Texas Rangers Strength & Conditioning


Fuel to Perform. Fuel to Recover. Fuel to Win.

Nutrition supports your body and provides the nutrients needed to optimize health and training – improve strength, power, speed, and endurance – while maintaining a healthy immune system, body weight, and body composition.

The foods and beverages you choose to consume can affect your body’s ability to:

  1. MAINTAIN OPTIMAL HEALTH – this is nutrition to preve­­nt injury, illness, or deficiency.
  2. RECOVER AND ADAPT – this is making the effort to fuel around training and competition.
  3. ACHIEVE LASTING PEAK PERFORMANCE – nutrition is a component, or part, of your performance lifestyle in making and succeeding in the Big Leagues. It is part of who you are and what you do.

Stephanie Fernandes, MS, RDN, CISSN
Texas Rangers Team Dietitian/Nutritionist
Phone: (817) 235-9486
Cell Phone: (864) 710-0140
Email: sfernandes@texasrangers.com

Nutrition Principles to Live By


Eating with purpose is recognizing nutrition as a part of achieving your goals. Make food choices that support your mind and body as you work on and off the field.

THE 80/20 RULE is practicing balance between eating foods that fuel and nourish your body for performance and those foods that you enjoy.


Even with the best nutrition habits, we may fall short of what we need nutritionally. Use of supplements can act as our “Cheap Insurance Policy” in making up where we don’t get the job done with food.

All supplements are not created equal. It is important they are NSF Certified for Sport.

NSF certification ensures that what’s in the product is on the label and what’s on the label is in the product.


Low-Carb, High-Carb, Ketogenic, Paleo, Vegetarian, Vegan, and the list goes on-and-on. No matter the type of diet or nutrition patterning you follow, if you are not getting enough calories in you efforts have fallen short.

You have to “feed the machine” by providing the body with the energy it needs.

Having adequate energy is essential in achieving your goals of increasing muscle mass, decreasing body fat, becoming stronger and faster, and playing your best out on the field.

RISE AND DINE: Kick-start your day with a healthy meal. Better choices at the start lead to better choices throughout the day. The first meal of the day can kick the metabolism in gear and can control stress and mood throughout the day. No one wants a “Hangry” teammate.

Aim for a balanced breakfast of high-quality protein, fats, and nutrient dense carbohydrates such as whole grains, fruits, and vegetables packed with vitamins, minerals, and antioxidants. Don’t forget fluids!

PLATE FOR POWER by combining the right amount of carbohydrates and protein after training to get the most out of training. STAY HYDRATED by not forgetting to replace lost fluids and electrolytes.

FUEL YOUR SUPERPOWERS for sustainable, long-lasting energy, building and maintaining muscle, and protecting/preventing your body from injury and illness.

EAT A RAINBOW OF COLORS: From maintaining the body’s immune function, maximizing focus, or optimizing the ability to produce energy, eating a variety of different colored vegetables and fruits is beneficial. Aim for having 3 or more different colored fruits and vegetables at every meal.

To keep the body focused and energized; EAT EVERY FEW HOURS (3-5 HOURS).


KNOW YOURSELF: Your nutrition game plan will change based on your goals, schedule, and life events. There is no “one-size-fits-all” approach to nutrition and eating. Work with your Dietitian/Nutritionist in finding a strategy that considers your performance, training, and health goals, as well as your current lifestyle and food preferences.

About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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Spring Training and Testing

This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.

In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff, in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players...

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