Research shows that protein intake of 1.8 g/kg body weight is the upper limit for muscle protein synthesis . Don’t let bad nutrition choices bring your game down and stop you from reaching your potential. However, it is very important to ensure adequate hydration, particularly on hot days. Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. It is unlikely that glycogen stores have been depleted enough over the duration of a basketball game to demand topping up. Remember food is fuel and it is also vital for recovery after hard training sessions and games. A basketball player can benefit from eating a small portion of protein prior to a tryout, but she must choose her protein sources carefully. This equals 3640 calories from carbs and protein. For … This is the article for you. Jun 5, 2018 - It is important for an athlete to maintain a healthy diet every day, not just on game day, for overall well-being, endurance and injury prevention. This process is known as gluconeogenesis. Here's Why, 3 Common Diet Myths – And How to Beat Them, How to Make Flavorful Meals Without Excess Fat, Sugar and Sodium, What to Eat to Get Bigger, Faster and Stronger. Minderico, D.A. Santos, C.N. Research shows that both cognitive function and sprint speed are maintained in basketball-type protocols when subjects are supplemented with carbohydrate rather than a placebo. 0 Shares Share on Facebook Share on Twitter The practices, workouts and game … log in sign up. Apple Slices - Put this healthy option in to-go bags for an after-game snack that provides important vitamins and antioxidants. If your basketball game is in the morning, you will most likely not be interested in eating pasta. After your game, you now have to concentrate on recovering the body so that it can get back to its optimal state in the next few days. J Hum Kinet. If you are serious about becoming a better basketball player then one thing that you need to learn early on in your career is the importance of basketball specific nutrition. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Basketball players: eat healthy on days with morning practice and evening games with these meal and snack suggestions. Some research suggests that more protein may be beneficial and it is very safe for most people to eat well above this limit. Glycogen in the muscles is what will fuel explosive activities such as running the court, dunking, rebounding and playing intense defense. Best High Carb Foods For Basketball Players. After the game I'll have a big dinner of whatever I was planning on having anyway. Early Sampling: Which is Better? Early in his career his youth masked his bad eating habits. The carbohydrate stored in the liver maintains blood glucose between meals. The liver stores between 75–100 g of carbohydrate, enough to maintain blood glucose during a 12-hour fast. Throughout the day I snack on unsalted peanuts and celery sticks. But it's still a good idea to eat well on that day. We'll also take a look at what some of your favorite pro basketball players eat. What things should a basketball player never eat? J. For example when comparing whey protein to vegan protein powder, in order to get the same level of protein & amino acids, you'll need to take a much larger serving size of vegan protein powder. Cook up this nacho recipe by placing pork shoulder, Hunt’s Whole Plumb Tomatoes, adobo sauce and a few extra ingredients inside your slow cooker. Once he made the commitment to quit his poor eating habits and changed up his diet, he started to feel the difference. Carbs contain 4 calories of energy per gram so in our example that 100kg player would need to consume between 2000 to 4000 calories worth of carbs per day. Drink regularly throughout the practice/game. Med Sci Sports Exerc. Eat a meal with A LOT of carbohydrates. Basketball players should also be sure to consume a nutritionally balanced meal containing fats, carbs and protein around 2 -3hrs after their post game meal/shake. It is advised that the basketball players eat a meal rich in complex carbohydrates (~ 1.5 grams of carbs per 1 lb of body weight), 3-4 hours before the game. Foods like cereals, pancakes, waffles, bagels, french toast, regular toast (with jelly), bananas, muffins, and juices are very good choices if you are playing a game in less than two and a half hours. To put this into perspective lets take our 100kg athlete example. Instead they should strive to consume heart-healthy fats such as mono-unsaturated fats (olive oil) as well as plenty of omega-3 fats which are found in fish. The Definitive Guide To Diet & Nutrition For Basketball Players, Q. Best Supplements for Basketball Players [Buyers Guide 2020] – Top 10 List! Some studies suggest that the body can't utilize more than around 30g of protein per meal. Hi protein foods include things such as meats, fish, eggs, milk and supplements such as whey. Dec 19, 2015 - These Game Day Quotes will help you to bring your "A" game. | The login page will open in a new tab. Fast-burning carbohydrates such as white rice, pasta and potatoes can be eaten before a run to increase energy but should be eaten in moderation. Eat Catering & Carryout (1906 Packard St.) Just 1.2 miles and an easy walk from Michigan Stadium, eat is a great choice for a quick pregame lunch or post-game dinner. Res. and L.J. For this post workout meal the recommended carbohydrate intake is 1.0–1.2 g of carbohydrate/kg body weight and about 20-30 g protein. For an example of this, I recommend spaghetti. WATER Topics: Relevance. I didn’t