usually at an “as is” state at the time of starting making a decision and a commitment in allocation of time, money, any health issues resolved, and health history.
  2. A timely goal itinerary is outlined, in general terms, waiting for an experience rate to settle in with respect to dedication, money resources, and other factors.
  3. Based on 1 & 2, a scheduled appointment(s) is made with a primary care physician (not a clinic) and a complete physical is taken to include – health history of athlete, athlete’s family health history as appropriate, blood sample and blood test, pulmonary and cardiovascular tests, complete optometry exam, urinary track exam and samples, gastrointestinal tract exam to include colon ostomy, dietary allergies exam, vaccination(s) update, and stress testing.
  4. Based on 1 & 2, the complete AFTER results of 3, will now dictate a revised itinerary for training. All physical and environmental impacts that the athlete will experience – per his revised itinerary, will now set the nutritional requirements to include food types, food type content quality, time of ingested food type nutrients, monitoring conflicting food mixes, rate of digestion benefits and time release benefits, and other directives.
  5. Meals are not set to the customary breakfast, lunch and supper. Rather the athlete will eater far more frequently, in small portions with a greater mix of dietary intake (food). Monitoring the rate of metabolism /benefit, is an ongoing process sensitive to the workloads and environmental influences on the athlete.
  6. Charting is extensively used to evaluate the benefits of training, as well as all cost/benefit relationships. Hand and hand with the sport specific charting are health issues , tolerance and stamina evaluations, sport specific demand addresses, and other disciplines.

A time span in weeks is usually set for goal comparisons based on observations from the appropriate coaching staff along with medical and other professionals. A detail compilation is made regularly to support any evaluation subjects that are redundant - plus or negative.

Dietary supplements are not in the mix here. An athlete must be evaluated on his body’s natural ability to sustain all the physical and mental stamina to take his place prominently on the field at any time. Dietary supplements only add to the work of evaluating performance – take away the supplement and that takes away a certain portion of performance and dependability.

Now these are my ways of doing things based on my career history – not anyone else’s. Why? Because when an individual is signed to a contract to play professional baseball, he is an investment in marketing the organization’s ability to make revenue. Performance at a level of expectation that warrants ticket sales, merchandising, sponsor revenue, and so forth depends on a quality product that is consistent.

One of the worse things that I remember seeing is a man starting to “crash” physically or mentally right before me – in increments. The cocktails of this-n-that are starting to wear off, the pills ran out two stops before, this health store has no brand that recognized, the diet suppliments didn’t settle well with the on-the-road chow, and so on.

Finally, I know in the context of reality, athletes take stuff. It’s just in the nature of the beast to want an edge, to maintain that level, whatever. I have no problem with that, none at all. I know the benefits of a balanced diets, customized to the individual and the many ethnic and personal persuasions in orbit. Supplements, or not, is a very personal decision, and I’ll just leave it at that.

Coach Baker,

Thanks for your comments. I appreciate your well thought out, systematic approach to nutrition.

Here is bad news, nobody is going to go through the recommendations you just laid out. Telling pitchers to go through a series of primary care test and consume a balanced diet, does not give them practical knowledge that will benefit them on the pitchers mound.

A young pitcher or pitching coach who comes here, needs practical information that brings immediate value. Specifically through knowledge. Am I wrong to think that? I say this in a loving graceful tone of voice.


Here is the good news, they don’t have to hire a nutritionist to learn facts about supplementation and the benefits.

Lets take Whey protein for example: “Whey contains an extremely high concentration of BCAAs (Branched Chain Amino Acids). Which are the building block of your muscle. Out of the 20 amino acids in the body, there is 9 essentials. Whey contains all 9 essential amino acids. Here they are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. The reason they are called “essential?” We have to get these amino acids from food. We cannot naturally produce these 9 amino acids. In other words, if you dont conusme Whey protein, you may miss out on some amino acids in your daily diet.”

