Whether dribbling, dunking or running a fast break, basketball is a highly demanding sport that requires continuous bursts of energy. Success in the game depends upon staying sharp both physically and mentally. Fatigue can lead to poor performance and open up an athlete to injuries. Key components of basketball nutrition include selecting adequate carbohydrate sources and staying hydrated.
Basketball Nutrition
According to The President's Council on Physical Fitness and Sports, athletes should eat a variety of foods daily. Carbohydrates are an athlete's main fuel source. The body stores carbohydrates as glycogen. During exercise, muscle glycogen is broken down to provide energy. Good carbohydrate choices for athletes include whole grain breads, cereals and pastas, baked potatoes, fresh and dried fruits, vegetables and beans. Basketball players also require quality protein sources, such as lean poultry, fish, reduced-fat cheese, skim milk and eggs, to help repair muscle damage resulting from this stop-and-go sport. Small amounts of healthy fats, such as olive and canola oil, avocado, nuts and seeds, round out the diet. Athletes should avoid fried foods, high fat meats, processed snacks and sugary foods.
Basketball Hydration
Dehydration can exist before its symptoms of thirst, fatigue, headaches and muscle cramps occur. Fluid loses of only 1 to 2 percent of body weight, after just an hour of intense exercise, can impair performance and lead to dehydration. Good fluid choices for basketball players include water, 100 percent fruit juices and sports drinks. Alcoholic, carbonated and caffeinated beverages should be avoided.
Pre-Practice and Pre-Game Meals
Showing up on the court fueled is a priority. Each player should determine what works best for him during training rather than before a game. Eat a snack one to two hours or a meal two to three hours before practice or game time to allow for digestion. Players should feel satisfied, but not stuffed. Select easy to digest carbohydrate snacks: bagels, bananas or 100 percent fruit juice. Fill 2/3 of the plate with carbohydrates and 1/3 with lean protein for pre-game meals. Avoid greasy, high fat foods. Drink 16 oz of cool fluids two hours before play. Drink 4 to 8 oz 30 minutes before play to maintain hydration.
Game Time
During the game, players can stay hydrated by drinking 4 to 8 oz every 15 to 20 minutes. As a general rule, most people consume 1 oz of fluid with each gulp they drink. Sports drinks are ideal since they provide both fluid and carbohydrates.
Recovery Nutrition Plan
Refueling is important after basketball. Following guidelines can promote faster recovery in players. Divide body weight by two to determine the grams of carbohydrates to consume within 30 minutes of play. For instance, a 150 lb player would require 75 g of carbohydrates from food and fluids. Combine carbohydrates with a small amount of protein. Select salty foods or beverages if prone to muscle cramps. Continue the recovery process with a balanced meal containing carbohydrate rich foods one to two hours after play. Weigh players before and after practices and games to gauge fluid loses. For every pound of weight lost, rehydrate with 16 to 24 oz of fluids within two hours.
References
- Nutrition and Athletic Performance - Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc. 2009:109(3): 509-527
- "The President's Council on Physical Fitness & Sports; Exercise and Weight Control"; 2010
- "European Journal of Clinical Nutrition"; Impact of Mild Dehydration on Wellness and on Exercise Performance. Maughan RJ; 2003:57 Suppl 2: S19-23
- University of North Carolina Sports Medicine; A Look at Performance Nutrition Keys for Basketball. Ketterly J; 2006
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