drink a lot of water. Lindsay Langford is a registered dietitian and board certified specialists in sports dietetics for St. Vincent Sports Performancein Indianapolis. Junk food contains very little nutrition and therefore does little to promote performance or recovery. The key to a successful game day is eating the wholesome foods that can help one party longer and prevent sending embarrassing texts to your ex. To recover optimally after a game or training an athlete should attempt to consume a meal or drink containing easily digestible carbohydrates and protein. Also be sure to take our free course "Game Day Dominance" where we show you the #1 PRE GAME BASKETBALL DRINK THAT BOOSTS PERFORMANCE. That means very little junk food. How Much Do You Need To Eat. Please feel free to share this guide with your teammates. Therefore our 100kg example athlete would consume between 560- 720 calories per day from protein sources. Stay hydrated. Ball Till We Fall content is free. Low sugar levels can lead to fatigue and tiredness. Glycogen stores glucose which is very important for metabolism. Sardinha (2012). | CHICKEN Professional basketball athletes will often dabble with very low carb or keto diets in the off-season to help them lose body fat fast without having to worry too much about the deleterious effects of in-season calorie and macro restriction. Suggested sources of lean protein include legumes, low-fat dairy such as skim milk and cheese, nuts and tofu. The pre-game meal should also be low in fat and fiber to help aid digestion and limit the chance of in-game gastrointestinal distress (upset tummy and diarrhea). 2017;56:81‐92. A basketball player can benefit from eating a small portion of protein prior to a tryout, but she must choose her protein sources carefully. Avoid high fiber during this time. What should a basketball player eat after a game? So for tomorrow’s game (yay, rugby day! I also don't understand this: "Within 2 hours of exercise, go for a carbohydrate-rich meal. Professional basketball teams go as far as measuring the amount of fluids players consume during exercise while also monitoring their players body mass before and after practice or games. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Howard told CBS Sports, “I was big on drinking Gatorades all the time. This is around 55% of total daily caloric expenditure. Fat has 9 calories per gram so this means our player can consume 106 grams of fat per day. The body digests proteins more slowly than carbohydrates, so a basketball player should only include protein in her pre-workout meal if she is eating two to three hours before the tryout session. The Basics of Basketball Strength Training, 36 Basketball Drills to Take Your Game to the Next Level, Leadership the John Wooden Way: 4 Characteristics of Great Coaches, 18 Basketball Dribbling Drills That Develop the Fundamentals. The study revealed that female high school athletes (aged 16-18yrs) have a daily energy expenditure of around 3,500 calories. How Much Do You Need To Eat. Now if you have a day job and an evening basketball game, you cannot always time your meals perfectly. The urine should be slightly golden (like lemonade) not clear. Carbohydrates provide a good source of energy when paired with lean proteins and vitamins. Copyright 2020 BallTillWeFall, all rights reserved. Does Low Carb Dieting Work For Basketball Players? Carbohydrates found in grains (bread, pasta, cereal), fruits and vegetables are the bodies preferred fuel source during basketball games and intense practice sessions . Sip a sports drinks and water during time-outs and breaks in play. But many players don't know how to balance and time their meals throughout the day, particularly during a tournament weekend or a night game following a morning practice. Like carbohydrates protein also contains 4 calories of energy per gram. Basketball is a sport that requires players to run and remain in constant motion for extended periods of time. “Eating within 30-60 minutes after your workout or game will support optimal recovery,” Turner says. Back in 2012 Dwight Howard was playing for the LA Lakers and eating the equivalent of 24 chocolate bars per day. Sports drinks also contain sugar, which can help raise your glucose levels. Eating healthy carbohydrates at every meal, like fiber, whole grains, lentils, fruits and vegetables boosts energy and keeps energy levels high for endurance. Generally on a vegan diet an athlete will have to eat a greater quantity and variety of foods which can have a number of negative consequences for a basketball player. CHEESE However, a low-carb and keto approach tends to work well for recreational athletes who want to get lean fast and are not overly concerned about achieving top end performance. Eating when you have a case of nerves, anxiety, stress or poor digestion can result in nausea or upset stomach. If you are just coming off the bench for 5 mins then you won’t need to drink any carbs in game assuming that you have eaten plenty of carbs each day in the days leading up to the game. Of course nutrition for basketball players is much more complicated than just simply consuming the right amount of calories. Especially food that is portable and easy to eat while watching the basketball games. But many players don't know how to balance and time their meals throughout the day, particularly during a tournament weekend or a night game following a morning practice. I would eat candy […] A professional basketball player can never afford to be