FULL NAME: Bryce Aron Max Harper
HEIGHT/WEIGHT: 6'3", 220 lbs
BORN: October 16, 1992, in Las Vegas, NV
POSITION: Outfielder
DRAFT: Drafted by the Washington Nationals in the 1st round (1st) of the 2010 MLB Draft
HIGH SCHOOL: Las Vegas High School (Las Vegas, NV)
COLLEGE: College of Southern Nevada (Henderson, NV)
AWARDS AND RECOGNITION: 6x NL All-Star; 2018 NL Home Run Derby Champion; 2012 NL ROY; 2015 NL MVP; 2015 NL Silver Slugger Award; 2015 NL Hank Aaron Award; 2015 NL home run leader
When I was growing up my mom had a home-cooked meal for us every single night. She was my earliest motivation for eating smart—I was blessed to have her cook for me.
I went gluten-free because it just made me feel better and healthier. I was cautious about it when I started, but the longer I went without gluten, the better I felt. The biggest difference is my energy level, which is through the roof. I feel great every day.
My biggest meal is breakfast—I crush it. My go-to breakfast is scrambled eggs with chicken and avocado.
When I’m on the road for away games, I look for restaurants that are farm-to-table or vegan. Even though I’m not a vegan, there are a lot of good vegan places with great food. I’ll have a steak or chicken later, so I still get that protein. I enjoy trying new and different things.
Dehydration gets into every single nerve, deep into your system, so you have to keep replenishing. I drink a gallon of water a day—half of it in the morning and the other half before bed, and of course throughout the day too. It’s a very big task. I also drink as much water as I do because sometimes when you think you’re hungry, you’re actually dehydrated. And I believe that if you’re not drinking enough water, you increase your chances of pulled muscles, aches, and fatigue.
My go-to drink after a tough workout is coconut water infused with pineapple juice. I love raw pressed juices of all kinds, especially with kale and celery. I’m a big kale person. I love watermelon juice too. For a protein drink, I really enjoy almond milk with cinnamon and honey. I add cayenne to it also—cayenne just flushes out your whole system, and I enjoy the taste of it. I’ll also fill a jug with water and add cucumber with a little mint. I’ll drink that throughout the day just to detox. Keep it goin’, keep it flowin’.
When I go to Florida for Spring Training, I buy honey fresh from a local farm and eat a scoop of it every day to alleviate my allergies. I’d rather do this than take medicine. Some may think I’m crazy, but it works for me. And honey is always my favorite natural sweetener.
I try to eat the rainbow of vegetables like purple or red cabbage, squash, kale, spinach, and zucchini. Each vegetable has a different health benefit, so I try to mix it up every day. And I can’t live without mango. I eat mango with a little bit of pepper on it. I love that!
My pre–batting practice lunch is usually sautéed kale with a little protein and a sweet potato. And for a pregame snack I’ll have a slice of gluten-free bread with peanut butter and honey on top or a smashed avocado with salt and pepper. It gives me good energy.
Dinner always includes a protein or a carb like gluten-free pasta. I try to stay away from chicken unless it’s the middle of the day. I don’t know why I don’t enjoy chicken at night—unless it’s in pasta or salad or something like that. I love Italian food. A good Bolognese or a mushroom sauce over gluten-free pasta is delicious.
Besides eating smart, I also do yoga twice a week in the off-season. My meditation is when I’m on a baseball field in between the lines. I have distractions in my everyday life, but when I get on the field, nothing else can get to me. When I am out there I am ready to be on the field, and I enjoy what I do.
“I went gluten-free because it just made me feel better and healthier. I was cautious about it when I started, but the longer I went without gluten, the better I felt. The biggest difference is my energy level, which is through the roof. I feel great every day.”
