Better Than a Gym!

Sports Nutrition for Basketball

Athlete: TJ Lowery


TJ’s TriSystem Sports Nutrition Goals:

  1. Enhance and support basketball performance and recovery from workouts, games and practices.
  2. Support lean muscle gain, growth “filling out” of a 6’4″ inch frame.
  3. Decrease inflammation and support tendon and connective tissue health to prevent patella tendonitis and repetitive use injury.

Shake recipes: Click here for a ready-to-print sheet. Be sure to drink plenty of water in addition to these shakes. These are in addition to meals TJ is already eating throughout the day.

 Special ingredients:

Whey Protein: Whey is the best that dairy can offer. Research shows it is best for muscle building and there are a lot of different whey protein powders out there. This one is best for TJ because it has absolutely no artificial ingredients, no artificial sweeteners and it is palatable. TriSystem has found the best price for this product here. or ship same day so if you order it today, most likely you’ll have it tomorrow.

Vitalyte: Gatorade, Powerade and other sports recovery drinks have become highly commercialized. They no longer have the original value or purpose they were designed for. Vitalyte holds true to the original research, is more natural and effective than the liquids that are now sold in soda machines. Vitalyte can be purchased several places on the internet for a good price, but does not carry it. We purchase it locally at REI in San Diego.

Glutamine: This amino acid is a strong antioxidant that is in every muscle in our body. It will help TJ recover and keep his immune system functioning at its best. TriSystem purchases this at

Chia seed and Flaxseed: These both provide a source of fiber and essential fatty acids for hormone support of the high levels of testosterone and growth hormone that TJ’s body is naturally producing. They also have shown to contribute to joint health.

Almond Milk: Almond milk was chosen over nonfat milk to reduce the likelihood of inflammation due to too much dairy in TJ’s diet.

Creatine Monohydrate: this stigmatized supplement is safe and effective for improving strength and explosive power. This translates to improved vertical jump. faster sprints, and stronger passes in basketball. It is not banned by the NCAA or the NBA and if taken properly, along with good hydration, this could increase TJ’s strength performance.

TriSystem EDGE: This is my own creation. It is a tablet containing 6 herbs that will increase TJ’s focus and concentration during practice and games. It helps to mitigate pre-game jitters and supports endurance and recovery from hard exercise. All ingredients are safe, effective and not banned by any organization. I will supply this to TJ if he would like to try it.

Sports Nutrition for Ankle Strengthening and Preventing Ankle Sprains:

Targeted Supplementation does have limited benefit as long as it is in addition to a well balanced diet including adequate hydration.

TriSystem EDGE for Sprained Ankles:

Active ingredients specifically beneficial for a sprained ankle:

  • Tumeric (see research below)
  • Milk Thistle (see research below)
  • Rhodiola (see research below)
  • Yohimbe Bark (see research Below)
  • Green Tea (see research below)

For your Reference:

[BOOK] A Guide to Sports and Injury Management


R KIZHAKKEDATH – International Journal of Pharmacy & …, 2013 –
The volatile oil of turmeric also possess anti inflammatory properties as evidenced from clinical
studies [11 An effective treatment should relieve acute pain and reduce swelling in the injured
area to J, Orchard J. The use of therapeutic medications for soft tissue injuries in sports

M Bundy, A Leaver – 2012 –

COMMON INJURIES Ankle andfoot Anterior view Forefoot (anteriorview) Inferiorview(sole of
foot) Lateralview findings and then to the rehabilitation techniques to treat the injury inan
easy-to 1:Training and conditioning Chapter 2: Injuryprevention Chapter 3: Nutrition Chapter 4

[BOOK] Sports Medicine: General Practice: The Integrative Approach Series

K Phelps, C Hassed – 2012 –
Dose: 250–500 mg each of turmeric and bromelain, three times a day between meals. and
chondroitin may assist in healing of joint injuries, although most published studies relate to
degenerative knee injuries. Do not apply topically if the skin has open cuts over the injured area

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Summary NCAA banned Substances

Official Document: Download the 2014 WADA Prohibited List

WADA website:

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