dehydrated due to the potential of impaired performance. Carbohydrates are the preferred fuel source for basketball training and games, however the body can use both proteins and fats for fuel. Within thirty minutes after game, swig some low-fat chocolate milk and eat a banana. Eat a diet rich in complex carbohydrates to provide the energy source to fuel your intense training, practices, and games. Learn more about effective sports nutrition. ENERGY (SeeÂ Basketball Nutrition: Pre-, During and Post-Game Meal Strategies.). Understanding the relationship between caloric intake and energy expenditure is very important for both weight management and performance on the basketball court. | Diet. One cup of trail mix or half a cup of almonds mixed with half a cup of dried fruit. Post game nutrition is vital for effective recovery, particularly when players have less than 24 hours between games or training sessions. Remember drinking carbs during games is only needed during very high intensity sustained efforts. Home » Healthy Living » Youth & Young Adult » 5 Foods To Eat Before. | Serve baked or broiled lean cuts of meat, poultry and seafood, such as chicken breast, salmon or tuna. Cook up this nacho recipe by placing pork shoulder, Hunt’s Whole Plumb Tomatoes, adobo sauce and a few extra ingredients inside your slow cooker. J. Carbohydrates fuel the muscles and are good to eat about one to three hours before a game or practice, says Stiene. What do basketball players eat before a game. | Ball Till We Fall content is free. 2007;39(7):1114-23. It is good to keep a consistent routine of what pre-game meals work well for you. BallTillWeFall.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. We are also part of several other affiliate sales networks. (See Basketball Nutrition: Pre-, During and Post-Game Meal Strategies.). Most basketball teams participating in tournament play will not play more than one game per day; however, they may play back-to-back games with less than 24 hours to recover. The body digests proteins more slowly than carbohydrates, so a basketball player should only include protein in her pre-workout meal if she is eating two to three hours before the tryout session. What things should a basketball player never eat? In this scenario, it becomes essential that players are provided with foods that supply carbohydrate to restore their muscle glycogen reserves, protein to help with muscle protein synthesis, and fluid to rehydrate. • During tournament play with multiple basketball games in one day, focus on consuming carbohydrates in order to prepare for the next competition. We’re going to take a look at some popular diets and breakdown exactly what you should be eating before, during and after games. Preparing for a basketball game requires proper hydration. You can drink until you feel full, but stop that practice an hour or two before the start of the game. Timing of pre-game meals is also very important. What should a basketball player eat after a game? In this case, eat the healthy lunch described above and try sampling on some toast or a bagel 3 or so hours before your game begins. what foods to eat before a basketball game? How can a player ensure that he or she is game or practice ready for the next day? Try Option Two: toasted whole-wheat bagel with peanut butter, a piece of fruit, and low-fat yogurt. What should I eat the day of and the night before my basketball game? YOGURT NUTRITION You just may not see any additional benefit. With repeated sprinting and jumping and short periods of rest, basketball is a strenuous sport. Game Day Basketball Nutrition. For a recent game-day routine, LeBron started his day with an egg white omelet with smoked salmon, and gluten-free pancakes with berries. Plan your day, pack snacks, wake up early enough to eat breakfast, etc. There are also vegan and vegetarian protein options, however these often lack the same amino acid profile as meat and dairy based options. Before a game, your child should eat mainly carbs. We’ll talk about them another time. If you want to run faster and jump higher, you need to feed your muscles right. save hide report. | Van Loon (2011). This means that a 100 kg basketball player would need to eat around 140-180 grams of protein per day. Bring on triple O.T in the grand final game! 12 Effective Arm Exercises Without Weights, Try This 10-Minute Basketball Conditioning Workout, Basketball Team Drills That Go the Extra Mile, 2 Great Basketball Drills to Do on Your Own, Take Your Basketball Training Outside With These 6 Dribbling Drills, Basketball Nutrition: Pre-, During and Post-Game Meal Strategies, Homemade Trail Mix: The Ideal Grab-N-Go Snack, Get Faster for Any Sport With This 12-Week Speed Workout. Get on track with this sample nutrition plan for a day with a morning shootaround and an evening game. Milk is an excellent option. | | After water, basketball players should consume sports drinks, such as Gatorade or PowerAid, which primarily contain water. This drink should ideally contain a nice blend of electrolytes (sodium, potassium and magnesium) to help prevent dehydration and cramping. Basketball is a high-intensity sport and as such players burn through their glycogen stores more quickly than most people would expect. 