5 Best Secrets to Gaining Weight for Baseball Players

gaining weight for baseball players

Are you a baseball player looking to add some mass? If so you’ve come to the right place. In this blog post, we’re going to uncover the best-kept secrets to gaining weight for baseball players. These strategies have served as vital components in my journey as a professional baseball player.

It’s not uncommon for athletes to encounter a stage in their career where they find themselves physically smaller compared to their teammates and competitors. This can be an incredibly frustrating moment, which may lead to a decline in confidence and overall performance on the field.

However, my ultimate objective is to assist baseball players in conquering this adversity and transforming it into a pivotal moment in their careers. Whether you’re a pitcher seeking to build muscle or a position player aiming to increase strength, these five exclusive tips will guide you toward accomplishing your weight gain objectives and dominating the game.

Do not think you can follow one of these tips and expect your weight to magically climb. I recommend following every tip to the best of your ability to see the most success.

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Why Should Baseball Players Gain Weight?

This question is frequently asked by athletes who are unsure how more mass can positively impact their baseball career. While it’s true that not every baseball player needs to focus on weight gain, the vast majority should. Throughout my entire professional career, most of my teammates have been given a goal to increase body weight. Here is why gaining weight is important for baseball players:

  1. Enhance overall strength and power (Throw and hit harder)
  2. Improve endurance (Maintain performance levels over a long season)
  3. Protect against injuries (Enhance durability on the field)
  4. Boost confidence (Look good, feel good, play good)

If you want to play baseball at a high level one day, you need to do your best to maximize your body’s potential. Sure, there are baseball players who weigh 175 and can hit the ball 400+ feet or throw a baseball 95+. Those are athletes who have been blessed with talent and ridiculous movement patterns. Then you will have the rest of the baseball population who need to work twice as hard to see those production levels.

Gaining Weight > Fixing Mechanics

Most baseball players will get so caught up in the biomechanical side of baseball that they do more harm than good. Focus less on the “proper pitching mechanics” and the “perfect swing.” Instead, if you spend that same time and energy on building a strong foundation, a lot of your baseball problems will fix themselves.

No, I am not saying technique is unimportant and mass is the answer to your baseball worries. There is a time and place for both. For younger athletes especially, I believe that once baseball players reach the high school level, the main goals should be to get stronger and get bigger.

There is no need to complicate the game of baseball and make the sport harder than it is. Younger baseball players have a harder time “correcting” these mechanical flaws because they do not have the motor skills to do so. Improving specific mechanics will be much easier once they have the strength and size to move efficiently.

5 Best Secrets to Gaining Weight for Baseball Players:

#1 Eat Your Face Off!

Baseball players can not expect to make any progress toward healthy weight gain if they are not taking their nutrition seriously.
Proper nutrition is crucial for baseball players looking to gain weight. A balanced diet with nutrient-rich foods fuels muscle growth and recovery. Sufficient protein supports muscle repair, while carbohydrates and healthy fats provide energy for workouts. A well-designed nutrition plan meets calorie and nutrient requirements, promoting healthy weight gain and optimizing performance on the field.

I have had many conversations with teammates asking me, “How do I gain weight?” My first question is, “What do you eat daily?”

The answers they provide normally indicate that they are not eating consistent meals, are too lazy to make their food, or are following poor eating habits. The correct answer is not rocket science, eat often and put good food in your body.

Here are some of my best nutritional tips:

  • Make your eating habits a routine: Aim for at least 3 consistent meals every day to promote an anabolic state.
  • Eat your breakfast: A big lunch does not make up for missing breakfast. Get up and eat.
  • Eat often: Have a lot of games during the day? Pack meals and snacks ahead of time.
  • Shakes before bed: A real secret used by many athletes to help put on weight.
  • Craving some chips or a sweet? How about a PB&J or fruit instead?
  • Suck at cooking? Invest in a crockpot. Easy 5-6 meals without much work.

I wholeheartedly believe that if you keep a consistent routine with your meals, you will gain weight. It is not that hard, just do not be lazy. If you would like more nutritional information for baseball players, check out my FREE Baseball Nutrition Guide.

#2 Do Not be Scared of the Weight Room

The next most important step in gaining weight for baseball players is to establish a proper strength and conditioning routine. I know the weight room can be an intimidating place, trust me. Seeing other athletes moving a lot of weight along with knowing how to do everything correctly can make you feel out of place.

My biggest piece of advice for overcoming this sense of fear is to become comfortable in uncomfortable situations. Accept the fact that this process might be scary at times, but you are willing to learn and adapt because you know it will pay off.

A consistent lifting plan is just as important for baseball players as eating properly. While proper nutrition provides the necessary fuel for muscle growth, a well-structured lifting program stimulates muscle development and strength. Regular strength training sessions create progressive overload, prompting muscles to adapt and grow. This, in combination with a surplus of calories from the consistent eating plan, helps in gaining lean muscle mass.

Throughout my professional baseball career, I have seen many teammates who never seem to have any success in their weight progression. Then I think about how many times I see them in the weight room and what lifts they are doing… now I understand why.

Here are some of my best lifting tips:

  • Stay within yourself: Do not lift a weight you can not handle because someone else is lifting it.
  • Be consistent: Do not lift once a week and expect results. Aim for at least 3 lifts a week.
  • Be coachable: Listen to others and be willing to take advice on how you can improve your lifts.
  • Embrace the grind: This is your time to sculpt the player you want to be. Take pride in your journey.
  • Work hard: Nobody likes an athlete who just goes through the motions. Change your mindset once you step foot in the weight room.

