Question

. Tony is a 17-year-old basketball player. His coach recommended that Tony find a supplement to aid in his recovery from workouts. Tony found a product that contains 10 grams of protein, 40 grams of carbohydrate, 1,000 mg of vitamin C, and 30 milligrams of vitamin E per serving.
Did Tony find an appropriate supplement to aid in his post-workout recovery? If yes, how many servings should Tony consume after a workout? If not, what recommendations would you provide to Tony for an alternative supplement or food product?

Answer 1

Basketball players aim for lean physique to play. Protein is an important part of their diet as it helps to build muscle and helps the body to increase metabolism to burn fat. Hence each and every meal should minimum contain 20g proteins. Here the supplement is post workout supplement which is consumed within 30 minutes after the workout. High protein is necessary in this supplements to help the muscle to recover and grow. Workout is basically straining our mucles and our diet is to provide proteins for recovery and buidling of more muscles. Hence the supplement proposed is not perfect.

The supplement should contain :

1. Minimum 20g protein

2. 40g carbohydrates. The ratio of protein to carbs should be 1:2.

3. During workout vitamins which are water soluble like, B and C are lost by the body through perspiration and metabolism While fat soluble vitamins like, A,D and E remain in the body. Hence post workout the player must consume Vitamin C in more amount. For an active person like a basketball player per day vitamin C consumption should be between 1000 - 3000mg. Hence 1000mg post workout is good. Also a small dose of Vitamin B is required.

4. Vitamin E is also important as it is known to reduce workout induced muscles pain. But the amount of Vitamin tolerance of our body is 400 IU which is approx. 300 mg for 17-19 year male. So the amount of Vitamin E should be increased. Also Vitamin D should be included in post workout supplement (source - fish liver oil)