SERVES: 1 // PREP: 15 minutes // COOK: 5 minutes
For a new spin on a classic wrap, try collard greens instead of the traditional tortillas and other carb-filled wraps. Dark leafy greens like collards are an excellent calcium source for breakfast or lunch wraps. Choose more flavorful dark meat chicken instead of the usual white meat, and add a touch of aromatic smoked salt.
1 large whole collard leaf
1½ teaspoons coconut oil
4 ounces ground dark meat chicken
1 large egg
1 small garlic clove, grated
2 tablespoons chopped fresh cilantro
⅛ teaspoon smoked salt
Freshly ground pepper
¼ avocado, chopped
1 cup loosely packed baby arugula, chopped
1 lime wedge
1. Remove the bottom portion of the collard stem. Use the back of a spoon to flatten out the remaining part of the stem.
2. In a medium saucepan fitted with a steamer basket, bring 2 inches of water to a boil. Place the leaf in the basket, cover, and steam for 2 to 3 minutes, until softened just enough to be pliable. Remove from the basket and lay on a flat surface while you make the filling.
3. In a medium nonstick skillet over medium-high heat, heat the oil. Add the chicken and cook, breaking it up with a wooden spoon, for about 2 minutes, until no pink remains and the meat is cooked through.
4. Crack the egg into the skillet and stir with a wooden spoon until the egg is cooked to your liking, about 30 seconds. Off the heat, stir in the garlic, cilantro, and smoked salt. Season with pepper to taste.
5. Spoon the avocado on top of the steamed leaf and top evenly with the arugula. Mound the chicken-egg mixture in the middle. Fold in the edges of the leaf and roll it up tightly (like a burrito). Cut in half crosswise. Serve with a lime wedge.
with Roasted Red Cabbage
SERVES: 4 to 6 // PREP: 30 minutes // COOK: 1 hour 5 minutes
When it comes to eating vegetables, follow Bryce Harper’s lead and eat a rainbow of colors. This protein-packed quinoa loaf with a medley of veggies gets the job done.
1 medium sweet potato
1 tablespoon coconut oil, plus more for the pan
¾ cup diced carrots
¾ cup diced celery
½ cup diced bell pepper
½ cup diced shallots
3 cups cooked white quinoa (see this page)
¼ cup brown rice flour
2 tablespoons ground flaxseeds
½ cup sliced almonds
2 large eggs, lightly beaten
½ teaspoon cider vinegar
2 tablespoons chopped fresh herbs, any combination of rosemary, flat-leaf parsley, and/or thyme
Salt and freshly ground pepper
2 tablespoons extra-virgin olive oil (optional)
Roasted Red Cabbage (recipe follows)
1. Preheat the oven to 375°F.
2. Bake the sweet potato on a baking sheet for 30 to 35 minutes, until it just starts to get soft. Let sit until cool enough to handle, then dice the potato into small pieces for a total of 1 cup.
3. Raise the oven temperature to 400°F. Coat a 1½-quart rectangular baking dish with coconut oil.
4. In a large skillet, heat 1 tablespoon coconut oil over medium heat. Add the carrots, celery, bell pepper, and shallots and cook, stirring, until just softened, 5 to 6 minutes. Set aside to cool slightly.
5. In food processor, combine the quinoa, brown rice flour, and flaxseeds with ¼ cup water and pulse until the mixture resembles cookie dough, about 40 pulses. Transfer to a large bowl.
6. Add the cooked vegetables, sliced almonds, eggs, vinegar, and herbs to the quinoa mixture. Season with salt and pepper to taste. Gently fold in the sweet potato. Spread the mixture in the prepared pan, using a rubber spatula to smooth the surface.
7. Bake for 35 to 40 minutes, until the top is golden brown and the loaf feels firm when pressed in the center. If desired, drizzle olive oil over the hot loaf. Let cool for 20 minutes before cutting. Serve with roasted red cabbage.
