The Baseball Zone Blog

Rick Boutilier | Jun 25, 2013 8:06:00 AM

Baseball Strength Training Transformation Tuesday | Austin Gomez

Its Transformation Tuesday here at SST Mississauga and this week we feature Ontario Terriers' 16U player, Austin Gomez. 

As a member of the Ontario Terriers 16U baseball team, Austin has made some huge improvements over the off-season. Austin was very lean and historically had trouble putting on lean mass when we first tested him in October. We changed his eating habits and put him on a daily meal plan. We increased his protein, carbohydrates, healthy fats and water intake. We had him eat multiple protein sources for breakfast and recommended he eat 6-8 times per day. Organic lean meats, free range eggs, old fashioned oatmeal, raw/unsalted nuts, and quinoa are all healthy sources of protein.  

We recommended two protein shakes per day, one after his workout and one as a snack in between meals. It is recommended that athletes who struggle to gain lean muscle mass need to consume 1 to 1.5 grams of protein per pound of body weight per day. They also need a protein powder that has 3 to 1 carbohydrates to protein. For instance, a 150lbs athlete would require 150 to 225 grams of protein per day. We also recommend that athletes consume 25% of their total bodyweight in protein post workout, so for a 150 pound athlete that would translate to 35-40g of protein per shake and 105-120g of carbohydrates. 


Topics: strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, speed, baseball off-season, nutrition, lean mass, vertical jump

Rick Boutilier | Mar 26, 2013 11:55:00 AM

Baseball Strength Training Transformation Tuesday | Andrew Lonsdale

Bu Rick Boutilier & Mike McCarthy


Topics: fitness tips, SST Mississauga, strength training, baseball strength training, strength training for baseball, off-season strength training, weight lifting, velocity, lean mass, vertical jump

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