If we are trying to win the battle of protein turnover
, we must have an appropriate amount of amino acids in the bloodstream. And we must time that protein to benefit the athlete.

Here is one example study of the effects timing has on protein dynamics.
It is a high level read, but in summary, they found that early supplementation after exercise has a much great effect on whole body protein homeostasis. They credit this to insulin activity after exercise.

I write about insulin a lot. Check it out here.

It is so important to take every aspect of your nutrition serious.

I hope this helps pitchers throw faster sooner.


I add hemp oil to my veggie juice to get amino acids…
what is your opinion of hemp seed oil?

In response to your hemp oil question… I see no amino acid benefit from consuming hempseed oil. You can consume omega-3 fatty acids from hemp oil.

But it dang sure is not a good source of aminos.

Another good source of omega 3s is Flaxseed oil. I just took some today. I wrote a post about this as well.
Its called “Fat girls need loving too” haha. Omega 3s are great for anyone, non athletes included.

But the easiest most readily available protein supplement is whey. This is hands down the best choice for baseball pitchers. I would go on amazon right now and order some.



I respect your posts, your website, marketing, desire to help, etc. However I do see things a little bit differently.

  1. The science

the science is iffy at best in terms of supporting this notion of nutrient timing. Much of this has been “debunked,” largely as the result of a recent research review by Alan Aragon, widely considered one of the top sports nutrition experts in the world, and Brad Schoenfeld, considered THE leading expert on muscle hypertrophy in the world.

Even the leading experts in the world won’t make blanket, absolute recommendations based on the available scientific literature.

“Distilling the data into firm, specific recommendations is difficult due to the inconsistency of findings and scarcity of systematic investigations seeking to optimize pre- and/or post-exercise protein dosage and timing. Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature.”

The presence of an anabolic window post exercise is very much put into question, so there’s that.

There are also so many problems with interpreting studies on whey protein that look at acute effects on protein synthesis, and then the assumption is that this will eventually lead to greater muscle hypertrophy and improvements in body composition, athletic performance, etc. This is the same problem I have with studies on BCAAs…I don’t know anyone who was eating a protein rich, balanced diet who noticed any benefit from taking them. Why? Because if there is an adequate amount of amino acids already circulating through the bloodstream from meals spread out through the day, adding 5 or 10 more grams isn’t going to help. But it’s very easy to use an acute, fasted study and say hey! Taking these stimulates protein synthesis in subjects who are FASTED (no crap, so would a chicken breast), and it stimulates protein synthesis faster than whey protein or more whole protein sources (no crap, it’s already broken down, it gets to the blood stream faster - but then the HUGE and incorrect assumption is this means more GAINZ in a chronic setting, which is an assumption you can’t make from acute data, and isn’t supported by the literature).

  1. Framing the debate

Look, whey protein is fine. It is a complete protein source. It’s convenient. But don’t put it on a pedestal and convince people it’s a magical supplement because it was part of your supplement regimen in college!

It’s PROTEIN. Protein is in real food. It does the same thing (somewhat of a simplification - but most complete protein sources i.e. meat have the right essential amino acid profiles - specifically leucine, to maximally stimulate protein synthesis from a moderate dosage i.e. 30grams).

I take whey protein for convenience when I can’t cook a meal or it’s the only thing available to me. But I’m also very aware that it is not fundamentally different from the protein in chicken, beef, milk, etc. I also used to “time” my post workout nutrition and didn’t make any progress until my caloric intake was taken care of. I abandoned this brutal and strict timing idea and continued making progress…

As long as you have enough complete protein in the diet, as long as you keep the individual in a caloric surplus, as long as you have enough essential fats to maintain hormonal status, and enough carbs to maintain energy levels, and a progressively challenging resistance training program that challenges all the major muscle groups in the body, YOU WILL GET STRONGER. Talking about this like it is the end all be all of performance is simply inaccurate.

Neither of us are well enough versed in the scientific literature to have a true debate on the matter (if you want a real debate take it up with Alan Aragon and Brad Schoenfeld).