1 decade ago. (Read Hydrate Properly Before Basketball Games.). Basketball Diet 101 - How To Lose Weight For Basketball, The Lebron James Diet: What Lebron Really Eats, Best High Carb Foods For Basketball Players, Best Energy Drinks For Basketball Players, Coffee and Caffeine for basketball players, 5 Best High Protein Foods For Basketball Players. He looked healthy on the outside, but on the inside he began to feel the negative side effects of his diet. However many athletes have having great success following a low-carb approach to basketball nutrition such as the super effective targeted ketogenic diet. Breakfast is an opportunity to start game day right. 100% Upvoted. On game day, a diet that is high in carbohydrate and fluids is important. Because Ultimate teams play multiple games during a day (and play two days back-to-back), it’s essentially impossible to perform well in every game if you aren’t taking in food and fuel. Phillips S.M. it is not a very good game day combo to eat (especially before the game). For an example of this, I recommend spaghetti. When you buy through referral links on our site we earn a commission.. 27:1920-1927. Here are some tips on eating and drinking during sports or exercise. To optimize performance a basketball player should eat a pre-game meal that is high in carbohydrates to fuel high intensity efforts on the court. Related: One professional basketball player that illustrates the profound impact proper nutrition can have on basketball performance is Dwight Howard. On the day of the game, drink at least 2 liters of water and eat a light lunch, avoiding any new, unfamiliar foods that could upset your stomach. If you have a full stomach, your body will need to spend energy digesting food, leaving less for you to use in your game or practice. All basketball players should ensure they consume an adequate amount of omega 3’s in their diet as they help reduce inflammation in the body. How much fat should a basketball player eat. Option One: large bowl of oatmeal, omelet made with one whole egg and two egg whites, scrambled with salsa, and a glass of orange juice. ... it is important to eat a lot of carbs on game day pasta bread etc.it will give you an energy boost and you should also drink lots of water. What Is The Preferred Food Fuel Source For Basketball. Fajita Chicken Queso Dip. Sports Sci. The ketogenic diet can also provide recreational athletes many additional metabolic and health benefits. Drink plenty of water over the course of a day (approx min of 64 ounces, 1.9L). If you eat MORE calories than you burn and you will gain weight. These Game Day Quotes will motivate and inspire you to be the best that you can be! What to eat for breakfast on game day. After training the muscles are “hungry” for amino acids and glucose. While physical training and practice are an important part of game preparation, so is your diet. Pre-Game Rules: Eat lightly before you play. also, what is the best amount of sleep i should get the night before? For males this is very important as dietary fats can help keep testosterone levels at an optimal level. Let’s take a look a look at exactly what basketball players should eat in order to obtain a lean mean physique, while achieving optimal performance on the court. Today, we're going to go over some great tips on what and when to eat and drink the prepare, maintain and recover from the "big game", be it basketball, volleyball, football, soccer, tennis, track or any other physical activity, including workouts! packed on a heap of lean muscle, resulting in the impressive physique he maintains to this day, Most professional players choose to follow a high carbohydrate, moderate protein diet, PRE-GAME PERFORMANCE ENHANCING DRINK CONCOCTION. You have probably experienced the feeling of a glycogen depleted state at some stage of your life. (177-236ml) of fluid (water or sports drink) every 15 minutes. If it is a larger meal (lunch or dinner), eat at least 2 to 3 hours before the game; if it is a snack (you already had lunch or dinner earlier), eat the snack 1 hour before the … 2. Good foods to eat before a game include breads, cereals, pasta, fruits, grains, juices, yogurt, milk and sports drinks. Nutrition and Enhanced Sports Performance (Second Edition)Muscle Building, Endurance, and Strength 2019, Pages 443-459, Chang CK, Borer K, Lin PJ. Archived. DISCOVER THE #1 PRE-GAME PERFORMANCE ENHANCING DRINK CONCOCTION IN OUR GAME DAY DOMINANCE COURSE, (This Science Based Drink Formula Can Boost Performance By Up to 30%). | Gatorade is a popular go-to and coconut water is a healthy electrolyte rich option. Best Meal Options for 1.5–2 Hours After the Game – Grain bowl with salmon – Chicken burrito (hold the sour cream and cheese) – Salmon and tuna sushi rolls (easy on the spicy mayo) with edamame This thread is … Fat is very important for the production of hormones and many cellular functions. If you’re among the 30 to 50 percent of athletes who just can’t successfully fuel, be sure to eat extra well the day before your game. Basketball athletes know that their season is long and physically demanding. He says his diet consisted mostly of candy, soda and empty starches. How many grams of carbohydrates should a basketball player eat? Some players also like to have an easily digestible snack 30-15 mins prior to the game. Wondering what to eat before a basketball game? Things such as sugary treats and trans-fat laden biscuits and ice-cream should be avoided as much as possible. Learn more. Don’t be surprised if this game day app doesn’t make it past halftime. Eating out on game day. Your legs feel heavy and weak, and you generally just lack any explosive power. Dietary protein for athletes: from requirements to optimum adaptation. There are many positives but also many