Player Resources – Nutrition

12U Muscle-Building Meal Plan

Goal: Support healthy growth and help 12U baseball players gain up to 5 pounds of lean muscle over 6 weeks through consistent, high-quality nutrition. This plan focuses on fueling performance and recovery — not dieting.

Daily Nutrition Guidelines

  • Eat every 3–4 hours
  • Include protein at every meal and snack
  • Drink water consistently throughout the day
  • Limit sugary drinks and junk food
  • Get 8–10 hours of sleep nightly

Sample Daily Meal Plan

Meal Food Options
Breakfast Eggs or Greek yogurt, oatmeal or whole-grain toast, fruit
Mid-Morning Snack Fruit with string cheese or low-sugar protein bar
Lunch Chicken, turkey, beef, or fish with rice/pasta and vegetables
Afternoon Snack Peanut butter sandwich or yogurt with granola
Dinner Protein (chicken, steak, fish), carbs, vegetables
Evening Snack (Optional) Chocolate milk, Greek yogurt, or cottage cheese
Parent Note:
This meal plan is designed to support muscle development, energy, and recovery for young athletes. Portion sizes should be adjusted based on the child’s size and activity level. No calorie restriction is recommended.

📢 Uniform Requirement Notice

All parents must purchase the following items for their player:

• Baby Blue Socks
• Baby Blue Hat
• Navy Blue Belt
• Black Belt

⚾ Note: The team will provide the Black Hats, so parents do not need to purchase them.

Please make sure these items are ready for the season. If you have any questions, please contact the coach.

All 12U players must wear the Jordan Stadium 90 Low MCS Molded Baseball Cleats for practices and games. Families are responsible for purchasing these cleats on their own.

Hats will be given by the facility

Uniform Preview
Images shown are for reference only and display the official team uniform look for the season.