However, I think I am qualified to comment on the subject from a more anecdotal perspective. I’ve played with dozens and dozens of players who throw or have thrown 95mph, a couple dozen of which have thrown into the upper 90s and 6 or 7 of which have been into the triple digits. I’ve built myself to a reasonably qualified professional level from nothing, thrown 102 from a crow hop, etc. I know what reasonably elite performance looks like and takes. I’ve seen every level of amateur baseball. I’ve seen dozens of D1 athletes take their whey protein muscle milk shakes after EVERY single lift, and few of them change their bodies from year to year.

Oversimplifying the matter to one of TIMING is misleading.

HERE is the single best youtube series I’ve ever seen on performance nutrition, from one of the top natural bodybuilding coaches in the country, Eric Helms (also a phD, I believe):

Again, he’s the authority, I’m not. But what he says is 100% in line with my real-world observations.

being in a calorie surplus with adequate protein, essential fat and carb intake is pretty much the most important thing. Whatever it takes to do that, will get results because the individual will have adequate nutrients available to support growth. I don’t care if you time your whey protein shakes if you take in a measly 2,700 calories a day and need 4,600 to grow during 35 hour college fall ball practice weeks. You won’t grow. Period.

  1. Coach Baker

Coach Baker, I can honestly say that I don’t see a scenario in which this “ideal” scenario would be applicable. There is not a single minor league athlete in the white sox system who would do it, and I would bet you 99% of major league players don’t go through that type of rigor. I also have my doubts that just acquiring more information would actually result in any improvements on the other end. Start with a balanced diet, monitor strength, weight and progress and adjust accordingly. Maybe it really is that simple. I don’t think we need to do urine tests to optimize performance. Maybe as part of a standard yearly physical to pick up diseases or any huge red flags.

Ignoring the fact that more frequent feedings does not speed up metabolism, improve body composition etc. to any greater extend than traditional meal frequency, it is not practical for high school, collegiate or professional athletes. You’d have more success convincing your players not to binge drink 2 nights per week.

The level of dedication you are suggesting is on par with professional bodybuilders. I know because I am the only minor league baseball player to my knowledge, and certainly within my organization that actually hired a personal nutrition consultant to help me track my macros and progress this offseason. My point being I have as much dedication when it comes to this nutrition component as anyone I have met, and the idea of getting a colonostomy or urinary track exam as part of a nutritional evaluation seems to be overkill.

  1. Apologies

Maybe I came across as offensive, aggressive, arrogant or something along those lines in this post. That was not my intent. My intent is to bring what I consider a little dose of reality to the discussion.

Nutrition has importance, but it is not the end all be all, or there would not be thousands of pro players throwing mid 90s on fast food diets and with soft bodies. Within the subject of nutrition, timing and frequency are perhaps the two LEAST important pieces.

Some supplements do have importance, but lets not overemphasize their importance (Even creatine, which has more supporting literature than ANY supplement, gives modest increases in exercise performance which give even more modest improvements in strength/body composition, if noticeable at all).

I get that we are all championing our own philosophies, products, experiences, etc. but this is just my take on the whole debate.

No hard feelings.

Watch those videos before chewing me out :shock: :shock:

The post that I made with respect to what is being termed as “ideal”, is not all that complex. Any professional that is about to sign any contract goes through a physical that, in one form or another, does the things that I mentioned. In fact, a common physical for playing college ball is very similar.

Blood tests, urinary track (urine tests), blood pressure, and so on are as common place as they are expected.

Periodic testing and monitoring is not unreasonable for an athlete but mandatory. Those testing and monitoring that I mentioned are really common place… and if anyone here has played college or pro ball, you’ve gone through those exams in one form or another. Also in that frame are health checkups and physicals, consultations with a primary care physician, and for the college and pro player alike, consultation with a dietitian is ommon place. For those that take exception to what I just mentioned, well, that’s your choice - not a smart one, but your choice.

