Texas Rangers Strength & Conditioning

Weight Gain/Weight Loss

Texas Rangers Sports Nutrition
Weight Gain/Weight Loss

Amy Goodson, MS, RD, CSSD, LD
Team Sports Dietitian
Email Amy at: amygoodson@alumni.tcu.edu

Weight Gain Tips

  • Eat carbohydrate/protein/fat meals every 2-3 hours…do not skip breakfast or late-night snack
  • Eat high-calorie meal right before going to bed (shake, high-calorie protein bar, PBJ & milk)
    • High calorie shake: 16oz 2% milk, 2 scoops protein powder, 2 Tbs. peanut butter, 2 Tbs. honey, 1 scoop ice cream
  • Take in calories during workout via shake or bar & eat immediately post-workout, within 30 minutes
  • Add 2-3 spoons of peanut butter to a bagel, toast, in a pack of oatmeal, to waffles, sandwich, shake, etc.
  • Add 1 cup (fist size) granola to a bowl of cereal, add granola to oatmeal, granola based trail mix
  • Add avocado to sandwiches, wraps, burgers, fajitas, salads, etc.
  • Using high calorie protein powder (Muscle Milk, EAS Myoplex) in oatmeal & in shakes made w/ 2% milk
  • Eat peanut butter and jelly sandwiches as “in-between meal” snacks or desserts after a meal
  • Eat nuts & granola as a snack
  • Drink high calorie fluids with meals (2% milk, 2% chocolate milk, juice, Boost Plus, Ensure Plus, etc)
  • Use Boost Plus/Ensure Plus as a supplement drink to food intake throughout day

Weight Loss Tips

  • Eat smaller carbohydrate/protein/fat meals every 2-3 hours…do not skip breakfast
  • Choose “quality” calories = whole grain, lean protein, healthy fat meals, ex: oatmeal vs. pop-tarts
  • Watch portion sizes at meals; eat until full/satisfied, not until stuffed
  • Avoid refined/processed carbohydrates, fried food, high fat foods
  • Add fruits and vegetables with skin to meals and snacks & add a salad to dinner w/dressing on side
  • Avoid eating the hour before you go to sleep…drink lots of water
  • Drink water or low-calorie fluids at meals
  • Make shakes with whey protein powder, skim milk and fruit
  • Avoid/limit alcohol intake

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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