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Originally Posted by Rufio
And again, the protein part is very important. To maintain your current muscle mass if you weigh 200 lbs, you need 200 grams of protein a day. If you want to gain any more, you'll probably need to go well over 200 grams occasionally on days you lift.
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Those estimates seem a bit high to me for maintenance. I've typically heard 1gram per kilogram of bodyweight, so approx .5grams per pound
As for the sugars, they will be okay since you will have just finished "exercising". In this case your body will need the carbs to replenish the glycogen (effectively sugar) that you muscles used up during the game. Just don't go overboard. I would say 2g carbs for every 1g protein. Like mentioned above chocolate milk would be a good and simple choice (although there is no way I could drink chocolate milk after heavy running)