Bryce Harper Diet and Workout Plan

The Bryce Harper diet is all about fueling the body to perform well in baseball. Sportspeople and athletes all over the world need to follow strict diets and workout routines in order to keep themselves fit, perform well at their sport and manage injuries and recovery. Bryce Harper is one of those people.

The 28-year-old “LeBron James of baseball” works hard to maintain his athletic body, which has inspired many baseball fans worldwide. But what does Harper’s diet and workout routine look like? Here’s a sneak peek into the athlete’s fitness regimen and beliefs.

Who is Bryce Harper?

Bryce Aron Max Harper is a professional American baseball player. He was born in 1992 in Las Vegas, Nevada. Harper is currently a right fielder for the Philadelphia Phillies, a team in Major League Baseball (MLB).

From 2012 to 2018 he played for Washington Nationals and made his debut with the team at the age of 19. He is regarded as a 5-tool player, someone who excels in all 5 aspects of baseball: throwing, fielding, hitting for power, hitting for average and base running.


  • Height: 6’3″ (190.5 cm)
  • Weight: 210 lbs (95.3 kg)
  • Year of birth: 1992

Bryce Harper Diet

Harper needs to consume a lot of calories to maintain his big frame. A man of his routine, he speaks openly about what he eats and drinks. One of his extraordinary dietary habits is that he does not consume alcohol or energy drinks like Redbull, since they have high caffeine and sugar.

Harper also loves having fresh orange juice and enjoys his mother’s spaghetti, grilled chicken and ranch dressing. As a late-night snack, Harper indulges in cucumber and avocado sandwiches, or green juices that he makes from kale, cucumbers, apples and green tomatoes.

Avoiding Gluten

Harper has stated that he’s about 90 percent gluten-free and dairy-free. This diet is vital for people with celiac disease and those who are sensitive to gluten. It’s a personal choice for Harper, as he can eat less processed foods and more higher quality grains. It also gives him more energy and he feels less sluggish on the field.

Harper tries his best to eat healthy and buys organic grass-fed, non-GMO, nitrate free food. Grass-fed beef has fewer calories than traditional beef and it has more omega-3 healthy fats. It’s also a safer beef option and it’s better for the environment. Harper prefers good old fashioned homemade meals, instead of eating out.

Eating for Performance

In 2013, Harper told Jimmy Kimmel that before each game, he loves to devour frozen waffles. “As long as I’m doing good or my team’s winning, I’m gonna keep doing the same thing. I mean, I eat Eggo waffles. It has to be Eggo before the game,” he said.

Other than his indulgences, Harper is more inclined towards natural supplements and whole foods. He consumes glutamine powder mixed with yogurt and amino vitamins to prevent cramping and maximize recovery. He always carries a water bottle with him wherever he goes to keep himself hydrated.

Bryce Harper Workout Plan

In addition to his strict diet, Harper also goes hard in the gym. He believes in keeping his body strong and in good shape. In a conversation with the Washington Post, Harper said how important it is to keep his body in the best shape possible. It’s not like he’s sitting behind a desk everyday, Harper’s body is literally part of his job.

Harper hits the gym regularly, even during the off-season and indulges in heavy weightlifting, trap bar deadlifts, and squat sets. He also enjoys Pilates every once in a while and posts short videos and pictures of his workout on his Instagram account to inspire others.

Functional Training

Functional training is an important part of Harper’s workout plan. These movements are aimed at improving his physical abilities on the baseball field. Functional training normally consists of heavy compound movements like squats, deadlifts, and bench press. Harper isn’t looking to build massive amounts of muscle like bodybuilders, but rather improve his overall strength.

Harper usually wakes up at 5 AM and joins his other teammates at their training facilities around 4 times a week. He works out for about 2 hours on leg days and 90 minutes on other days. His focus lies in strengthening his core for baseball. At least 10 minutes of cardio is necessary for Harper every day. Running or biking gets him warmed up for before his workout sessions.

  • 1st exercise: High-to-low cable chops 3 x 12 (each side)
  • 2nd exercise: Bodyweight squat on exercise ball 3 x 20
  • 3rd exercise: Barbell power clean 3 x 8-12
  • 4th exercise: Jump squat on box 3 x 15
  • 5th exercise: Hard row or exercise bike for 10 minutes

An all-natural athletic body and a healthy mind are Bryce Harper’s greatest strengths. Are you motivated to get off your feet yet? Give Bryce Harper’s diet and workout routine a try and teach your body the discipline it needs to stay fit.

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