Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to do when you hit a plateau

28 Apr 2025 · 1 min

Watch on YouTube

0:43

In this short YouTube clip, the speaker shares a real‑world case of a baseball recruit at Oregon State who was training 3–4 hours daily yet stalled in weight and performance. Coaches demanded a 15–20 lb gain within six months, but the athlete saw no progress until his nutrition plan was overhauled—specifically, the amount, composition, and timing of his meals were adjusted. After increasing his caloric intake and optimizing nutrient timing, he added the required weight, set new personal records, became faster, and translated those gains into better on‑field performance. The speaker uses this anecdote to advise any athlete stuck on a plateau: the most likely missing piece is a systematic change to what, how much, and when you eat.

Chapters

My athlete had just committed to the Oregon State baseball program, and he was super frustrated. He was working out and training 3 to 4 hours a day. He was staying so consistent. His college coaches were telling him, hey, we need you to come 15 to 20 pounds heavier in 6 months, and he wasn't seeing any results. He wasn't seeing any gains. He was hitting plateaus left and right. The only thing we changed was what he was eating, how much he was eating, and when he was eating it. And here's what happened. He gained the weight he needed to gain. His PRs went through the roof. He got faster, and it all transferred into better performance on the field just through eating enough. So if you're in that same boat where you're like, I'm doing everything I can and nothing's changing, I'm hitting plateaus, I guarantee you probably need to change how much you're eating, what you're eating, and when you're eating it.