Proper nutrition is essential every day of the week, but especially on game day if you're an athlete. Basketball games can drain your body of energy quickly if you don't show up prepared. Games are quick-paced and physically demanding; to keep fatigue from setting in, you must fuel up with proper nutrition to optimize your athletic performance. Eating right during and after a game is also key in helping your body recover.
Pre-Game
You want to minimize carbohydrate depletion during games, because carbs are your No. 1 source for energy. There are a variety of carbohydrate-rich foods, but not all are the same. Get your carbs from foods such as fruits, vegetables and grains. Eat a full meal heavy on these kinds of foods two to four hours before your game. The further out the game is, the larger your meal should be, and the more lean protein it should contain. Your pre-game meal should consist of two-thirds carbohydrates and one-third lean protein. Good protein options include lean-cut meats, eggs and low-fat milk.
Hydration
Staying hydrated is as important as keeping your energy levels up. According to the Atlantic Coast Conference website, it only takes 1 to 2 percent of your body weight in fluid loss to adversely affect your athletic performance. Thirst is a sign of dehydration, as is dark, strong urine. The best drink is water, but sports drinks are also acceptable, boosting your glucose levels, which provide you with energy. Drink at least 16 oz. of water or a sports drink as part of your pre-game meal two to four hours before the game. Drink another 4 to 8 oz. 30 minutes before tip-off.
Game Time
As you play basketball, your energy levels are being depleted. To last, nourish your body. Water is always a good way to replenish the fluids you lose as you sweat, but sports drinks are more beneficial, providing both needed fluid and carbohydrates. Drink 4 to 8 oz. every 15 to 20 minutes, calculating one big gulp as equal to 1 oz. Don't shy away from solid food at halftime or during a timeout. Eat energy-boosters such as oranges slices, granola snacks or energy bars, and wash them down with 6 to 8 oz. of water to help expedite the absorption of carbs.
Post-Game
Basketball schedules can be grueling and sometimes require games on consecutive days. Proper post-game nutrition is critical to adequate recovery for the next game. As with pre-game nutrition, should be replenishing with carbohydrates to increase energy levels. The ACC website recommends that you consume approximately half of your body weight in grams of carbohydrates within 30 minutes following a game. Keep it healthy, though. Having worked hard during a game is not a free pass to eat wrong. Get your carbs from sports drinks, granola snacks, bananas and fig bars. Aim to eat a whole, low-fat meal within one to two hours after the game, and continue to hydrate as did would before the game.
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