Successful basketball players have a combination of speed, power, agility and endurance to complement their skills and work ethic. However, the most important component that ties everything together and maximizes potential is nutrition. Players eat certain foods during different parts of the day to support high energy levels, muscle development, body functions and tissue repair.
Lean Proteins
Basketball players should eat a balanced diet that contains about 10 to 15 percent protein, according to Alan Stein, former co-owner of Elite Athlete Training Systems. This typically results in about 0.6 to 0.8 g of protein per pound of body weight. For example, a 200-lb. forward should consume about 120 to 160 g of protein per day. The protein foods provide the nutrients and building blocks for lean muscle tissue, and should come sources such as fish, chicken, turkey, lean beef and low-fat dairy products.
Carbohydrates
While protein provides the nutrients to build and repair muscle, carbohydrates provide a significant energy source for workouts, training and games. Trainer Stein recommends consuming about 60 to 65 percent of your total calories from carbohydrates, and some sports nutritionists recommend up to 70 percent during tournaments. This typically results in about 2.7 g of carbohydrates per pound of body weight per day. Foods containing carbohydrates that basketball players eat include fresh fruits and vegetables, along with whole grains such as oatmeal, brown rice and whole wheat pasta.
Sports Drinks
During a basketball game, one of the most important considerations for extended energy is hydration and electrolyte replacement. To handle those, basketball players commonly consume sports drinks during time-outs and halftime. Proper hydration starts about two to three hours before the game, when basketball players drink two to three cups of sports drinks. The drinks are specifically formulated with electrolytes and carbohydrates to replace the sodium lost in sweat, and they supply a steady flow of energy.
Recovery
After an intense game or training session, basketball players eat certain foods to promote a quick, healthy recovery. The post-workout recovery meal is designed to supply essential nutrients that promote lean tissue development and repair that reduces the potential for injuries. As a general rule, players combine different carbohydrate and protein sources to make a meal or shake. Some basketball players drink chocolate milk or fruit juice mixed with protein powder to supply the carbohydrates and protein.
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