Health history is another common part of an athlete’s physical - college or pro. In fact, with respect to the White sox - they’re not about to slap down thousands of dollars for someone that they have no health history on, period.

Dietary and nutritional conditioning requires a baseline to start with, and that’s given. Allergies, food tolerances and so forth is not a complex thing to monitor, as it is necessary. Weigh-ins, body-fat and muscle tone monitoring is so common in college and pro ball that this part of dietary and nutritional support, that I didn’t even expand on the subject beyond what was provided.

Meals for any serious athlete is one of the toughest things to understand. Varied and multiple dishes, eating multiple times a day in small portions instead of customary large sit-down meals three times a day is so common among athletes I’m really surprised that it’s even part of the reasoning here, especially from lankylefty. So, … Coach Baker, I can honestly say that I don’t see a scenario in which this “ideal” scenario would be applicable. This posting that I made is not ideal by any stretch of the imagination… it’s a composite of what every most athlete goes through anyway … I commented and calorized these topics in a different form. In fact, athlete or not, those exams and tests are part of a normal physical and checkup experienced by all of us.

With respect to the attention span of any athlete to follow or even think about the posting that I made as being over-the-top - well, the simplicity and facts of everyday health issues were itemized in that posting of mine but in a different way. But then, the real litmus test of any conditioning - dietary or not, is the dedication and perseverance of the athlete. But then, I’ve coached men where a pint of Gordon’s, a pocket of Slim Jims were the standard bearer for their place on earth.

[quote=“ZachCalhoon”]In response to your hemp oil question… I see no amino acid benefit from consuming hempseed oil. You can consume omega-3 fatty acids from hemp oil.

But it dang sure is not a good source of aminos.[/url]


I had some sort of brain fart or something…I meant fatty acids. I read an article saying it was one of the better sources of omega/fatty acids.

In my experience, the standard physicals are done to check for any diseases or major health issues. Not in conjunction with a dietician to try to optimize one’s diet. Sure, most of us get a basic physical once or twice a year, but I have never heard of someone being prescribed any sort of special dietary advice based on anything that might arise from the physical.

College athletes are lucky to have one nutritionist for an entire athletic department, and you can be sure you aren’t getting individualized attention or a custom program based upon your physical results.

At best, a team does regular weigh-ins, but even if you gain or lose a ton of weight there are never any recommendations or mandatory changes that are enforced for ones diet. For example, we do weigh ins once a month in the Sox system. I was 218 then 213 and now 210 this month as I have been intentionally dropping body fat in preparation for the off-season training plan I have lined up. Nobody has even noticed, cared and certainly not made recommendations based upon that.

My point being athletes are not held accountable or looked after at the collegiate or (minor league) professional level.

Guys are entirely on their own when it comes to nutrition. Most eat fast food for every meal of the day that is not provided for them at the field. Many binge drink at least once a week, some guys much more than that.

The notion that every college or pro athlete has this team of specialists that monitor all this information and come up with some ideal plan that an athlete would then perfectly follow to optimize his performance seems unrealistic, because that’s not how it works in reality or in my experience. I’m sure it’s a little different at the big league level, but I’m telling you after being on a team that had over 12 million dollars of signing bonuses on it this year, those guys didn’t get any special attention, they certainly weren’t on a nutritional plan, and they certainly didn’t take extra measures to “optimize” their nutrition. In fact, taking measures to eat “healthy” has somewhat of an alienating effect (or it did for me at times), because it deviates from the norm. Maybe this is not commonplace in other systems, but it is my understanding that it is.

My posting was NOT designed to be the center of gravity for dieting and nutrition all by itself - but rather a good plan for self management of good health, diet being in the mix.

I have found pitchers that I’ve coached in Independent ball maintenance themselves without organizational mandates - just like you described in the Affiliate business. To the extent that is deemed " all inclusive" with any content is of course up to the man who’s in the business as a professional.

