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Off-season Conditioning Part 3: Recovery Nutrition
November 2, 2011

Part 1 (link coming soon!) and Part 2 (link coming soon!) dealt with physical conditioning. Now we need to make sure your nutrition allows for proper recovery and progression.

What Aspect of Nutrition Should I Focus On?

Of the 3 main main nutrition foodstuffs (Protein, Carbohydrate, and Fat), I strongly recommend you make sure to get enough protein every day.

To find out your protein intake:

  1. Take your weight in pounds and divide by 2.2 = weight in kilograms
  2. Multiply your weight in kilograms by 1.5 = the minimum amount of protein needed each day
A 200-pound high school student-athlete needs at least 136 grams of protein per day (200/2.2 = 91 kilograms x 1.5)

Are There Any Unhealthy Ingredients In Protein Supplements?

I have written a review of protein supplements (link coming soon!). Unfortunately, almost all well-known supplements contain 3 potentially harmful ingredients:

Splenda which may weaken your immune system

Acesulfame Potassium which may cause Thyroid Problems

Vegetable Oils which may increase inflammation and may increase your risk for illness.

Which Protein Supplement has NONE of the above potentially harmful ingredients?

A protein powder you can get at St. James Nutrition:

NOW Foods Whey Protein Powder that come in Chocolate, Vanilla, Cookies and Creme, and Strawberry.

NOW 20Foods 20Whey 20Protein

Which Meal Replacement has NONE of the above potentially harmful ingredients?

It's the only meal replacement supplement I sell in my office - Protomeal Powder by Protocol for Life Balance


When Is The Best Time to Take Protomeal and/or NOW Foods Whey Protein?

The best time to focus on having a high-quality supplement is within 30 minutes after training. That is when your body needs high-quality nutrition the most as it is starting to recover.

You can click here (coming soon!) to learn more about post-workout nutrition

Have a Question About This Newsletter?

Please call (631-352-7654) or email ([email protected]) Dr. Arnold!