There is no shortcut to gaining weight, but I can promise if you are a baseball player who wants to see results fast, get in the weight room. The weight room has been an absolute game-changer in my baseball career. I would not be the player I am today without the early workout grinds and gut-checking lifts.

Professional Lifting Program

If you would like help with your workout routine, check out my 8-Week Professional Lifting Program.

#3 Take Advantage of Supplements

Supplements have played a vital role in helping me gain and maintain weight throughout my baseball career. I believe that as an athlete, you should be willing to invest in products that have a positive impact on your body.

Supplements are vital for baseball players seeking weight gain as they offer extra nutrients that may be challenging to get solely from food. Whey protein supplements assist in meeting increased protein needs for muscle repair and growth. Creatine supplements enhance strength and power during workouts, supporting muscle development. Weight gainers can help those struggling to consume enough calories through regular meals.

I have had countless conversations with teammates asking me, “Are you all natural?” or, “You have to be taking something illegal, right?” My answer is always the same. No dude I have been taking creatine since high school.

The most simple baseball hack for gaining weight for baseball players is taking creatine and protein. I can not stress these two supplements enough. By taking them consistently throughout my baseball career, I have been able to accurately control my weight however I want.

If you want to learn more about supplements that are great for baseball players, check out my blog, “Professional Approved: 13 Best Supplements for Baseball Players.”

Klean Creatine – The Best Supplement for Baseball Players

Klean ATHLETE Klean Creatine - Supports Muscle Strength, Performance &

Klean Creatine is the magic sauce for baseball players who want to gain weight. This is the exact brand I have been taking since high school and will continue to take for the rest of my life. Please make sure that you are drinking an adequate amount of water while taking creatine. I recommend at least 1 gallon of water a day.

Muscle Milk Protein Powder – Essential Supplement for Baseball Players

Muscle Milk Genuine Protein Powder, Chocolate, 4.94 Pound, 32 Servings,

Muscle Milk Protein Powder is a must-have supplement for baseball players. There is nothing fancy about this specific brand, but they are NSF certified which means you will NOT fail a drug test. During times when I am trying to gain weight, I will use shakes after lifts, snack replacement, or even before bed. Drink them often and watch your weight improve!

#4 Hydrate Hydrate Hydrate

This might be a no-brainer to most athletes, but hydration plays a key role in helping them gain weight. When attempting to gain weight, maintaining adequate hydration levels ensures the body efficiently processes and utilizes nutrients, including those from food and supplements. Staying well-hydrated can also improve your workout performance and recovery, which will give you a more effective strength training session. This is essential for gaining mass because if you are not getting the most out of your lifts, you are wasting your time.

Hydration is no joke in professional baseball. Your body performs much better when you are hydrated (surprising right?) and is less susceptible to injury. In professional baseball, your hydration levels are constantly tested throughout the week to ensure you are staying on top of your water intake.

If you are an athlete who is taking creatine, you need to be taking your hydration even more seriously. Creatine can draw water into muscle cells, aiding in muscle hydration and promoting cell volumization, contributing to strength and performance gains.

When taking creatine, I aim to drink AT LEAST one gallon of water daily. This can be challenging at first to get used to, but I promise this will be the best habit you can form. Pick up a gallon jug and carry that thing with you wherever you go. You will be surprised how fast your weight will change once you improve your daily hydration.

Once I began drinking over a gallon daily, my weight constantly climbed. I also recommend that baseball players take creatine because they must monitor their hydration levels more than before. This is a win-win in my eyes.

#5 Take Your Sleep Serious

Having a regular sleep schedule is crucial for baseball players aiming to gain weight, for several reasons. During sleep, the body undergoes essential repair and recovery processes, supporting muscle growth and development. Consistent sleep allows for optimal recovery.

Quality sleep also influences hunger hormones like leptin and ghrelin, regulating appetite and eating habits. Getting enough rest helps control appetite, making it easier to consume the necessary calories for weight gain. Prioritizing sleep is vital for successful weight gain as an athlete.

I know how hard it is to stay on top of your sleep at a younger age. The distractions of your cell phone and video games can keep you up later than you anticipate. I get it, but if you are serious about gaining weight as a baseball player, you will pay more attention to your nighttime routine.

Having a good sleep schedule will allow you to better prepare for your day. Instead of sleeping in and wasting the day away, you will be able to get up, eat a full breakfast, and put in some good work in the weight room. All of these little factors tie together to help you put on some solid mass. You can not just expect to follow one of these tips and see results. When executed together, you will notice how easy gaining weight can be.

I recommend having a device that can track your sleep to help you stay more on top of your goals. A great investment for baseball players is a WHOOP. The WHOOP is highly used by professional baseball players because of the valuable data provided. The WHOOP is a wearable fitness tracker that provides insights into an athlete’s sleep, recovery, and performance. Using the WHOOP can help pitchers track their sleep patterns and ensure they are getting the necessary rest to optimize their physical and mental recovery.

Whoop 4.0 – Top Gadget for Baseball Players

WHOOP 4.0 with 12 Month Subscription – Wearable Health, Fitness

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My goal is to help YOU! Let me know if there is any way I can help your baseball career.

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