If my posting with wording came across as a diet oriented “must do,” that was my mistake. “Must do’s” with respect to health, are the responsibility of each of us, professional ball or not. Take it one step further, getting ahead of the next guy in pro ball requires a self maintenance program that keeps the mind and body ready for that right opportunity, which again, is up to the individual who calls himself a professional.

Nice narration Lefty… very well stated…

In addition to what’s been posted, these articles may prove helpful to those that want to pursue the topic in greater detail.



Posted by Jack Moore under Baltimore Orioles, Play of the Week on Dec 24, 2013
Physicals with the Baltimore Orioles:
This is nothing new for the Orioles. As Dan Connolly wrote in the Baltimore Sun after the news broke:
“No question that the Orioles are particularly stringent about the medical results from their physicals, which have the reputation of being exceptionally thorough. (In one of the greatest lines ever shared with me, one former Orioles player, after signing a deal and going through an intense examination, told me he thought the club was going to ask him to go to Pimlico Race Course and run 6 furlongs.)”

SB Nation editorial
Reporter: By Chris Cotillo @ChrisCotillo on Feb 16 2014
Korean right-hander Suk-min Yoon has passed his physical with the Orioles, making the deal official, according to a source with knowledge of the situation. Because of Yoon’s prior health issues and the Orioles’ reputation for strict physical exams stemming from the team’s nixing of contracts with free agents Grant Balfour and Tyler Colvin this winter, the last step in the signing process was not a guarantee. Everything went well with the physical, and the deal will be announced within the next couple of days.

Seattle Mariners
By Greg Johns / | December 6, 2013
The deal is being reported at 10 years and $240 million- Robinson Cano, which would match the third-biggest contract ever for a Major Leaguer. The Mariners declined to confirm the deal, which is still pending a physical exam and finalization of the paperwork.

By Jerry Crasnick |
Tigers, Miguel Cabrera Reach Deal.
Multiple media outlets have reported that Cabrera needs to pass a physical exam before his new deal is complete.

Cardinals Refuse to Pay Prospect $3.1 million
By Jeff Passan September 24, 2009 3:30 AM Yahoo Sports
Wagner Mateo is a 16-year-old from Santo Domingo, the capital of the Dominican Republic. His mother cleans an office and his father works as a handyman. He was planning on pulling his family into wealth with his prodigious baseball talent, rewarded in July with a $3.1 million signing bonus from the St. Louis Cardinals. During the physical examination standard for a player signing such a huge contract, doctors informed the Cardinals of a possible issue with the vision in Mateo’s right eye. The team sent him to specialists, but definitive answers were elusive. With the 90-day window to void the contract approaching, the Cardinals acted swiftly Tuesday night. They swooped in and took money from a blind kid.

Custom Fitness Elite Athletes Flock to State-of-the-Art Arizona Facility Where Training Regimens are Tailor-Made for Them
By Shira Springer, Globe Staff | August 21, 2005
TEMPE, Ariz. – Curt Schilling wants to pitch two more seasons, then leave baseball at the top of his game. The 38-year-old Red Sox ace contemplates his retirement without any hesitation. No sense of regret. He feels lucky to even consider pitching until age 41. Without the help of Athletes’ Performance, Schilling believes he would not be pitching at all now.
When asked what brought him to the training facility on the campus of Arizona State University three years ago, Schilling said, ‘‘Age." He wanted career longevity comparable to that of Roger Clemens (age 43) and former teammate Randy Johnson (age 42), and figured a better offseason routine was necessary. The physical therapists and coaches at Athletes’ Performance exceeded his expectations, not only lengthening his career, but, after he underwent major ankle surgery, perhaps saving it.
After an exhaustive evaluation process, athletes follow workouts that include both traditional drills and more innovative exercises involving physioballs and Pilates-like stretches. The coach-to-athlete ratio (often 1-to-1) exceeds any that would be found in crowded NFL, MLB, NHL, or NBA weight rooms. If an athlete follows a training plan designed by AP with attention to form, core strength, and diet, Verstegen guarantees improved performances.
’'We want to make sure we go through all the different variables that affect an athlete’s performance," said Verstegen. ''That includes getting into their lifestyles, their recovery patterns, their nutritional patterns, the entire package."
AP strives for a cooperative relationship with all of its athletes and their teams, providing additional support, not alternatives, to team training programs. In that respect, the Red Sox serve as a model, with physical therapists, trainers, and strength and conditioning coaches regularly consulting. General manager Theo Epstein views what AP does for Schilling in rehabilitation, Varitek in maintenance, and Youkilis in development as extremely valuable. AP offers a blueprint for what the Red Sox would like to establish at their Fort Myers, Fla., training facility.


