Hungry On The Bench? Never Again!



There’s nothing worse than playing a sport, and your stomach is turning over because you’re hungry. Especially with baseball and softball players – sometimes you just don’t have time between a double header to get in your food, or you’re simply a person that needs food frequently.

In today’s quick post, I’ll outline some foods and strategies to keep you fueled for success.

1. Tinker around during practice and training sessions.

An easy and practical way to figure out the appropriate foods for your digestive system is   using practice time to try out different snacks and meals. This way, when a game comes around, you know that the particular food you had won’t impact your performance negatively.

2. Pack accordingly.

I don’t expect you to have a bowl of rice and beef on the bench. An athlete would want something they can throw in their game bag, as well as access it and eat it quickly. Use common sense when applying peri-workout nutrition – you need something convenient, and probably smaller in size. Don’t forget about price, too.

3. Application.

Okay, so you’ve played around a bit during practice and training to find foods that work for you.

Here are my go to’s for in game eating:

  • Having enough water

I know, super boring answer. But, according to Caselli & Brummer, (2004) dehydration of up to “1 or 2 percent of body weight compromises physiologic function and negatively effects performance”. Do you want to take that risk? Have two water bottles with you at practice and games.

  • Nuts – Any kind! I don’t think you need too many, though!

A lot of guys will eat seeds, and that’s fine, I just found that nuts gave me more energy and gave me more satiety. Not only can you have these on the bench, but you can stache them in your back pocket like seeds.

  • Certain fruits – I liked banana’s, and dried fruits in small amounts (apricots, raisins etc).
  • Protein shakes – you can have these pre-made, and are conveinent.
  • Certain bars – Be careful with sugar content on these, though. I didn’t normally have a ton of granola bars, I looked for healthier protein ones. At the same time, a lot of protein bars can end up having a ton of sugar, making them almost like chocolate bars.
  • Vegetables – while not calorically significant, athletes can use these healthy options to make them feel “fuller”. If you want more energy, try celery and peanut  butter.
  • Beef jerky – I didn’t have beef jerky often, but usually buying a package of these are a way to get quality protein in.


I think if you’re managing your daily meals accordingly, you may not run into a problem where you are hungry during games. I just thought that this post may benefit a few people who don’t eat a ton before, or in-between games. Would love to hear your thoughts!





Casselli, & Brummer, (2004). Recognizing And Preventing Dehydration In Athletes.



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