Getting Dialed in for Spring Sports

I’m incredibly excited about the upcoming spring season, and I know many of our athletes have put in a lot of hard work preparing for next week.

I wanted to share a few key recommendations that would be great to have locked in before things get rolling. These are simple habits that can make a big difference in performance, recovery, and consistency throughout the season.

Recommendations for Peak Performance:

1. Lock in your sleep schedule.

From a health and performance standpoint, we know that high school athletes need at least eight hours of sleep per night to maximize recovery. Interestingly, the exact bedtime matters less than keeping a consistent schedule. We get the greatest recovery benefits within the first 90 minutes of sleep when we go to bed at the same time each night.

Pro tip: Go to sleep at the same time every night… even on weekends. Watch your performance skyrocket.

2. Make sure you’re getting enough protein.

Protein is the building block for muscles, tendons, and ligaments. As activity levels increase with the start of spring sports, adequate protein intake becomes even more important for recovery and strength. Many experts now recommend roughly 1 gram of protein per pound of desired body weight per day. That’s a lot of protein, but it gives you the best opportunity to recover and stay strong throughout the season.

Pro tip: Aim for about 50 grams of protein at breakfast. It makes hitting your daily protein goal much more achievable.

3. Stay on top of hydration and electrolytes.

Leading experts recommend consuming about half your body weight (in pounds) in ounces of water each day. The catch is that you should add roughly 8 ounces of water for every 15 minutes of exercise. When you factor in weight training and practice, that adds up quickly. Electrolytes are also essential. Personally, I like adding a small amount of table salt to my water to help with fluid retention.

Pro tip: Drink 24 ounces of water first thing in the morning. It is a great kickstart for the day.

4. Get your schoolwork done early.

This one makes everything else easier. I often hear about athletes staying up late to finish projects or study for tests. Staying ahead of schoolwork helps reduce stress, improves sleep, and supports better nutrition. Late nights often lead to poor food choices and reliance on energy drinks, which can negatively impact hydration and electrolyte balance.

Pro tip: Use your lunch block to get homework done so you’re not finishing it at 11 p.m. after a game or practice. It may not sound fun or cool, but it will absolutely help your performance.

Hopefully, these tips help you get dialed in and ready for a great spring season!

-Dr. Caleb