Re: Protien question (man u must get these alot)
Squats are good, stairs are too. Eating protein is not going to give you strength. You need to do some resistance training to build strength and muscle. There really is no TOO much protein, there really might be, but you'd really have to struggle to overdo it.
Eat protein before and after a workout, to help in the rebuilding of muscle tissue. You should eat protein with every meal too. But especially before/after a workout session.
What actually are you trying to improve? Jump height, stamina, throwing stuff, what? As for your calorie need, what is your height and weight? I don't know the breakout, but someone here might. Id say 2000 calories is good for active people, you shouldn't gain or lose weight. Might gain a little weight, but will be muscle if you go that route.
But yeah, if you wanna work your legs out, do stairs, squats, jogging, jumprope..all those are good for stamina and leg strength. 2-3 times a week is good, for about an hour maybe 2, or somewhere inbetween.