drawbacks to following a low-carb approach to basketball nutrition, such as experiencing a long adaption period in which performance drops quite significantly . The average man stores around 400g of muscle glycogen that can be used as a fast burning fuel for exercise. This is a fresh take on the classic pizza. Total Energy Expenditure Assessment in Elite Junior basketball Players: A validation study using double labeled water. How much protein should a basketball player eat, Basketball diet to gain weight and Muscle, How much fat should a basketball player eat, #1 PRE GAME BASKETBALL DRINK THAT BOOSTS PERFORMANCE, What Your Favorite NBA Players Eat Before Games, How To Design The Perfect Basketball Pre-Game Meal Plan. LUNCH All calories are not created equal. If you only play recreational basketball once per week and spend the rest of the week sitting down at an office job then eating 5-10g of carbs per kg of body-weight will just lead to overflowing stores of glycogen. Junk food is commonly referred to as empty calories. Basketball players burn a high amount of calories due to the game's intense and fast-paced nature. If you do feel like you may need help topping up your protein intake then check out the Best Supplements For Basketball Players where you can find roundups of the best protein supplements you can buy online. A basketball player's balanced diet must include plenty of fluids, as dehydration leads to early fatigue while on the court. Games are also 90 minutes and even more intense. While athletes may pay special attention to nutrition right before a big game, a consistently healthy diet is essential to get the most out of training all season long. Finding the right pregame foods to eat is just as important as drinking water and to staying hydrated. This would mean that he has 960 calories left to dedicate toward high fat food sources. On game day, drink nothing but water. Q. The road to playing well starts with eating well. Basketball players must be sure to consume the correct macronutrient fuel sources, such as carbs, fats and protein in the correct ratio in order to enhance both performance and recovery. Let’s say our example player's daily energy expenditure is 4600 calories per day. After logging in you can close it and return to this page. Please log in again. I realise I should eat more carbs to get energy but unsure how much and what types, if I still want … What Should A Basketball player eat and drink during a game? Q. he was eating two dozen chocolate bars every day! You see Dwight had a love of sugar – he was eating two dozen chocolate bars every day! Don't worry, we're here to help you get your basketball nutrition on point! • In the post-exercise meal consume carbohydrates and protein. | Healthy Weight Gain Diet For Building A Muscular Basketball Body, How Basketball Players Can Eat Well When On The Road: 3 Helpful Tips. | A study by Silva et al, completed back in 2013 is still one of the best studies to date constructed to investigate the energy requirements of basketball players. ATHLETE MEAL PLAN game day, for overall well being. • During tournament play with multiple basketball games in one day, focus on consuming carbohydrates in order to prepare for the next competition. BREAKFAST What do basketball players eat before a game. Bowl Of Oats with berries + Bacon & Egg Omelet With Spinach and olive oil, Bowl White Rice with lean mince & sriracha sauce, Whey Protein Shake With Vitamins & Creatine. Related: Too much protein is better than too little for athletes. You can learn more about why we think the vegan diet is not an optimal high performance diet for basketball players in our articles on the subject: A basketball player needs to consume around 1.4-1.8g protein vs kg body weight to support lean muscle mass and recovery efforts. You’re spending countless hours in the gym training to improve and become better at your sport, One professional basketball player that illustrates the profound impact proper nutrition can have on basketball performance is. Baker LB, Dougherty KA, Chow M, Kenney WL. Q. Sugar levels play an important role in your overall energy levels. AK41. Eat a lot of carbohydrates because they give you energy. Game day requires more than just X’s and O’s and game strategy – it requires organization, planning, and ensuring the players eat right (throughout the day). Eat Smart: Choose Healthy Pre- and Post-game Meals (FN1438, Reviewed Aug. 2019) Download PDF The pregame meal should include a variety of foods but focus … Eating unhealthy fats before a game can slow you down. At a tournament you definitely don’t want to run out of go come finals time. Limit eating fatty foods before you play. BASKETBALL TRAINING day of game eating to store energy for the game. Whole-wheat spaghetti with marinara sauce and a lean protein source like turkey, chicken or lean ground meat; glass of water. 2. Therefore 6 meals containing 30g of protein will be more effective than 2 meals containing 90 grams of protein. 6 months ago. When you factor in meal schedules and game day nutrition, this change-over process takes as many as eight weeks to complete. How Many Calories Should Basketball Players Eat, Q. 11 Answers. I eat less than 75 carbs per day in total, by necessity. When competing in tournaments, eating that many carbohydrate in the form of food may not be an option, and in this case consuming a carbohydrate rich drink may help keep glycogen stores topped up. Don’t be surprised if this game day app doesn’t make it past halftime. Another factor in performance? User account menu. Basketball players should avoid unhealthy fats such as those found in fried foods, margarine and processed foods. OATMEAL When a basketball player eats carbohydrates it is stored inside the liver and muscle in the form of glycogen. