50 Baseball Snacks: Ideas for Before, During, and After a Game
It is important for baseball players to be equipped with a variety of snack ideas that can provide them with energy on the field. Here are 50 baseball snacks that athletes can enjoy before, during, and after a game to support their sports nutrition needs.
Baseball Snacks: Ideas for Before the Game
When determining the best snack to eat before a baseball game, it is important to consider the timing of the snack. When there are several hours prior to the start of the game, a larger snack or “mini-meal” can be eaten.
Pre-game “mini-meal” snacks should be high in carbohydrates, contain a moderate amount of protein, and be low in saturated fat.
Healthy snack ideas for athletes to enjoy several hours before the start of the baseball game include:
- Fruit smoothie
- Protein overnight oats
- Greek yogurt parfait with mixed berries and granola
- Bagel with nut butter and sliced banana
- Instant oatmeal with raisins and walnuts
- Kodiak Cakes® toaster waffles with hard-boiled eggs
- Breakfast bars and string cheese
- Peanut butter and jelly sandwich with orange wedges
- Turkey and cheese wrap with grapes
- Ham, sliced cheese, crackers, apple slices
Pre-Game Baseball Snack ideas: Less than 2 Hours Before the Game
When there is limited time prior to the start of the baseball game, athletes should focus on snacks that are high in carbohydrates. The carbohydrates will provide athletes with a quick source of energy as they head into the game.
High-carb pre-game snack ideas include:
- Applesauce squeeze pouch
- Banana
- Raisins
- Dried cranberries
- Dried tropical fruit: Mango, pineapple, papaya
- Apple slices
- Grapes
- Orange wedges
- Fresh sliced melon
- Fruit snacks
- Fruit leather
- Fig bars
- Bagel
- Low-fat granola bar
- Carbohydrate-based sports bar
- Breakfast bar
- Animal crackers
- Graham crackers
- Dry breakfast cereal
- Pretzels
- Pita chips
- Sports chews
- Sports gels
- Sports drink
Snacks to Limit Before a Baseball Game
Baseball players should limit snack foods that are high in protein, fat, or fiber too close to the start of the game. Snacks high in protein, fat, and/or fiber eaten too close to activity may result in an upset stomach during the competition (1).
This includes snack foods such as:
- Dessert type foods (ice cream, brownies, fudge)
- Fried or greasy foods (French fries, onion rings, chips)
- Heavy cream, cheese, or buttery sauces
- Beans and legumes
- High-fiber whole grains
- High fiber vegetables (cauliflower, broccoli, Brussels sprouts, cabbage)
Some athletes also feel better when they limit spicy foods or foods/drinks that contain lactose (milk, yogurt) close to the start of a game.
It is important for athletes to learn their individual tolerances and to determine what foods they feel most comfortable consuming before activity.
Baseball Snack Ideas for the Dugout
During a baseball game, athletes should have snacks available in the dugout that can help them both rehydrate (fluid and electrolytes) and refuel (carbohydrates).
Similar high-carb snacks that are enjoyed before the game are good options for the dugout as well.
In addition, snacks that provide both carbohydrates and sodium, such as pretzels, can be a good choice between innings. The carbohydrates will help refill energy stores and the sodium will help replace sweat losses. Sodium also helps to stimulate thirst, thus encouraging the athlete to hydrate (2).
Note: If baseball players want to enjoy sunflower seeds in the dugout, they should make sure to consume snacks/drinks that help them to rehydrate and refuel along with the seeds.
Rehydrate During a Baseball Game
Baseball players can choose to rehydrate with water or a sports drink during the game. Drinking a sports drink can help baseball players with replacing the fluid and electrolyte losses from sweat. In addition, sports drinks that contain carbohydrates will help provide athletes with energy for the next inning.
If an athlete chooses to rehydrate with water, they should ensure they are replacing electrolytes and carbohydrates from other snack items.
Baseball Snacks: Ideas for After the Game
Following a baseball game, athletes should plan for snacks that can help them with meeting their recovery nutrition needs.
Recovery nutrition is particularly important when there is limited time between baseball games. For example, when the team has a double header or is competing in a tournament competition.
The three goals of recovery nutrition include:
- Rehydrate – Replace fluid and electrolytes lost in sweat
- Refill Energy Stores – Consume carbohydrates to replace energy stores used during activity
- Build and Repair – Consume protein to help build and repair lean muscle mass
Rehydrate After a Baseball Game
Quick and easy beverage ideas to add to the post-game snack include:
- Low-fat chocolate milk
- High-protein milk
- Tart cherry juice
- Post-workout smoothie
Why Drink Chocolate Milk After a Baseball Game?
Chocolate milk is frequently recommended as a recovery drink that athletes can enjoy following activity to help meet their nutrition needs.
Chocolate milk is 90% water, which can help athletes with rehydrating following activity. In addition, a 1-cup serving of chocolate milk provides ~8 grams of complete protein and ~26 grams of carbohydrates (3).
Thus, chocolate milk checks all three boxes when it comes to recovery nutrition. It can help baseball players with meeting their fluid, carbohydrate, and protein needs following a game.
Why Drink Tart Cherry Juice After a Baseball Game?
Tart cherry juice is another beverage commonly recommended for athletes to consume following exercise.
Tart cherry juice contains high levels of antioxidants and anti-inflammatory compounds. Thus, when consumed after exercise, tart cherry juice may help reduce inflammation and support muscle recovery from activity (4, 5).
Recovery Nutrition Snacks after a Baseball Game
When planning snacks for after a baseball game, athletes should pair carbohydrate-rich foods with foods that provide protein.
The high-carb snacks shared previously, can be combined with one of the protein-rich items below to create a great post-game snack for baseball players.
Snack Foods Containing Protein to Combine with High-Carb Foods
- Beef or turkey jerky
- Nut butter (single-serving packets can be thrown into a baseball bag)
- Mixed nuts
- Hard-boiled eggs
- String cheese, cheese stick
- Sliced cheese
- Deli meat: Turkey, ham, chicken, roast beef
- Tuna fish (individual tuna pouches are convenient)
- Hummus
- Greek yogurt
- Cottage cheese
- Protein bar
Baseball players following a plant-based diet can get additional ideas on protein-rich snack items from my blog: High-Protein Vegan Snacks for Athletes.
Baseball Snacks: Ideas for Before During and After a Game
You are now set with a variety of baseball snack ideas for before, during, and after a game. It is important for baseball players to plan their snacks in advance to ensure they have the right food and drinks available to keep them fueled through the final inning.
For additional nutrition recommendation for baseball players, check out my blog: 5 Baseball Nutrition Tips to Support Training and Competition.
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About the Author
Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. Learn more about the work Mandy does here.
