what to eat.
Basketball is a very vigourous and demanding sport. The non-stop running, including times of short burst sprinting, along with jumping can take a toll on a player's body. Players should prepare themselves by eating and drinking in a smart way before, during, and after games.
Playing basketball burns lots of energy and fluid in one's body. Therefore, replenishing these supplies is essential to the body. For the high-impact energy required of basketball players, Carbohydrates are a great source of fuel. Without these the body is susceptible to fatigue and diminished skill ability. Athletes must also stay hydrated during games and practices. The effects of dehydration can be felt when its too late. The absence of fluid can cause cramps. Fluid losses of only 1-2% of body weight can negatively effect performance and cause dehydration. Even on non game days, players should try to continue hydrating by drinking water or sports drinks.
Coaches and players should learn the importance of proper hydration and incorporate hydration strategies into every practice and game situation. This will help "train" players to drink enough.
Playing basketball burns lots of energy and fluid in one's body. Therefore, replenishing these supplies is essential to the body. For the high-impact energy required of basketball players, Carbohydrates are a great source of fuel. Without these the body is susceptible to fatigue and diminished skill ability. Athletes must also stay hydrated during games and practices. The effects of dehydration can be felt when its too late. The absence of fluid can cause cramps. Fluid losses of only 1-2% of body weight can negatively effect performance and cause dehydration. Even on non game days, players should try to continue hydrating by drinking water or sports drinks.
Coaches and players should learn the importance of proper hydration and incorporate hydration strategies into every practice and game situation. This will help "train" players to drink enough.
pre-practice/game meals As these are the longest activites for the athlete, he/she should prepare their body like so. Meals should be eaten two to fours house before a game or practice and should contain more carbohydrates than protein. Players should drink 16 ounces of water or a sports drink two hours before competingm then another 4 to 8 ounces 30 minutes before competing.
gametime meals It is important to continue effective fueling strategies. Carbohydrate and fluids, are as important during the game as before the game. Drinking sports drinks at the recommended intervals of 4-8oz every 15-20min. Players should consume a small portion of solid food at halftime to help reload carbohydrate energy. Be sure to consume 6-8 oz of water or sports drink along with these type of carbohydrate sources.
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post-game/practice mealsRecovery nutrition is an important concept in any sport utilizing carbohydrate energy. In basketball, teams will play games on consecutive days or travel to AAU or other tournaments requiring teams to play multiple games several days in a row. This allows little rest and recovery, causing recovery nutrion to play an enormous role. Players should strive to consume approximately half of their body weight in grams of carbohydrate within 30min immediately following practice and games. Recovery snacks should be high in carbohydrate, low in fat, and can contain a small amount of protein such as:
day to day mealsWhen a routine still contains exercise, but not the frantic pace of games or practices, a more balanced diet should be implemented. His plan also suggests limiting fat, sugar and sodium, drinking at least 64 ounces of water per day and eating five to seven small meals over the course of the day.
Avoid:
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