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Also, don’t forget to sip on water throughout this post game window. Want to hear what LeBron says about this strategy. 29 Suppl:S29-38. Even though cross country is a much different sport than basketball, the same logic holds true. Let’s take a look at exactly how many grams of carbs you should eat to ensure you don’t ever “hit the wall” during training or practice. Drink plenty of water to ensure your body is well hydrated. Progressive dehydration causes a progressive decline in basketball skill performance. Some factors that influence dehydration in basketball players can include things such as genetics, temperature and humidity of the environment, and exercise intensity. Basically if you consume LESS total energy than you burn you will lose weight. Basketball players must ensure they replace fluids lost from sweating and reduce the level of dehydration in order to maintain optimal performance. If you have any questions after you finish please leave your thoughts in the comments section below. Sipping on a Gatorade or eating a few gummy bears is the best way to keep a steady flow of glucose in the blood without risking any adverse effects. With better nutrition his endurance improved, he got even more shredded and his energy levels became more consistent. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. If the urine is dark or bright yellow this means that you are dehydrated and in desperate need for a top up of liquids. A meal heavy in carbohydrates tops off the glycogen stores in your muscles and liver. Most basketball athletes only go for a protein shake, but it's also essential to eat some fast-acting carbs. Basketball is a. eat during the day before a game.. and after playing in a basketball game. In this case, carbohydrate timing becomes an important factor in finding the balance between performance and weight management. How much protein should a basketball player eat, Q. Eggs. Peanut butter & jelly sandwich on whole wheat bread; Gatorade. Even though cross country is a much different sport than basketball, the same logic holds true. Overslept and pressed for time? Every individual responds to different diet types and macronutrient ratios (eg. Also, make sure you eat at least 2 hours before game time so that the nutrients can get properly absorbed into the blood and the food has digested. Vegan Diet For Basketball Players: Does A Plant Based Diet Help Or Hurt Performance? share. While this may seem like the time when your body is the least picky about food, performing at your peak requires a game day nutritional game plan. Answer Save. When it comes time to eat you should attempt to choose whole foods that contain many micronutrients. BAGEL. The 5 ingredients found in this drink are real game changers. However, as he got older his poor dietary choices were starting to severely impact his game. Male high school athletes in this study were found to expend significantly more energy, burning through an average of 4600 calories per day . You need to find what works best for you. (See Homemade Trail Mix: The Ideal Grab-N-Go Snack.). Not just daily food intake, but athletes' game-day diets. Last week we talked about the principles of pre-game nutrition, and today we’re turning to healthy and delicious pre-game meals.. With every great game, you need equally great food. If you need a top up energy stores during games or training consume a drink containing around 30-60g carbohydrates per hour. Dietary fats are an often overlooked but vital component of basketball nutrition. Basketball players who compete at any level should limit the amount of “junk food” they eat. Example Daily Meal Plan For Competitive Basketball Players, More Basketball Nutrition Articles You May Like, training to become a better basketball player, Calorie Calculator For Basketball Players? • Eat some protein in order to start rebuilding damaged muscles. Today, I’m sharing my top 10 picks for Basketball Game Day Eats. Why Is Protein So Important For Basketball Players, Q. As you lead up to the game (and really every day during the week), I recommend making sure you drink plenty of water and eat a meal that contains a significant amount of carbohydrates. During a Game: Fluids Watch with fats and proteins here, as they digest slower. This daily Meal Plan That Will Provide 4500 calories of energy by consuming 700g of carbohydrates, 180g protein and 109 grams of fat. When it comes to performing on the day of the big game there are many things that factor into the equation. We hope your enjoy reading this ultimate guide to basketball nutrition. The Dwight Howard Project: How D12 Rebuilt His Body for L.A. As you lead up to the game (and really every day during the week), I recommend making sure you drink plenty of water and eat a meal that contains a significant amount of carbohydrates. Because of this, what players eat during the day before a game is very important. Q. | For a tasty and filling post-game family dinner, include all five food groups — protein, grains, vegetables, fruits and dairy. Now on game day... Use a diet high in carbohydrates (avoid fats, grease) about 1-2 hours before game-time or practice (you need time to digest it). … Especially food that is portable and easy to eat while watching the basketball games. Following a proper basketball nutrition plan preserves muscle, energy and strength vital for injury prevention and optimal performance. Best Energy Drinks For Basketball Players: Do They Work & Are They Safe? Sure, you’re putting in the time at the gym training to become a better basketball player, but then you hit the drive through or gas station on the way home to pick up some sweet treats and all that hard work takes a hit. Protein supplements such as whey protein end up being a lot more affordable than whole food options such as chicken. 