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*If you have dietary restrictions or disorders reach out to your primary care physician (PCP)

  • Eat between 1.5 and 2 grams of protein per kilogram of body weight.
  • Carbohydrates and fats in things like whole grains/vegetables and nuts/avocados are important as well.


  • 17 year old pitcher who weighs 160 lbs and training regularly:
  • 160lbs/2.2 = 73 kilograms
  • 73x1.5 = 110 grams of protein per day


  • Drink 400 mL (14oz)  to 600 mL (20 oz) of fluid 2 hours before activity/exercise
  • Weigh yourself right before activity and immediately after
    • The goal is not to lose > 2% of pre-activity weight
  • Drink 150-300 mL (5-10oz) of water every 20 minutes during exercise
    • Drinks like gatorade and electrolyte supplements can be reserved for extreme heat training and/or training sessions longer than 90 minutes.


  • Sleeping fewer than 7 hours per night increases an athlete’s injury risk by 1.7x
  • Sleep 8-9 hours per night
  • Still not feeling rested?
    • Keep temperature at 65-68 degrees fahrenheit white sleeping
    • Use blackout curtains around windows and openings of light
    • Go to bed and wake up at exactly the same time every day including weekends
    • Only nap ~20 minutes per day
    • Put away all devices and place on Do Not Disturb 1 hour before bed
  • Still not feeling rested? Contact your PCP

Mental Health

  • Finding healthy coping strategies and communicating with your coaches/support staff is
  • key.
  • If there are enough stressors in your life that sports aren’t in the cards at this moment, that’s okay.
  • Find a trained mental health professional that can help you come to that conclusion.


  • Don’t do too much too soon (no more than 30% of the previous 4 weeks of work)
  • Don’t let activity dip below a baseline level (at least 70% of the previous 4 weeks)


  • A professional reliever is rehabbing from a shoulder injury and is now in week 1 of his mound progression. In the first week on the mound, he’s scheduled to throw 2 bullpens for a total of 44 pitches
  • By Week 5, that means, ideally, he doesn’t surpass ~58 total pitches from the bump (AKA no more than 30% of the volume from week 1).
  • By Week 5, that means, ideally, he doesn’t throw any less than ~35 total pitches from the mound (AKA at least 70% of the volume from week 1).

Recovery Modalities

  • Things like laser/red light therapy/cold plunges/hot tubs/shockwave therapy/massage or any other technology/service/device claiming to be the holy grail of recovery are absolutely meaningless unless the above principles are absolutely locked in.
Edwin Porras
Post by Edwin Porras
May 3, 2024 2:36:48 PM