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Fueling Future Phenoms: The Power of Nutrition in Youth Baseball

  • Writer: ATENAS
    ATENAS
  • Aug 2
  • 3 min read

At Phenoms Elite Baseball Club, our mission goes far beyond baseball. We’re not just building athletes we’re developing leaders, teammates, and high-performance individuals from the inside out. That journey starts with the fundamentals of training, mindset… and something many overlook: nutrition.


Why Nutrition is a Game-Changer

Baseball is a sport of precision, patience, and power. It requires sharp focus, explosive movements, and endurance for long practices and games. For our youth players, fueling properly is essential for:


  • Brain function and concentration

  • Strong muscle growth and joint health

  • Injury prevention and faster recovery

  • Higher energy and athletic stamina

🧪 A study by the Journal of the International Society of Sports Nutrition found that youth athletes with balanced diets had fewer injuries and better performance outcomes than those with poor eating habits.
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Baseball-Specific Nutrition: What’s Different?

Unlike constant-motion sports, baseball requires short bursts of explosive energy sprints, pitches, throws, and swings. Players must stay sharp for hours, sometimes in extreme heat, and recover quickly for the next practice or game.


At Phenoms, we know that proper nutrition helps:


  • Improve throwing mechanics and body control

  • Increase reaction time at the plate and on the bases

  • Build lean muscle and speed

  • Support faster recovery after practice and competition

  • Boost immune health and reduce sick days


Nutrition by Age Group

Every athlete grows at their own pace, but here’s a general guide based on USDA and youth sports nutrition standards. These targets help fuel proper development and training.

Age Group

Calories/Day

Protein

Carbs

Fats

8U

1,400–1,600

25–35g

130–200g

40–60g

10U

1,600–1,800

35–45g

150–225g

50–65g

12U

1,800–2,000

45–55g

175–250g

60–70g

13U–14U

2,200–2,600

55–70g

200–300g

70–80g

Remember: these are estimates. If your athlete is more active, taller, or leaner than average, they may need more fuel.


Sample Meal Plans for Each Age Group

Want to know what a day of smart fueling looks like? Here’s what our Phenoms could be eating to play and feel their best:


8U Sample Day


  • Breakfast: Scrambled eggs, whole wheat toast, banana, water

  • Snack: Yogurt and apple slices

  • Lunch: Turkey sandwich, carrot sticks, string cheese

  • Pre-practice snack: Half PB sandwich

  • Dinner: Baked chicken, brown rice, green beans

  • Evening snack: Mixed berries


10U Sample Day


  • Breakfast: Oatmeal with honey and blueberries, milk

  • Snack: Trail mix and orange slices

  • Lunch: Chicken wrap, cucumbers, whole grain chips

  • Pre-practice: Banana and pretzels

  • Dinner: Grilled salmon, quinoa, broccoli

  • Evening snack: Yogurt parfait


12U Sample Day


  • Breakfast: Greek yogurt, granola, boiled egg

  • Snack: Protein bar and water

  • Lunch: Chicken pasta, mixed veggies

  • Pre-practice: Smoothie with fruit and protein

  • Dinner: Turkey tacos with salad and avocado

  • Evening snack: Cottage cheese or fruit


13U–14U Sample Day


  • Breakfast: Eggs (3), oatmeal, apple slices

  • Snack: Protein smoothie (banana, PB, milk)

  • Lunch: Grilled chicken bowl (rice, beans, veggies)

  • Pre-practice: Clif bar and fruit

  • Dinner: Beef stir fry with brown rice and greens

  • Evening snack: Milk or light protein shake


Don’t Forget Hydration!


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Did you know that just 2% dehydration can hurt performance, reaction time, and focus?

At Phenoms, we emphasize:


  • 16–24 oz of water 1–2 hours before practice

  • Water every 15–20 minutes during activity

  • Rehydrating with water or electrolytes after games


Avoid sodas, sugary juices, and energy drinks.


Healthy Habits = Stronger Athletes

When your player eats well, they play well. But more importantly, they’re building lifelong habits of self-care, discipline, and high performance.


We train champions and that starts with how they fuel every day. Baseball is more than a game it’s a lifestyle. And that lifestyle is built on commitment, growth, and nutrition.


Need Help?


Have questions or need help building your athlete's nutrition plan? Reach out to Coach Ralph or talk to us at your next practice. We're here to support our Phenoms every step of the way on and off the field.


📣 Let’s keep developing strong, smart, and healthy players together. #FuelLikeAPhenom

 
 
 

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