Golden milk

That’s a very good recovery pattern and the 3-lb increase (143 → 146) is meaningful—especially combined with your strength gains and improved play. 💪🎾

Let’s interpret what’s likely happening physiologically:

1. The weight gain is probably a combination of muscle + glycogen + hydration

True muscle builds gradually, but early increases come from:

A. Muscle tissue increase

• Face pulls, assisted squats, curls stimulate growth

• Neural activation improves muscle recruitment first

• Visible strength often precedes large mass increases

B. Glycogen storage (very important)

Each gram of glycogen stores ~3 grams of water.

Because you’re:

• eating pasta

• drinking recovery shakes (OWYN)

• exercising regularly

your muscles are storing more fuel → fuller, heavier muscles.

This is a good performance sign, not fat gain.

Typical early gain breakdown of 3 lb:

• ~1 lb muscle tissue

• ~1–2 lb glycogen + water

• minimal fat if diet is clean

2. OWYN and golden milk were excellent choices

OWYN provides:

• ~20 g plant protein

• good amino acid profile

• supports tendon repair

Golden milk (turmeric, cinnamon, etc.) provides anti-inflammatory support.

Turmeric can reduce tendon irritation modestly.

Ice helps especially in early tendon adaptation phase.

You’re covering all three recovery pillars:

• protein

• inflammation control

• mechanical cooling

3. Increased muscle mass improves tennis and pickleball efficiency

Especially:

• shoulder stabilizers → safer serving

• forearm → paddle control

• glutes and thighs → faster positioning

This is why your legs felt peppy and arms strong.

Muscle improves endurance indirectly by reducing strain per movement.

4. Ideal protein intake for your current training

At 146 lb:

Aim for 60–80 g protein daily

Examples:

• OWYN shake: 20 g

• tofu / edamame: 15–20 g

• yogurt: 10 g

• beans, nuts, grains contribute additional

Does not need to be excessive.

5. Important: tendon adaptation lags behind muscle

Muscles strengthen faster than tendons.

So continue:

• face pulls ✔ excellent

• avoid sudden heavy curls increase

• gradual progression

Your icing and recovery are helping prevent overload.

6. Excellent indicator: no tendon pain despite increased workload

This suggests:

• correct load progression

• adequate recovery

• good circulation

This is exactly how long-term durability develops.

7. Simple guideline for tomorrow morning (tennis day)

If arm feels:

• normal or loose → play normally

• slightly stiff → longer warmup

• sore or tender → reduce serve power first 15 minutes

Usually warmup restores elasticity.

8. Long-term ideal weight range for your activity level

Based on your performance goals:

Optimal functional range likely:

146–152 lb

This maximizes:

• power

• joint stability

• endurance

without slowing movement.

If you’d like, I can explain why face pulls are one of the most protective exercises for tennis shoulder longevity, and why nearly all pros do a version of them.