Mike Trout Workout and Diet

Professional Baseball Player

Born: 1991

Mike Trout is from New Jersey, and his father was a minor league baseball player. Trout played baseball throughout his childhood, and both baseball and basketball in high school. In 2009, he was scouted directly from high school and played for the Arizona Angels. In 2010, Trout won the Topps Minor League Player of the Year Award, and in 2011, the LA Angels promoted him to the team. Regarded as one of the best players of all time, he has been named an MLB All-Star 11 times, and earned many awards, including 3 AL MVPs and 9 Silver Sluggers. In 2023, Trout was captain of the US national team in the World Baseball Classic. He is an investor in Bodyarmor SuperDrink and has several endorsement deals including with Nike, Topps, and Subway. His son was born in 2020 and the family lives in Newport Beach during the season. Trout has millions of followers on social media. He is 6 feet, 2 inches tall and weighs about 235 lbs.

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Mike Trout’s Diet

Diet Summary

Trout takes a moderate approach to diet. He tends to gain so he watches the scale and adjusts accordingly. Consistency is what he aims for, and he makes a point to eat whole, natural foods as he can tell they make a difference in how he feels and performs. He endorses the sports drink BodyArmor which he says is very helpful in keeping him hydrated and preventing cramps. He also takes direction from the Angels’ team dietician, Becci Twomley.

Estimated Macros

Medium Fat

Medium Carb

Medium Protein

Diet Details

Stay Consistent

Trout isn’t too strict about his diet, but he knows the importance of eating real food rather than junk. A consistent commitment to healthy eating is his approach to diet.

Check In

One of the ways Trout stays on top of things is to weigh himself regularly. His weight goes up and down during the season, so he  checks in to make sure he isn’t going too far one way or the other.

Stay Hydrated

Trout considers hydration to be another important part of playing at his best. He loves BodyArmor sports drink so much, he invested in it.

What to Eat

  • Whole, natural foods
  • Lean animal protein
  • Fresh vegetables
  • Fresh fruit
  • Whole grains
  • Olive oil
  • BodyArmor sports drink
  • Water

What to Avoid

  • Junk food
  • Processed food
  • Empty-calorie foods
  • Fast food
  • Artificial additives
  • Chemical ingredients

Trout on his approach to diet

‘I try to be consistent in what I’m eating…That helps me.’

Trout on one way he maintains his health

‘Checking my weight all of the time.’

Trout on hydration

‘I always make sure that I’m hydrated and drinking what I need to prevent from cramping up. I use BodyArmor for that.’

Mike Trout’s Workout Routine

Workout Routine

It Runs in the Family

Trout’s dad was also a serious baseball player. He was picked up by the Minnesota Twins in 1983, but injuries ended his career while he was still in the minor leagues.

Consistency Is Key

Trout likes to be consistent with his diet and his workout routine.  He works hard in the off-season and maintains in-season.

Explosive Workouts

Trout prefers full body training to splits, and he loves to work hard. His go-tos are classics like squats, deadlifts, and benchpresses.

Heavy Lifting

Trout uses the off-season to get bigger and stronger. He goes heavy with his weightlifting, and pushes himself hard.

Mobility Matters

Swinging a bat takes a lot of coordinated effort. Trout works on mobility in the hip and upper back, as well as strength in the back and legs to pull off those explosive hits.

Recovery Matters

The Angels all use massage, acupuncture and Normatec as part of their recovery plan to keep them chugging throughout the season.

Exercise Style

A Mike Trout-Inspired Routine from Bodybuilding.com

Day 1

  • Dumbbell step-ups: 5 reps x 5 sets
  • Bent-over barbell row: 10 reps x 3 sets
  • Single-arm kettlebell row: 15 reps x 3 sets
  • Exercise ball leg curl: 8 reps x 3 sets
  • Standing cable wood chop: 10 reps x 3 sets

Day 2

  • Dumbbell reverse lunge: 8 reps x 3 sets
  • Pull-ups: 3 sets to failure
  • Feet-elevated bench dip: 6 reps x 3 sets
  • Standing cable wood chop: 12 reps x 3 sets
  • Elbow plank: 3 sets to failure

Day 3

  • Barbell Bulgarian split squat: 8 reps x 4 sets
  • Seated cable rows: 10 reps x 4 sets
  • Single-arm cable seated row: 12 reps x 3 sets
  • Standing cable wood chop (half-kneeling, low to high) 15 reps x 3 sets
  • Russian twists: 12 reps x 3 sets

Trout on his offseason workout plan

‘You want to get bigger, stronger, and faster.’

Trout on his workout of choice

‘I do a lot of full body workouts.’

Trout on his approach to working out

‘I try to be explosive in all my workouts no matter what I’m doing.’

Mike Trout’s Supplements

bodyarmor sports drink

Electrolytes

Trout drinks, endorses, and invests in BodyArmor sports drink. It contains electrolytes including potassium to prevent cramping, is all-natural, is available in a low-sugar version, with caffeine, and as a convenient powder.

tart cherry juice

Recovery Cocktail

Trout takes anti-inflammatory tart cherry juice with creatine for recovery.

ginger shot

Ginger

The pros have to be extremely careful not to take any supplements that might flag as an illegal substance. To that end, the team dietician serves up superfoods like ginger. Trout will also take a ginger shot before stepping up to the plate to stimulate his nerves. Ginger’s benefits include a stronger immune system, lower blood sugar, better digestion, and even weight loss.

pistachios

Superfood Pistachios

Trout’s nutritionist might also give him pistachios before heading into the bullpen to get the blood flowing because they improve blood vessel dilation. Pistachios also lower blood pressure and cholesterol. They’re high in antioxidants, protein, and fiber, which is good for digestion.

Mike Trout’s Lifestyle

Champion Sleeper

Trout considers sleep to be an essential part of his recovery plan. He is very happy whenever he gets the chance to sleep in.

Fantasy Face Off

Trout says that if he could face off against any pitcher in history, he’d pick Nolan Ryan at Angels Stadium.

Humble Guy

According to teammates, trainers, and others who work with Trout, he’s just a regular guy who doesn’t expect any special treatment.

Phillies FanBoy

Trout was a Phillies fanatic as a kid. He currently holds season tickets to the Eagles, and he’s a big fan of the Flyers and the 76ers too.

Impressive Contract

Trout’s 12-year, $426-million contract with the Angels signed in 2019 was the biggest ever at the time. However, Shohei Ohtani holds the current record with his 2023 Dodgers contract: $700 million for 10 years.

Record-breaking Trading Card

Trout’s trading card sold for $3.93 million at auction in 2020. It was a record, but only briefly. A Mickey Mantle card sold for $5.2 million just a few months later.

Alternate Reality

Although Trout always wanted to go pro in baseball, he thought he’d turn out to be a history teacher, like his dad.

Low Key Life

In his downtime, Trout enjoys solitary leisure pursuits including hunting, fishing, and meteorology.

Trout on his pro sleep schedule

‘A day for me is come home from the park, go to sleep, wake up, go to the field, every day. A big thing for me throughout the year would be to get a lot of rest.’

Trout on success & failure

‘In our sport, generally, you’re going to fail the majority of the time. Staying positive…is key, and it helps me through the tough times.’

Trout on nerves

‘The first professional game of your career is obviously the biggest, but you still get the jitters, you still get the adrenaline rush before every game.’

Trout on his kid dreams

‘As a kid, I had this ultimate goal: to be a teacher.’

Trout on facing Nolan Ryan

‘It would definitely be a cool challenge.’

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