The Baltimore Orioles are a professional baseball team based in Baltimore, Maryland. As athletes, Oriole players need to fuel their bodies with nutrient-dense foods that provide energy and support muscle growth and recovery. The Oriole’s nutritionists and chefs work hard to provide natural, whole food options for the players while they are training, practicing, and playing games throughout the long 162-game season. In this article, we will explore what constitutes a natural Oriole diet and some of the player’s favorite natural foods.
What is Considered a “Natural” Food?
“Natural” is not a regulated food term, so there is no legal definition. However, the general understanding is that natural foods are those that are minimally processed and free from artificial additives like colors, flavors, preservatives, and other chemical substances. Natural foods tend to be whole, unrefined plant or animal products. Some examples of natural foods are:
- Whole fruits and vegetables
- Whole grains like oats, brown rice, and quinoa
- Legumes like beans, lentils, and peas
- Nuts and seeds
- Organic dairy products
- Organic eggs
- Grass-fed meats
- Wild caught fish
Eating natural foods provides nutrients in their most intact form, without stripping away healthy components like fiber or adding questionable extras like thickening agents or artificial colors. For professional athletes looking to perform at their peak, natural foods help provide quality fuel for workouts, games, recovery, and overall health.
Important Nutrients for Professional Baseball Players
Baseball players need to meet high calorie needs while getting nutrients that support strength and stamina. Here are some of the most important dietary considerations for Orioles players:
Protein
Protein provides amino acids that help maintain and build muscle mass so players stay strong and recover quickly between workouts and games. Quickly digested proteins like whey protein powder are often consumed pre and post-workout, while whole food sources like eggs, poultry, fish, Greek yogurt, and lean red meat help meet daily needs.
Carbohydrates
The main fuel source for baseball, carbs give players lasting energy. Complex carbs with fiber like whole grains, vegetables, fruits, and beans supply a steady stream of glucose without spiking blood sugar levels. Simple carbs like sports drinks, gels, bananas, and white rice can provide quick fuel when needed.
Healthy Fats
Sources like avocados, nut butters, olive oil, salmon, and chia seeds provide essential fatty acids that support hormone regulation, brain function, and inflammation management. Healthy fats also help regulate appetite and provide calories for fuel.
Micronutrients
Vitamins like C, D, E, and B-vitamins plus minerals like zinc, iron, magnesium, and calcium provide important cofactors for energy production, immune function, bone health, and much more. Eating a diet high in varied whole foods helps provide comprehensive nutrition coverage.
Hydration
Dehydration can severely impact athletic performance and recovery. Players are encouraged to drink steadily over the course of the day, consuming both plain water and electrolyte-rich beverages like coconut water.
Natural Food Choices in an Oriole’s Diet
Here are some of the top natural food options that provide Oriole players with quality nutrition:
Lean Proteins
- Organic chicken breast
- Grass-fed beef
- Wild-caught salmon
- Sustainably sourced eggs
- Bone broth
- Whey protein
These proteins provide amino acids to build and repair muscles without unnecessary antibiotics or hormones.
Whole Grains
- Old fashioned oats
- Quinoa
- Brown rice
- Sprouted grain bread
- Buckwheat pancakes
Choosing less processed whole grain options supplies sustained energy and dietary fiber.
Fruits and Vegetables
- Bananas
- Blueberries
- Apples
- Spinach
- Broccoli
- Sweet potatoes
- Avocados
Fruits and veggies provide hydration along with vitamins, minerals, and antioxidants.
Healthy Fats
- Olive oil
- Coconut oil
- Chia seeds
- Walnuts
- Nut butters
Incorporating healthy fats helps meet calorie needs while providing anti-inflammatory benefits.
Hydration
- Water
- Coconut water
- Unsweetened almond milk
- Fruit and vegetable juices
- Herbal teas
Staying hydrated is key, so players drink plenty of fluids including electrolyte sources like coconut water.