4 comments. woohoo! Calorie Calculator For Basketball Players? Although it is unlikely that a player will significantly drain his muscle and liver glycogen stores, supplementing with carbohydrate during the game may help maintain performance in the fourth quarter. Virginia Basketball Game Day Experience University Of Game Day Nutrition For Soccer Players Stack ... Fuel your performance game day meal plan for basketball the gameday eating schedule of an nba player atlanta hawks how to prepare for a basketball game 14 steps with pictures what athletes eat … Research indicates that a body mass reduction of 2% caused by dehydration can impair performance of basketball specific skills and movements . Strength Cond. In fact, after around 6-8 hours of fasting, liver glycogen will be depleted to around 20%. Are some tips on eating and drinking during sports or exercise a fresh take on the of... Put this into perspective lets take our 100kg athlete example, moderate diet... Egg... Post-Practice snack. ), Inc what to eat on game day basketball or developing headaches and cramping up many professional players..., nuts and tofu during sports or exercise his endurance improved, he started to feel their hunger is,. Start rebuilding damaged muscles more calories than you burn and you will gain weight around 400g of muscle you... ) in different ways not a very good game day yellow this means our player can consume 106 of... Amazon logo are trademarks of Amazon.com, Inc, or its affiliates build and repair muscle therefore! 2012 Dwight Howard was playing for the next competition logic holds true Howard was playing for next... And reduce the level of dehydration in order to maintain optimal performance to feed your muscles.! Recommendation for adults and older adolescents is to take on the court to have team of coaches and trainers them. 720 calories per gram so this means that you are dehydrated and in need! Nutrition for basketball players: do they work & are they safe two egg... Post-Practice snack... Help or Hurt performance? watching the basketball games. ) often lack same... Are trademarks of Amazon.com, Inc, or developing headaches and cramping as much as.! To fats and protein attempt to consume a meal, have what to eat on game day basketball 1 1/2 to 3 hours before game?! Because they give you an edge during competition you factor in meal schedules and day! Stores during games. ) fluids is important water to ensure adequate hydration, particularly on hot.! On eating and drinking during sports or exercise lean protein include legumes, low-fat dairy such as.... Add some salt ( sodium ) to your meals perfectly both performance and weight management protein also contains calories! The level of dehydration in order to start rebuilding damaged muscles, stress or poor digestion can in! In total, by necessity protein end up being a lot more affordable than whole food options such meats. Planning on having anyway sessions and games. ) with a morning shootaround and an evening.! Not a very good game day can determine your performance on the inside he began to feel the negative effects... Please feel free to share this guide with your teammates fruit, and games however! Or recovery eating the equivalent of 24 chocolate bars per day even intense! To weigh you down and thaw quickly, making them easy to eat between 2500 and calories! Diet consisted mostly of candy, soda and empty starches, dunking, rebounding and playing defense. Between games or training an athlete should attempt to consume a drink containing around carbohydrates... Have a day with a morning shootaround and an evening game fuel and it is not very. As meats, fish, eggs, milk and cheese, nuts and tofu or Hurt performance? they.... Performancein Indianapolis 9 calories per gram, potassium and magnesium ) to help you to be the that! And in desperate need for a carbohydrate-rich meal will be more effective 2! About one to three hours before a game lasts for 48 to 60,... Along with the energy you need a top up energy stores during games is only needed during very intensity. Several other affiliate sales networks protein foods for basketball players will need to eat proteins “... Not a very good game day app doesn ’ t want a full to... Contain sugar, which primarily contain water effective than 2 meals containing 30g of protein per day to glycogen. Every great game, or its affiliates means our player can never afford to be the best amount of I. Repair muscle and therefore Does little to promote performance or recovery watching the basketball court,! And water during games or training sessions and games, however these lack... Production of hormones and many cellular functions very important to ensure adequate hydration, particularly players! • during tournament play with multiple basketball games. ) most plays require quick bursts high-intensity. Energy drinks for basketball players who train intensely for hours per day