Whey Protein for Injury Prevention in Basketball Players
This Guide Explains to You:
- What whey protein is
- How whey protein may help basketball players recover from injury
- The best-recommended whey protein supplements
Basketball playing is a high-intensity activity which means you are exposed to common injuries including ankle sprains, achilles tendonitis, knee tendonitis, concussion, jammed fingers. You can prevent basketball injuries by playing with proper technique, wearing proper gear, warming up before stepping on the court, and, most notably, counting protein to your diet for muscle strength and rapid recovery of damaged muscle tissues and cells. Whey protein is a leading source of essential nutrients your body requires for muscle growth and tissue repair.
What’s more for basketballers is the constant requirement of agility and athleticism to run from end to end, defend, and shoot those incredible three-pointers or dunks. As a court-based activity, this game involves rapid acceleration and deceleration over a period of 32-48 minutes. This time varies depending on the level you are playing at.
Maintaining this form means your body must have a reliable source of energy that ensures you maintain your top game. Also, since your muscles are heavily involved in contraction and relaxation during movement, you need nutrients that will accelerate your recovery. Ripped.com here shares valuable insight on the appropriate dose of whey protein for injury prevention in basketball players.
What is Whey Protein?
Whey protein is a type of powdered protein-based supplement. The main source of whey protein is cow milk. Usually, when cheese is being processed, curd separates, leaving a liquid-like substance known as whey. This liquid is separated, sprayed, and dried to produce whey protein powder - a dietary supplement with incredible benefits. It usually comes in three types, whey protein concentrate, isolate, and hydrolysate.
Overview of Benefits of Whey Protein in Injury Prevention
Whey protein contains essential amino acids like leucine, a known muscle growth enhancer. Also, this compound prevents muscle loss and increases bodily strength. Better muscle mass and strength enable your body to prevent injury caused due to high-intensity activities such as basketball.
The Science Behind Whey Protein for Injury Prevention in Basketball Players
It is scientifically proven that basketball players may experience improved muscle mass and strength from whey protein. This benefit is just one of many. Adding more to the list of benefits of whey protein to basketball players is- it positively impacts your tendons and ligaments.
How Does Whey Protein Improve Muscle Mass and Strength in Basketball Players?
Whey contains all the essential amino acids, like leucine. These amino acids stimulate muscle protein synthesis, which promotes an increase in muscle cell volume, thus giving you improved muscle function. Better muscle protein synthesis also ensures that your muscle breakdown is reduced and your muscles recover effectively during the anabolic state.
Leucine is one of the branched-chain amino acids; it also gives your body a burst of energy and helps you maintain it for the ultimate workout experience and endurance performance.
How Does Whey Protein Impact Tendons and Ligaments in Basketball Players?
Several high-protein foods, are instrumental in producing collagen. This is mainly because it contains amino acids like glycine, proline, and hydroxyproline. These active compounds are used by your body to make collagen.
Collagen is an essential compound required for your body to make connective tissues. Your body is connected by structures known as ligaments and tendons, and both comprise collagen. Ligaments connect bones, and tendons connect muscles to the bones. They are both commonly found in your joints, and every basketball player must ensure they are in perfect shape due to the agility, flexibility, and athleticism required to play the sport.
In essence, collagen as a protein provides healthy joints and skin elasticity to support rapid and intermittent movements that are the life of a basketballer on a court.
How to Incorporate Whey Protein in Basketball Training and Recovery Plan
We need to answer two main questions to get an idea of the incorporation of whey protein in a basketball injury recovery plan. The two questions include
- How much whey protein do you consume as a basketball player for the best muscle recovery plan?
- How you should consume it?
How Much Whey Protein Should Basketball Players Consume for Injury Prevention?
Protein-rich supplements like whey protein ought to be the foundational recovery components for every basketball player, particularly during the competitive season. Although doses may vary depending on your goals and level of activity, it is recommended that you use 1-1.5 grams per pound of your body weight. This should be taken daily at intervals of about 4-5 hrs. You should consider 0.14g per lb per occasion for optimal muscle recovery support.
Ideally, you should always take your whey protein shortly after a game or practice session since this is the time when your body is in an anabolic state where your muscle tissue is on a path to recovery.
Best Ways to Consume Whey Protein for Basketball Players
There are three best ways of taking your whey protein as a basket player. These are the following:
- Protein Shakes: You can add your recommended serving of whey protein powder into a glass of water or milk and stir to create the ultimate muscle recovery and an injury-preventing protein shake. This is the easiest and quickest way of consuming this supplement.
- Protein Smoothies and Baked Goods: Whey protein can be added to your favorite smoothie and used as a substitute in your baking recipes for a convenient and tasty option.
- Whey Protein Bars: Protein bars offer a fast and convenient way of ‘proteining up’ your body on the go.
You can mix your whey protein with a balanced diet for the best possible results. When taking this product, you may combine it with wholesome fruits and vegetables rich in essential vitamins and minerals. It is best to add healthy fats such as omega 3 and 6 and recommended carbohydrates for sustained energy during the game.
Choosing the Right Whey Protein for Basketball Players
The whey protein supplement market is flooded with many products from many manufacturers. This has made choosing a best whey protein supplement a nightmare for consumers of these products. To make it easier, we have created a guide for what you should look for in your whey protein supplement.
Factors to Consider When Choosing a Whey Protein Supplement
When choosing the right whey protein supplement to meet your needs, you should consider the type and quality of ingredients used. Here are some of the things to look out for:
Availability of BCAAs
Branched Chain Amino Acids are a must-have in your whey. Post labels will always include the rations of essential amino acids like leucine, isoleucine, and valine, which are good for energy, growth, and muscle repair.
Carbs Are also essential
You want to go easy on your carbs because despite them giving you energy, they can easily increase your mass. However, this does not mean you keep off carbs completely since you need carbs for insulin creation, which is required for better amino acid absorption that stimulates muscle growth. The ideal whey protein for you should contain at least 3% of your daily value of carbs per serving.
Most supplements use artificial sugars to enhance their taste. However, these artificial sweeteners may be harmful to your health. So you should avoid them at all costs.
Look for Standard Marks of Quality
You must ensure that you only use legal and approved products that meet the required standards. As a result, you should look for labels that are approved in the market and are third-party tested. The other factor is to look for standard marks of approval and quality.
Popular Whey Protein Brands And Options For Basketball Players At Ripped.com
- On: Gold Standard 100% Whey Protein Powder Chocolate Mint 28 Servings: On: Gold Standard 100% Whey Protein Powder is a best-selling high protein quality source for whey protein isolate, which provides you with strength, energy, and muscle growth.
- Alani Nu: Whey Protein Powder - 15.78oz: Alani Nu: Whey Protein Powder is a whey protein powder supplement that contains over 23g of high-quality protein per serving.
- Modern Iso: The Better Whey Protein Isolate Pina Colada 20 Servings: Modern Iso: The Better Whey Protein Isolate Pina Colada is a leading muscle builder when coupled with muscle-building exercises and endurance activities like basketball.
Whey protein has several benefits that basketball players should not sit out on. These benefits include muscle growth, improved athletic performance, injury prevention, and recovery. As a basketball player, this supplement is a must-have if you want to level up your game and work rate on the court and during a workout.
Frequently Asked Questions
What is whey protein, and how does it benefit basketball players?
How does whey protein compare to other types of protein for injury prevention in basketball players?
What are the best ways to consume whey protein for basketball players?
How does whey protein improve muscle mass and strength in basketball players?
How does whey protein impact tendons and ligaments in basketball players?