The following information was taken from an article written by the ACC (Atlantic Coast Conference) Sports Sciences division.
***Be sure to consult your doctor before beginning any diet.
The following article is for/about University or College aged players.
Baseball Nutrition
The nuts and bolts of eating for training, competition, and recovery.
Baseball Basics
What drives the ball and body around the field is energy. The physiological energy source for playing baseball is primarily anaerobic-which means carbohydrate energy is key for performance plus a daily dose of high quality protein for muscle power required for strength, endurance, and recovery.
Like baseball, eating well requires skill-coordination of meals and snacks and reaction time, dietary reaction time means eating three meals plus two snacks every few hours throughout the day, with the goal of meeting calorie needs and maintaining muscle mass. Without a steady dose of protein, roughly 25 grams of protein per meal, along with substantial calories from foods like grains, pasta, rice, potatoes, beans, peas, corn, bread, vegetables, fruits and low fat dairy, injury, stress, and illness become ones’ personal three strikes towards dietary disaster.
Play Ball
Eating and getting enough fluids before and after game time gives athletes the leading edge-a steal towards playing well. Getting a variety of foods throughout the day, foods like lean meats, chicken, fish, pork, eggs, and milk plus whole grains, colorful fruits and vegetables ensures that players will get enough vitamins and minerals-micronutrients that assist the body in using energy from carbohydrates, protein and fat.
Just like the glove helps to catch the ball, vitamins and minerals from fresh foods, grilled meats, deep green veggies, and fruits helps the body to use the energy from food easier. Sure, one can still eat fast foods, chips, soda and candy, but without enough vitamins and minerals and too much fat, salt, and additives that the fast foods offer will make it more difficult to feel energized, stay fit, and quickly recover from a day at the park. Ample fluids and sport drinks like Gatorade help and are critical for the final nutritional slide to home plate.
On the Road
The key to getting enough food on the road, regardless of travel or late games is to plan ahead. Take a stash of sport or breakfast bars, shakes, sport drinks, crackers, trail mix, healthy soups like vegetable, bean, noodle or minestrone, small cereal boxes, fresh fruit, and mini bagels to practice, on the bus or plane. When ordering out, have a sub with lean meat, all the vegetable fixings, and a dab of lite mayo or mustard, or try a grilled chicken salad or sandwich or grilled burger at the local fast food joint, and at a more formal restaurant go for the soup, salad, warm dinner rolls, grilled fish, seafood, poultry or game. If dessert is a tradition, try a sorbet or frozen yogurt cone. For snacks, go for some pretzels-large warm or out-of-the-bag, baked potato or tortilla chips with bean dip or salsa, or an apple, banana, pear, peach or bunch of grapes. And don’t forget the fluids-without fluids, your muscles will buckle, your mind will melt, and batter will be out!
A Day in the Life of the 3,000 Calorie Baseball Diet
The typical University baseball player needs roughly 3,000 calories, 50% of those calories from carbohydrates (375 grams), about half their body weight or 1 ½ times that amount in protein grams (weight = 200 pounds, about 100 to 150 grams) and no more than 70 grams of dietary fat from oil, nuts, butter or sauce. A recommended eating day for the 3000 calorie performance plan can be found in the sidebar.
• Scrambled egg whites with lite cheese, greens, tomato and mushrooms
• Whole wheat raisins bagel or wheat toast with jam and lite cream cheese
• 1 cup low-fat milk
• 1 cup orange juice
• 1 cup fresh fruit or banana