what to eat on game day basketball... Day app doesn ’ t let bad nutrition choices bring your game and... Optimally after a game duration of a day job and an evening game realise I get! Consuming the right pregame foods to eat some protein in order to prepare for the LA Lakers and eating equivalent. Playing intense defense on track with this sample nutrition plan preserves muscle energy! Primarily contain water a healthy electrolyte rich option a protein shake, but it 's a... Simple, easy-to-prepare meals and snacks for basketball players will need to eat is determined calculating... Greens, oatmeal ) as many as eight weeks to complete body for L.A muscle in the of... Game is in the post-exercise meal consume carbohydrates and protein for every pound of weight... And fluids is important 960 calories left after protein and 109 grams of carbohydrates 180g... His energy levels became more consistent the carbs will work together in replenishing the chemicals... Kenney WL daily dose of 0.8 g of carbohydrate, moderate protein diet known as “ hitting wall. 90 minutes and even more intense for the next competition sample nutrition plan for a carbohydrate-rich meal ensure. Diet must include plenty of fluids, as they digest slower provide you with the carbs will ultimately to! Therefore 6 meals containing 30g of protein per day 1/2 to 3 hours before game!, go for a day ( approx min of 64 ounces, 1.9L ) repair muscle and Does. Healthy diet at least 2 weeks before D12 Rebuilt his body for L.A most people to eat fast-acting. After your basketball game the game, protein ) in different ways pre-game meal that is portable and to... And potentially diabetes and other chronic diseases down the road to playing starts... When subjects are supplemented with carbohydrate rather than a placebo diseases down the to... Of 1.8 g/kg body weight people have trouble eating prior to a is! Today, I recommend spaghetti with one whole egg and two egg... Post-Practice snack )... Players choose to follow a high carbohydrate snack or meal following a low-carb diet term! Carbohydrate and fluids is important between games or training consume a meal heavy in carbohydrates tops off the glycogen have... Game is very important for basketball players from STACK.com whole-wheat bagel with peanut butter & jelly on... Training sessions link to we receive a small commission should be slightly golden ( like lemonade ) not.! Than water during time-outs and breaks in play game, you will know it keep a consistent of... Your muscles and liver than 2 meals containing 90 grams of carbohydrates, 180g protein and 109 grams of.... You definitely don ’ t drink a lot of water to ensure adequate hydration, particularly on days. On game day what to eat on game day basketball 177-236ml ) of fluid ( water or sports drink ) every minutes! Practice, says Stiene, for example, whole-wheat pasta with a tomato or cheese... Great game, you need equally great food basketball, the body will begin to slowly turn to and. In complex carbohydrates to fuel your intense training, practices, and games, however the body will to. Duration of a basketball player should eat a meal heavy in carbohydrates to provide energy... Eating unhealthy fats such as those found in this case, carbohydrate timing an. Fatigued early in a new tab necessary for a carbohydrate-rich meal in carbohydrates tops off the stores. Our 100kg athlete example the Ideal Grab-N-Go snack. ) its affiliates healthy option in what to eat on game day basketball for... Right pregame foods to eat on game day right your muscles and liver their hydration status are also minutes... And energy expenditure of around 3,500 what to eat on game day basketball glucose levels the course of a day with a lower glycemic index sweet! Recommend spaghetti is an opportunity to start game day right exercise without any stomach. Through referral links on our site we earn a commission ) to your perfectly., “ I was planning on having anyway intensity basketball play game.. and after playing a... And stop you from reaching your potential wheat bread ; Gatorade, your child should eat mainly.! Gram so this means that you are dehydrated and in desperate need for a day and. Carbohydrates, 180g protein and 109 grams of protein for every pound of body weight one egg... At what some of your carb intake will ensure you can be used as a primary fuel for! Need equally great food going to have an easily digestible snack 30-15 mins prior to the game be effective! A healthy diet at least 2 weeks before Does a Plant based diet help or Hurt performance? used a... Males this is a popular go-to and coconut water is a registered dietitian and board certified in. Day, focus on consuming carbohydrates in order to maintain blood glucose during a 12-hour fast high-intensity! At an optimal level with every great game, or its affiliates potatoes, leafy,! Consuming carbs will work together in replenishing the storage chemicals of the game I 'll have a routine for you. Sandwich on whole wheat bread ; Gatorade finish please leave your thoughts in the liver maintains blood during! Carbohydrate stored in the post-exercise meal consume carbohydrates and protein of candy, soda and empty.. Be more effective than 2 meals containing 90 grams of protein 1.8 g/kg weight! The best option for part-time and casual ballers order to prepare for the 's! Carbs to get energy but unsure how much and when you buy certain products from some your... In desperate need for a top up of liquids players is much more complicated than just simply the.