Protein, supplements, etc...

Discussion in 'Health & Fitness' started by JTay0481, Jul 19, 2012.

  1. JTay0481

    JTay0481 New User

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    Just now trying to start getting back into shape and a more active lifestyle. I haven't ever taken and kinds of protein or supplements before and I'm just wondering if it's really worth it...
     
    #1
  2. jonnythan

    jonnythan Professional

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    In some cases yes.

    Protein is required to maintain muscle mass. How much is required depends on a few factors, most notably your calorie intake and how much you use the muscle.

    The fewer calories you eat, the more protein you need. The more you work out, the more protein you need. Thus, you need the most protein when you work out while eating a calorie deficit (losing weight).

    Protein supplements are good for people who don't get enough protein from regular food. If you're losing weight, try to shoot for 1.5 grams per day per kg of bodyweight. There's evidence to suggest that even a little more than that can be beneficial, especially if you lift weights.

    If you're maintaining your weight, shoot for about 1 g per day per kg of bodyweight. If you're gaining weight, I assume you are doing this while lifting to increase muscle mass, so continue to shoot for at least 1 g per day per kg of body weight.

    Try to get most of your protein from regular food. It can be hard to get 100+ grams from just food though. Whey, casein, egg, and soy proteins are food and not drugs - there's nothing wrong with supplementing with them. All are high quality foods.
     
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  3. charliefedererer

    charliefedererer Legend

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    Check out pages 14-16 of the USTA free Recovery in Tennis booklet you can download at http://assets.usta.com/assets/1/dps...ence/RECOVERY PROJECT 22410 EMAIL VERSION.pdf

    Here are some samples:

    "There are several problems with sport supplements:
    there is a lack of research that supports
    marketing claims; the supplement industry is
    poorly regulated, thereby allowing misleading
    claims; up to 30% of sport supplements may
    contain substances that are not listed in
    the ingredients, and that may be banned by
    various anti-doping agencies."

    "After practice or match:
    Consume approximately 200-400 calories of
    a carbohydrate:protein drink or snack with
    an approximate 4:1 carbohydrate to protein
    ratio. Good sources of this are chocolate milk,
    a commercial recovery shake, or a 6-inch
    sandwich with meat/fish. Follow this recovery
    snack within three hours with a more substantial
    meal (i.e. chicken, rice and salad, pasta with
    chicken/fish and vegetables)"

    "3. Protein Intake
    Consume 6-20 grams of protein
    immediately post-training or
    competition.
    4. Timing is Important
    Start your nutritional recovery within
    45 minutes of finishing your training
    session or tournament match."
     
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  4. jonnythan

    jonnythan Professional

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    It's important to think of protein more as a food than a supplement. It's not a drug or something. It's just food.
     
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  5. kragster

    kragster Hall of Fame

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    I love protein!!
     
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  6. The Wreck

    The Wreck Semi-Pro

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    If you're not getting the necessary amount for your body through your regular diet, then you can supplement.
     
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  7. SwankPeRFection

    SwankPeRFection Hall of Fame

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    Protein shake after 4 hours of tennis is usually enough for me not to be sore the next day at all. 8-10 oz usually of the lean protein mix.

    Also, since switching to Accelerade (which has some protein in it), I've noticed that I don't have to always have a shake. I usually just drink one if I'm a bit hungry before bed. Protein instead of carbs as a snack before bed is a good thing.
     
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  8. PKfan1

    PKfan1 Semi-Pro

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    When you say get back in shape what are you doing to reach this goal? Nutritional requirements vary depending on your emphasis in training. If you are trying to increase endurance than I would suggest not supplementing too much protein. A healthy balanced diet would provide enough protein for that. If your goal is increase strength and muscle mass or only lose fat than you should intake about 1.5g of protein per pound of body weight a day. eg. if you weigh 180lbs intake 270g per day. That would be a lot of food and excess calories to consume with out a protein supplement considering your average meal has around 30g of protein.
     
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  9. PKfan1

    PKfan1 Semi-Pro

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    Ooops... I completely overlooked Jonnythan's posts. Sorry for the echo.
     
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  10. jonnythan

    jonnythan Professional

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    1.5g per pound is way more than anyone needs.
     
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  11. r2473

    r2473 Legend

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    #11
  12. USERNAME

    USERNAME Professional

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    Not if your trying to increase strength and muscle mass, 1-1.5g per pound is what I was putting down when I started lifting for football and my coaches said it should be at least 1.2g per pound on training days. I supp a whey iso mixer and a preworkout now, still taking in 1.5g of protein on training days for college and the same amount (sometimes more) now while lifting heavier during the summer.
     
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  13. USERNAME

    USERNAME Professional

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    #13
  14. jonnythan

    jonnythan Professional

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    All the research indicates that's way too much.
     
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  15. USERNAME

    USERNAME Professional

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    Another science freak tryna make gains haha! I'll take broscience, my coaches and trainers words, and quite simply the fact that I put on strength and size at a good rate when going with around 1.5g of protein per lb on training days. 1.2-1.7g per lb is where I see the best results in strength gains and recovery time, but you can do whatever the **** you wanna do! Lolz go watch some IanMcCarthy pop tart fitness vids mister research.
     
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  16. r2473

    r2473 Legend

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    no, its not

    just slowly ease back into it

    what type of stuff are you (planning on) doing?
     
    Last edited: Jul 23, 2012
    #16
  17. jonnythan

    jonnythan Professional

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    I will never understand the glorification of ignorance.
     
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  18. USERNAME

    USERNAME Professional

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    I used to be one of those guys that would read every study and article and follow them like law, made good gains but nothing great... Then I started eating bigger cause my coaches said i had to and listening to guys I knew who were yoked outta all hell and what do ya know! Made HUGE strides in strength and size. Kept goin with broscience in college after I totally stopped football and I'm still making gains!
     
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  19. jonnythan

    jonnythan Professional

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    To get huge you need to eat huge. That's real science, not broscience. Lots of muscles require lots of calories.
     
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  20. PKfan1

    PKfan1 Semi-Pro

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    I apologize, I mixed up my thought, I meant 1.5 g per kg not lb, but I don't know what research you are referring to. 1g per kg is too little for an active adult. Especially if you are getting a lot of exercise and you are trying to gain muscle.
    This is good article. And there are many many more supporting my argument if you just look.
    http://exercise.about.com/cs/nutrition/a/protein_2.htm

    But let me say this, I have no idea what broscience is nor do I want anything to do with it.

    Also let me recommend that you check out www.mobilitywod.com if you are really trying to get in shape.(just ignore all the cf stuff)
    This stuff can help all of us tennis players with flexibility and really help to cut down on the risk of injury and also help in your everyday life.
     
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  21. jonnythan

    jonnythan Professional

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    Ah OK. Big difference! 112g per versus 250g per day difference for me!
     
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  22. PKfan1

    PKfan1 Semi-Pro

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    Also USERNAME, you are on a tennis board. I don't think most of us here are trying to get HUGE, and I'm not sure how you got HUGE gains from the OP's wording "active lifestyle."
     
    #22
  23. USERNAME

    USERNAME Professional

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    I picked tennis over football in HS. I put on weight during my time off from collegiate play now during summer but still play open tourneys 1-2 times a month and hit 4-6 days a week, lifting has never hindered my play and according to my teammates and current coach I lift "big" (compared to football, I see it as wussy shiz). I'm leaner and lighter now than when I played football but still outlift everyone on my team in just about every compound move. That said I'm middle of the pack on my team and a better dubs player, but I'm still competing at a fairly high level.
     
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