ROASTED RED CABBAGE
SERVES: 4 // PREP: 10 minutes // COOK: 10 minutes
6 cups thinly sliced red cabbage
2 teaspoons coconut oil, melted
1 large garlic clove, grated
2 teaspoons fresh lemon juice
Salt and freshly ground pepper
1. Preheat the oven to 450°F.
2. In a large bowl, combine the cabbage and oil, tossing evenly to lightly coat. Divide the cabbage between 2 baking sheets, spreading it in an even layer. Set the bowl aside.
3. Roast the cabbage for 6 to 8 minutes, until tender-crisp. Return the cabbage to the bowl and toss with the garlic and lemon juice. Season with salt and pepper to taste.
with Roasted Collard Greens
SERVES: 2 // PREP: 15 minutes // COOK: 55 minutes
Chicken livers are the secret to making an All-Star Bolognese. Just the right amount brings this classic sauce over the top. And when choosing canned tomatoes, look for organic San Marzanos; they are best for their sweetness and low acidity.
2 cups canned plum tomatoes, drained, reserving ¼ cup juice
¼ cup chicken livers
1½ teaspoons coconut oil
¼ cup chopped yellow onion
1 tablespoon minced garlic
1 tablespoon finely chopped carrot
8 ounces 85% lean grass-fed ground beef
Pinch of crushed red pepper flakes
Pinch of coconut sugar
Handful of basil leaves, torn
Salt and freshly ground pepper
6 ounces uncooked gluten-free pasta, such as spaghetti
Roasted Collard Greens (recipe follows)
1. In a blender, puree the tomatoes and chicken livers until smooth.
2. In a medium saucepan, heat the oil over medium heat. Add the onion, garlic, and carrot and cook, stirring frequently, for about 2 minutes, until the onion is golden brown. Add the beef and cook, breaking it up with a wooden spoon, for about 4 minutes, until it is cooked through and no pink remains. Add the pureed tomato mixture, the reserved tomato juice, red pepper flakes, and sugar.
3. Reduce the heat to low and simmer, stirring occasionally, especially toward the end of cooking, until thickened, about 45 minutes. Remove from the heat, fold in the basil, and season with salt and pepper to taste.
4. Bring a large pot of water to a boil. Add the pasta and cook until al dente according to the package instructions. Drain well and divide between 2 bowls. Top with the Bolognese sauce and roasted collard greens.
ROASTED COLLARD GREENS
SERVES 2 // PREP: 10 minutes // COOK: 5 minutes
4 cups lightly packed sliced collard greens, tough ribs removed before slicing
1½ teaspoons fresh lemon juice (optional)
Salt and freshly ground pepper
Preheat the oven to 450°F. Lay the collards on a large baking sheet and roast, stirring once, for 4 to 6 minutes, until dried and slightly crisp. Transfer to a bowl and toss with the lemon juice (if using) and salt and pepper to taste.
SERVES: 1 // PREP: 5 minutes
Stay hydrated with thirst-quenching, cucumber-infused water. It’s not only refreshing but also fun to make. Proper hydration helps to prevent muscle cramps, rid your body of toxins, and boost recovery.
2 cups water
4 (¼-inch-thick) cucumber slices
6 mint leaves, crushed (see Note)
Combine the water, cucumber, and mint in a pitcher or jar and infuse in the refrigerator overnight. Strain into glasses to serve.
Note: To muddle mint, place the mint leaves in a heavy-bottomed glass and with the flat end of a muddler gently press down and twist four or five times to release the flavor. If you do not have a muddler, you can use the back of a wooden spoon or the end of a French rolling pin.
SERVES: 1 // PREP: 5 minutes
This smooth and frothy drink is full of sparkle and mouthwatering flavor. Pineapple is packed with the enzyme bromelain, which helps to reduce inflammation. When choosing coconut water, look for the organic brands found in the refrigerated section of your grocery store.
1½ cups chilled coconut water
1 cup chopped peeled pineapple
Juice and grated zest of 1 lime
In a high-powered blender, combine the coconut water, pineapple, lime juice, and zest and process for 30 seconds.
