Shohei Ohtani has become one of the most remarkable athletes in modern sports, excelling both as a pitcher and a hitter in Major League Baseball (MLB).
In 2024, he made history by becoming the first MLB player to achieve 50 home runs and 50 stolen bases in a single season, cementing his status as a record-breaking two-way superstar.
This unprecedented success requires not only incredible talent but also an extraordinary level of fitness and discipline.
Here, we delve into the diet and workout regimen that fuels Ohtani’s legendary performances on the field.
Diet: A Balanced Approach to Peak Performance
Ohtani’s diet is meticulously planned to support his dual roles as a pitcher and a hitter, which demand strength, endurance, and recovery.
While specific details about his diet are kept private, the following principles are believed to guide his nutrition plan:
- High-Protein Intake: To maintain muscle mass and aid recovery, Ohtani’s meals are rich in lean proteins like chicken, fish, eggs, and tofu. Protein shakes are also a staple to meet his elevated protein needs.
- Complex Carbohydrates: Whole grains, sweet potatoes, and brown rice provide the sustained energy Ohtani needs for both his intense workouts and game-day performance
- Healthy Fats: Ohtani incorporates sources like avocados, nuts, and olive oil to support joint health and overall energy levels.
- Hydration: Staying hydrated is a priority, with Ohtani reportedly consuming plenty of water, sports drinks, and electrolyte solutions to replenish what he loses during games and training.
- Japanese Cuisine: As a nod to his roots, Ohtani includes traditional Japanese foods like miso soup, natto, and rice in his diet, which are not only nutritious but also comforting.
Workout Routine: Building a Two-Way Machine
Ohtani’s training is designed to support his unique dual-role demands. His workouts focus on building strength, improving flexibility, and enhancing endurance while minimizing the risk of injury. Here’s an overview of his routine:
Strength Training
Upper Body: Exercises like bench presses, pull-ups, and rows are crucial for Ohtani to generate power for both pitching and hitting.
Lower Body: Squats, deadlifts, and lunges help build the leg strength needed for explosive pitches and base running.
Core Stability: Planks, medicine ball twists, and cable rotations are part of his routine to strengthen his core, which is essential for rotational power in hitting and pitching.
Cardiovascular Fitness
To maintain endurance, Ohtani includes running, cycling, and swimming in his training. High-intensity interval training (HIIT) is also used to improve stamina and explosiveness.
Flexibility and Mobility
Ohtani’s routine emphasizes flexibility to prevent injuries. He regularly incorporates yoga, stretching, and dynamic warm-ups to keep his muscles loose and agile.
Recovery and Rest
Given the demands of his schedule, recovery is a key focus. Ohtani uses techniques like massage therapy, ice baths, and foam rolling to aid muscle recovery. He also prioritizes sleep, aiming for 8-10 hours per night to ensure his body can repair and recharge.
Mental Preparation
An integral part of Ohtani’s preparation is his mental visualization practice.
Visualization involves imagining scenarios on the field, such as delivering a perfect pitch or hitting a home run, to mentally rehearse and prepare for success.
This technique helps him build confidence, reduce anxiety, and improve focus during games.
By repeatedly visualizing positive outcomes, Ohtani primes his mind to react effectively in real-life situations, ensuring he remains calm and composed under pressure.
Additionally, this practice allows Ohtani to mentally anticipate challenges, whether it’s facing a tough pitcher or navigating high-pressure moments.
Visualization is not only about success but also about strategizing responses to potential setbacks, which enhances his ability to adapt and perform at an elite level.
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