Sample Natural Meals and Snacks
Here are some examples of nutritious and natural meals and snacks that might be enjoyed by Oriole players:
Breakfast
- Scrambled eggs with spinach and avocado
- Oatmeal topped with walnuts, blueberries, and almond milk
- Turkey bacon and kale smoothie
- Buckwheat pancakes with nut butter
Lunch
- Grilled chicken over mixed greens with avocado and olive oil dressing
- Vegetable lentil soup
- Salmon salad sandwich on sprouted grain bread
- Grass-fed beef burger with sweet potato fries
Dinner
- Zucchini noodles with organic turkey meatballs and marinara
- Bison taco bowls with brown rice, beans, salsa, and guacamole
- Wild caught salmon with quinoa and roasted broccoli
- Chicken fried cauliflower rice stir fry
Snacks
- Apple slices with almond butter
- Greek yogurt with chia seeds and berries
- Hard boiled eggs
- Protein smoothie with banana, spinach, and nut butter
- Trail mix with nuts and dried fruit
Nutritional Priorities Change Throughout the Season
An Orioles nutritionist tailors nutrition advice based on the stage of training or competition:
Offseason
More calories from wholesome complex carbs and strength-building proteins to support muscle growth.
Preseason
Emphasis on fruits, vegetables, lean proteins, and anti-inflammatory fats to support immunity and readiness. Carb intake is moderated.
Early Season
Increased calories from carbs to fuel demanding training and games. Quick fueling foods become more prevalent.
Mid-late Season
Sustaining energy and resilience is the priority. Complex, nutrient-dense carbs along with variety of produce maintains performance.
Postseason
Recovery nutrition is emphasized with plenty of proteins and micronutrients. Carbs tick back up to provide energy for high stakes games.
Typical Eating Schedule on Game Days
Eating timing and amounts are carefully planned on game days to optimize performance. Here is a typical high-level schedule:
| Time | Meal/Snack |
|---|---|
| 8:00am | Breakfast – Scrambled eggs, oatmeal, fruit, yogurt, juice |
| 11:00am | Pre-game meal – Pasta, chicken, vegetables, salad, bread |
| 1:00pm | Dugout snacks – Fruit, protein bars, smoothies |
| 4:00pm | Post-game meal – Grilled salmon, potatoes, salad, fruit |
| 7:00pm | Dinner – Steak, sweet potato, mixed vegetables |
| 9:00pm | Evening Snack – Greek yogurt, granola |
Importance of Cooking Natural Ingredients Creatively
Eating healthy, natural foods for months on end can get monotonous for athletes. To help provide variety and appeal, Oriole chefs are skilled at preparing simple ingredients in new, interesting ways. Methods like marinating, seasoning blends, sauces, and different cooking techniques keep nutrition delicious over the long season.
Examples of Creative Natural Cooking Techniques
- Grilling proteins like chicken, fish, or steak
- Roasting vegetables with olive oil, spices, and herbs
- Searing salmon and finishing cooking in the oven
- Adding freshly squeezed citrus juice, vinegars, tamari, etc for flavor
- Experimenting with global spices like cumin, curry, or cayenne
- Cooking meat in a slow cooker for tender pulled pork or beef
- Marinating proteins in chimichurri, teriyaki, or Greek yogurt-based mixtures
- Tossing salad greens with fresh herbs, nuts, seeds, and light homemade dressing
- Grilling fruits like pineapple, peach, or mango to use in salsas
Whether it’s digging into a hearty bowl of beef chili or a perfectly seared piece of fish with an antioxidant-packed chimichurri sauce, creative cooking makes eating natural foods for performance anything but boring.
Conclusion
Eating natural, minimally processed foods comprised of lean proteins, fruits and vegetables, whole grains, and healthy fats provides Baltimore Orioles players with quality nutrition to perform their best on the field. Careful meal planning that adapts to support training and competition goals throughout the long season keeps players fueled, strong, and healthy. Using flavorful ingredients and cooking techniques provides variety and appeal. With the guidance of experienced sports nutritionists and chefs, Oriole players are able to follow a primarily natural diet that allows them to compete at an elite level.
