A sports nutritionist walks through an MLB player's complete game day, from egg-and-sausage breakfast through post-game recovery shake. The athlete eats five times before game time and loads heavily on carbs because playing five games a week demands constant energy replenishment to maintain power and body weight.
This is everything my MLB player eats on his game day. Starting for breakfast, we have an egg and sausage breakfast sandwich with a cup of fruit and a cup of overnight oats. You'll notice throughout this entire day that I have him follow the Performance Plate method. This is where we have a big amount of carbs, a good amount of protein, a good amount of healthy fat, and at least one fruit or one veggie involved in every single meal. For lunch, we've got chicken tenderloins, 2 cups of roasted Yukon potatoes, a cup of rice— so a lot of carbs— half a cup of veggies, and 1 cup of fruit. Post-BP practice, we've got 3-ounce carne asada skirt steak, 1 tortilla, 1 cup of rice, a lot carbs here again to fuel for his game. And then 1 hour before the game, we'll have him snack on a cup of melon just to get some extra carbohydrates in him. And then during the game, he's going to follow our in-game protocol where he's consuming the right amount of electrolytes, fluids, and carbohydrates for his game. Post-game, we're having him have a recovery shake. And then dinner, he's going to do cod, chicken, orzo, mashed potatoes, green beans, and fruit. This is a lot of food, but it's because he's playing about 5 games a week, so therefore we gotta eat a lot of food in order to not lose weight and to keep that power and energy high.
