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
rotein 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."