Mid Morning
• Sport shake or bar or small bag trail mix or yogurt smoothie
• 12" turkey sub with greens, tomato, pepper, onions and lite mayo on whole wheat
• Bag of baked chips
• Apple
• Gatorade or Water
Afternoon Training
• Gatorade or Water
Immediately after training (within 30 minutes)
• Smoothie, fruit bar, orange slices, banana
• Deep green salad with tomatoes, carrots, croutons, and lite dressing
• A few dinner rolls
• Grilled ½ chicken
• Peas and corn
• Baked potato with lite butter and chives
• 1 glass lowfat milk
Late Night
• Lite popcorn, fresh fruit, pretzels, baked chips, lite ice cream, yogurt or sorbet

NCAA Committee Approves Expanded Meal Allowances for Athletes

Last Updated - Apr 15, 2014 21:32 EDT
Division I student-athletes can receive unlimited meals and snacks in conjunction with their athletics participation, the Legislative Council decided Tuesday. The rule, which applies to walk-ons as well as scholarship student-athletes, is an effort to meet the nutritional needs of all student-athletes.
The provision of meals approved Tuesday is in addition to the meal plan provided as part of a full scholarship. Prior to this change, scholarship student-athletes received three meals a day or a food stipend.
Council chair Mary Mulvenna, associate commissioner of the America East Conference, said Tuesday’s decisions underscored the commitment to student-athletes.
“[Tuesday] we took action to provide meals to student-athletes incidental to participation,” Mulvenna said. “I think the end result is right where it needs to be.”
No action is considered final until the Division I Board of Directors meets April 24.
The adoption of the meals legislation finished a conversation that began in the Awards, Benefits, Expenses and Financial Aid Cabinet. Members have worked to find appropriate ways to ensure student-athletes get the nutrition they need without jeopardizing Pell Grants or other federal aid received by the neediest student-athletes. With their vote, members of the council said they believe that loosening NCAA rules on what and when food can be provided from athletics departments is the best way to address the issue.

thanks for those sources -

Certainly big league players have more money invested in them, and are subject to greater scrutiny before signing big time deals. Also some organizations appear to be more careful than others when it comes to certain things

Athletes Performance is a great example of the “ideal” I felt you were explaining. The catch is that it costs thousands of dollars a month to train there and is only accessible to big time major league athletes. It sounds good that the red sox are looking to take that kind of approach in their organization with more monitoring and structure. So far the two players I know who were previously in that organization are about the furthest thing from healthy eaters I can imagine, so one wonders if the advice that some teams do give their players is falling on deaf ears.

Which is to say, none of this matters if the organization or nutritionist or whatever can’t get the athlete to convert that advice into meaningful actions. The player has to somehow understand the significance, and care, which is much easier said than done, especially when guys feel that, short term, they might be able to get away with fast food and hard nights of drinking and not see any immediate adverse effects on their performance.

[color=blue]The player has to somehow understand the significance, and care, which is much easier said than done, especially when guys feel that, short term, they might be able to get away with fast food and hard nights of drinking and not see any immediate adverse effects on their performance.

Exactly! Very well said… very well said.

The talent that I’ve seen has failed, more times than not, because of this statement that you made. Very well said. I’ve had people who’s chance for breaking out of our level, actually screw themselves into the ground more often than not just because of their lack of attention to the simple stuff.

My philosophy is this:
-You want to be a professional, then act like it.
-You want to be noticed and make the bucks, then beat the guy out next to you with everything you got.
-There’s a reason why sirloin costs more than chuck - get it?

Someone pointed out to me a talk that Ryan made while with a group young pitchers attending a session with House, or something like that. He (Ryan) kept on emphasizing the same thing that you explained in your posting - maybe not word for word, but enough. It takes dedication, hard core dedication.

Great composition and “the way it is” for a lot of people, Lefty.