Proper nutrition is critical for a basketball player to fuel during practice and games, and for proper recovery. Here are some guidelines to help you stay healthy, gain strength, and perform at the highest level. It was an honor to take part and a thrill to meet and learn from some of the brightest minds on the planet regarding nutrition, hydration and performance enhancement.
Your body can only use approximately 20 grams of quality protein in one meal, so taking in less is inadequate and taking in more is unnecessary for muscle growth.
You should aim to take in 20 grams of quality protein every 4 to 5 hours during the 24 hours following a workout with the first 30 minutes after you workout being the most important.
As body weight increases primarily in the form of body fat , the occurrence of injury increases. So it's important to incorporate conditioning not only for performance but for injury prevention.
Can you make correct game speed decisions when you are fatigued? But a poor diet can make an elite player average. The recommend daily protein requirements for elite level athletes is 1.
Look for this banner for recommended activities. I took what he said very seriously and will never forget the recommendations he gave us. This article will summarize his advice and will serve as a guide for basketball players looking to improve their playing ability simply by being smart about what they eat and drink.
You hear a lot of negative things about carbohydrates these days but basketball players need to know that carbohydrates serve an important purpose - creating energy. Because of this, they should be regular part of your diet but shouldn't be eaten excessively. While breads are full of carbohydrates, he recommended wheat breads and not in high amounts. They are a heavier food and tend to sit in your stomach longer than other foods. Light pastas were mentioned with spaghetti being one of the simplest foods to break down and produce energy.
The red sauce, with tomatoes and other vegetables, was also mentioned as a positive to have as a staple of your diet as well as a pregame meal. No player who wants to get stronger or healthier can do it without the aid of protein. Specifically mentioned were lean proteins like turkey or boneless skinless turkey breasts. I was very interested to learn that fish can provide probably the least fat and best protein available.
My favorite fish, salmon, wasn't on the list of the least fatty fish available and I was surprised about that. Halibut, tuna and cod are all great protein foods that have minimal fats. One of my favorite meals became spaghetti with red sauce and grilled chicken breast. It provided the protein and necessary carbohydrates to have enough energy to compete at the level I needed to compete at. When I was growing up Gatorade wasn't nearly as popular as it is today.
If you got Gatorade you were considered lucky. Today we have so many choices of products to keep us hydrated it is amazing. From Propel to energy drinks to regular water. I don't and won't ever recommend an energy drink as something to take immediately before a sporting event. I don't think it is healthy and I don't think we have enough study materials to prove if it is safe or not.
The caffeine and sugars that are typically in those drinks creates a quick fix but causes a lag as the game goes on. For simple hydration water is generally the safest bet. It is recommended that a player should drink over a gallon of water a day. That's a lot of water, but if you compare it to the amount of sweat that you are producing it really isn't that much.