Protein, supplements, etc...

[JTay0481]

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...

[jonnythan]

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.

[charliefedererer]

Check out pages 14-16 of the USTA free Recovery in Tennis booklet you can download at http://assets.usta.com/assets/1/dps/...%20VERSION.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 carbohydraterotein 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."

[jonnythan]

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.

[kragster]

I love protein!!

[The Wreck]

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

[SwankPeRFection]

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.

[PKfan1]

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.

[PKfan1]

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

[jonnythan]

Originally Posted by PKfan1

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.

1.5g per pound is way more than anyone needs.

[r2473]

Originally Posted by kragster

I love protein!!

http://recordsetter.com/world-record...contentsection

[USERNAME]

Originally Posted by jonnythan

1.5g per pound is way more than anyone needs.

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.

[USERNAME]

Originally Posted by r2473

http://recordsetter.com/world-record...contentsection

Hahahaha I know so many bros like that! Guy is gonna be crapping bricks hahahahh

[jonnythan]

Originally Posted by USERNAME

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.

All the research indicates that's way too much.

[USERNAME]

Originally Posted by jonnythan

All the research indicates that's way too much.

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.

[r2473]

Originally Posted by JTay0481

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...

no, its not

just slowly ease back into it

what type of stuff are you (planning on) doing?

[jonnythan]

Originally Posted by USERNAME

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.

I will never understand the glorification of ignorance.

[USERNAME]

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!

[jonnythan]

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

[PKfan1]

Originally Posted by jonnythan

All the research indicates that's way too much.

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.