There’s one thing for all athletes. They never feel like they reached of their maximum potential, inspite of skill level. That’s the true for all sport including basketball. More you achieve skill, better you perform as a player.
Probably you worked hard practicing in the indoor or outdoor with your basketball. You’ve likely improved your ball handling skills; developed your shooting and passing -ability and still working hard on the court to become a better rebounder.
But did you think about maintaining a diet plan to improve your performance by enhancing training, speeding recovery and decreasing illness?
Think about it again. Food and diets have huge impacts in your body. Balanced diet is what you need to influence your health and athletic performance.
The purpose of Nutrition for Basketball players:
- Provide the necessary energy for the body to maintain bodily functions well.
- Keep the physical condition fit and retain ideal weight.
- Adequate supply of macro, micronutrients and water, should be throughout the day although most players-as place greater emphasis on diet pre-contest.
- Keep you focused on a planned and routine life
The daily diet of a player-a must contribute 55-60% carbohydrate, 25-30% fat and 10-15% protein.
Example: A player of 70kg needs 4000-5000 calories a day. (Depending on your metabolism, this is a standard measure).
Standard daily amount for a player of average 70 kg:
- Carbohydrates: 55-60% calories 600 grams 2400
- Lipids or fats: 25-30% 1000 calories 112 grams
- Protein: 10-15% 600 calories 150 grams.
These amounts must be provided for different groups of foods containing these macronutrients to also ensure the supply of micronutrients (vitamins and minerals).
Depending on the quantities consumed diets higher or lower caloric content according to individual needs are achieved.
Combining food, varied menus are made for different days of the week. Players-as basketball differ from sedentary to present higher energy consumption and therefore energy requirements will be increased.
Do not forget that the important thing is to maintain regular eating habits that do not have to be modified quantitatively or qualitatively before a competition.
As general rules during training and matches must take into account:
- Eating 3 to 4 hours earlier before the game.
- Avoid difficult to digest and flatulent food.
- Do not try new diets before a competition
- You should not eat to satiety; calorie content should be 300-500 calories.
- The diet should be rich in carbohydrates and low in fat, protein and salt.
- Get enough water.
Below is a list of recommendations for pre-competition diet:
Proper hydration is as important as nutrition to prevent injuries and to achieve adequate physical performance.
Under normal conditions there is a balance between water intake and water loss, but in situations of exercise, the magnitude of losses is increased considerably depending on factors such as:
- Intensity and duration of exercise
- Environmental temperature
- Relative humidity
- Percentage fat weight
- Age and sex
- Hydration and nutrition prior
- Level of physical training.
Fluid Replacement Guides
In general, fluid replacement guidelines depend on the environmental conditions and duration of exercise, and must always have an individual character. The amount of fluids to replenish must be based on the losses calculated by weight difference before and after exercise. Do not expect to be thirsty to drink, as it should have started dehydration.
The important thing is to avoid dehydration or lack rehydration start early.
Don’t Forget to Drink Lots of Water:
In general we can start with the ingestion of water 500-600ml
Before competition or training (15 to 30 minutes), for the same drink 150-250 ml every 15 to 20 minutes after the game or during practice drink 500-1000 ml.
Under normal condition basketball water is sufficient, however, in the high intensity or duration of training sessions or games or high temperatures necessitate the contribution of electrolytes and sugars in beverages that are ingested.
In these cases drinks should be iso or hypotonic (low in electrolytes and sugars).
Supplements are important factors to keep balanced diet during basketball game. Creatine and caffeine are considered as great supplemented for more conclusive results.
Creatine, helps to increase levels of phosphocreatine in muscle, thus facilitating generate more ATP. Fuel needed to perform the exercises at high intensity and those destined to develop muscle.
Caffeine reduces the perception of tiredness and fatigue by stimulating the nervous system and improving muscle and thermoregulatory function, the recommended dose is 2-6 mg / kg, given that the maximum effect is achieved after 60 minutes of intake.
Recommended diet after exercise
- The key will be to recover the body’s glycogen stores and rehydrate, so fluid replacement and carbohydrate intake (HC) should start at earlier as possible.
- Right after exercise should start taking drinks with carbohydrates in a concentration of 6% / liter of water, but if you have thirstier you can drink water alone.
- When the appetite is restored, they should choose foods rich in HC high-moderate glycemic index, trying to consume 9-10gr / kg body weight in the following activity 24 hours.
- The optimum rate of intake of HC is 50 gr / 2 hours, but in practice this may not always be so in the last meal should include sufficient amount of HC that mitigates the subsequent period of fasting. For example they should take about 150 g of HC for a period of 6 hours.
- You should avoid foods rich in fat and protein especially the first 6 hours after exercise
In conclusion, every basketball player even any other athlete, should choose their food to perform best and improve their results. Dietary patterns such as fluid intake will have to be completely individualized by a dietitian, according to the physical characteristics and training to perform the athlete.