Fortunately, basketball lends itself to natural breaks in the action. Time-outs, breaks between quarters, and halftime are opportunities for players to refuel and rehydrate. As mentioned previously, consuming foods or fluids should be practiced during training to determine the most effective strategy. Likewise, each player may prefer and tolerate different forms of carbohydrate.
Players should be encouraged to find the combination of foods and fluids that works best to maintain hydration and energy while reducing the risk of stomach cramps. Recovery nutrition is very important when players have less than 24 hours between games or training sessions. In the 30—60 minutes immediately following exercise, the muscles used during exercise are especially sensitive to amino acids and glucose in the blood and are able to use them for muscle protein synthesis and glycogen restoration, respectively.
Recommended carbohydrate intake is 1. For a 68 kg lb. Some players prefer liquid meals for recovery, as they may not have an appetite following competition. Many commercial recovery products are available; however, chocolate milk and other foods are also appropriate See Table 2. Athletes should also rehydrate after practices and games with about 20—24 oz, of fluid, preferably with sodium, for every pound of body weight lost. The principles of pregame meals and recovery should be followed for teams entering tournament play.
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.
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. Table 2 provides examples of foods that can help kick-start recovery.
Teams that must play more than one game per day or play in the evening and again in the morning should consume pregame meals that are high in carbohydrate, low in fat, and low in fiber. Breakfasts may include toast or bagels with jam, a small stack of pancakes with syrup, or ready-to-eat cereal with skim milk. Lunches or dinners may consist of pasta with marinara sauce, a low-fat sandwich or wrap, or soup with bread.
Again, the goal of a pregame meal is to provide energy without causing gastrointestinal distress. Developing the skills needed to become a great basketball player requires endless hours of time spent shooting, passing, ball-handling, and conditioning. Ignoring proper nutrition is like building a high- performance sports car and putting the wrong gas in the tank; it cannot operate optimally unless its engine is given high-grade fuel.
Such is the case with athletes. Eating a variety of whole grains, fruits and vegetables, lean sources of protein, and healthy fats will provide high-quality fuel for the best possible performance. Patterson, S. Gray Carbohydrate-gel supplementation and endurance performance during intermittent high-intensity shuttle running.
The World of Hoops provides intelligent and intense basketball training to take basketball players to the next level. Twitter Just now. Basketball Nutrition — The Pre-game Meal. The Best Basketball Gifts and Products. Just now. Return to top of page. Loading Comments Basketball is a fast-paced game characterised by jumping to contest possession , and repeated short fast sprints with varying periods of recovery.
Therefore, basketball players will utilise both aerobic and anaerobic energy systems. Players are also required to think tactically, have fast reaction time and display technical ball skills for the duration of the game.
Depending on the level of competition and various team requirements, players will train anywhere from one session per week to one or two sessions per day. Juniors playing in local and representative teams may have a busy schedule of training, games and tournaments over a week. Many basketball players are tall and athletic, and many tend to be lean for speed and agility on the court. However, there is a wide range of heights, from the taller forwards and centres to the relatively smaller guards remembering that guards at the professional level are still likely to be over 6ft tall.
A general healthy eating pattern helps to support the needs of fit, energetic and lean basketball players. Nutrition is often based around lean proteins for muscle repair and recovery, with carbohydrate appropriately timed for fuel. In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, with healthy fats also contributing to a balanced intake. Talk these issues over with your mom or dad and your doctor, if necessary.
Some sports emphasize large or small body sizes, but kids can play sports like gymnastics or football without going to extremes to lose or gain weight. In fact, because kids are still growing it's important to let your body grow to the height it was meant to be without the interference of dieting.
You've probably seen athletes drinking water when there is a break in the action. That's because athletes need water before, during, and after exercise.
When people sweat, they lose water through their skin and sweating cools the body down. But if you lose too much water this way, you could get dehydrated.
If you get dehydrated you won't feel well or perform well. Serious dehydration can make you sick enough that you'd need to go to the emergency department for treatment. Drinking before, during, and after exercising or an event is the best way to stay hydrated.
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