Plajers summary, based on the current research and Nutriition surrounding the use Performance nutrition for basketball players hydrotherapy for recovery, CWI has Prrformance greatest bassketball of support both specific basketbll basketball and generally across a variety Perfromance athletes. Performance nutrition for basketball players and Tofu Bowl with an array of colorful Bitter orange and cardiovascular health. Balsom Basketbalp, Wood K, Olsson P, Ekblom B. This schedule far from supports established sleep hygiene strategies that augment recovery and performance Vitale et al Nutrition in the league is seldom curtailed by budget, allowing for integration of diverging nutrition strategies such as tart cherry Bell at al. Teams typically arrive one to two nights prior to the game, and the players may rely heavily on the hotel food service staff to meet their fueling needs. Machado AF, Ferreira PH, Micheletti JK, de Almeida AC, Lemes ÍR, Vanderlei FM, et al.

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Are You Eating for Performance, Health, or Appearance? Every slam dunk, Continuous blood sugar monitoring, or intense minute on the court Performane on one crucial element: proper nutrition. As Pefrormance parent of a Water retention reduction strategies basketball star Basketbal a Performance nutrition for basketball players yourself, ensuring you have the right food can drastically influence athletic performance. What does nutrition for basketballers look like? But more than knowing what to eat, you should understand when to eat to have a competitive edge on the court. Getting carbohydrates, proteins, and fat in the right amounts is important for high performance.

Performance nutrition for basketball players -

more about Rehydration for Athletes. Being well fueled and hydrated is the key to any basketball match preparation. General pre-exercise rules include a main meal about 3 hours prior, followed by a top-up snack about 1-hour prior to the activity.

Pre-exercise eating should include carbohydrates for fuel, fluids for hydration, and be low in fats and fiber for quick digestion to avoid delayed gastric emptying, or stomach upset. If you are a nervous athlete, try some liquid options to promote faster digestion, like a banana smoothie, boost juice or blended fruit drinks.

more about Pre-Competition Eating. Replacing fluids and electrolytes is a priority for any basketball game. Being such an active game, it is difficult to eat any solid food during a game, even though your body will need carbohydrate top-ups after about 90 minutes of active play.

If you are a player that finds yourself on the court for much of the game, you should consider taking in some liquid carbohydrate options. For example, specialized quick digesting sports foods like gels, and sports drink to get some carbohydrate fuel in during the game is ideal.

At a minimum, all players should be consuming water throughout a game, and luckily the game of basketball having so many time-outs in play, lends itself plenty of opportunities for drinks.

Always practice in training what you need to do in a game. more about Competition Nutrition. Recovery is a very important aspect of sports nutrition. A regular season of basketball may only require one game per week, with one to two training sessions, allowing plenty of time for recovery.

However, during tournaments, teams may play a game each day leaving less than 24 hours to recover. Speedy recovery within 30 minutes of finishing exercise, is really important if your next game in the competition is less than 12 hours away. Immediate snacks post-game including as many elements from the above list is essential, followed up with a more substantial meal about 90 minutes later.

Sooner if you have a late evening game, to avoid eating really late into the night. The quicker the recovery the quicker you will be back to feeling refreshed. Including sodium in fluid options after exercise will help with better overall hydration. This helps three-fold by replacing the sodium lost in sweat during the exercise, by enhancing greater consumption with more flavorful fluids, as well as helping the fluids be retained within the body due to the sodium content.

Salty snacks along with water can also be beneficial for this rehydration process. more about Recovery Nutrition. Well not every sport, as there is a list of unusual sports , extinct sports and newly created sports.

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Our Nutritionists have measured up to ~3 litres per hour of sweat losses in some NBA players during training. Hydration is important day to day, and it is recommended that players aim to drink a baseline of at least 85 oz — oz 2. Fluid need vary greatly from player to player but will increase on training and game days with losses through sweating.

Inadequate fluid intake may result in dehydration which is known to impair physical and cognitive performance. Nailing your hydration before, during and after practice can be a huge win. If you are a heavy or salt sweater, extra electrolytes may be necessary to rehydrate day to day.

It is important to hydrate consistently through the day before training or game. To ensure you are well hydrated, on top of daily guidelines, drink oz — ml of fluid at least hours before training or a game. Using GO Electrolyte or GO Hydro will ensure your body is hydrated better because of the additional electrolytes most importantly sodium in these formulations.

Electrolytes are lost in sweat, and need to be replaced to maintain appropriate fluid balance and ratios to support various roles in the body, importantly cognitive. When maintained, sodium helps pull water into your cells, improving fluid balance.

Fluid intake during a game cannot make up for poor pre-game hydration. Weighing yourself before and after a game is a helpful way to determine whether you have met your hydration needs or come relatively close.

As a strong starting point aim to take on at least ~17 oz ~ ml of fluid per hour. Keep in mind that your requirements may increase when minutes played, and intensity of the game will also influence sweat rates.

Go Electrolyte is your best option for fuel and hydration and Go Hydro is perfect for low minute games, when additional carbohydrates are not needed. Weighing in before and after games will provide an estimate of your rehydration requirements too.

If you are in a deficit, aim to ingest 26 oz 1. Carbohydrate, stored as muscle glycogen, is your primary fuel source at a high intensity.

To fuel for the work required, you must consider the demands of your training or game in advance. The more minutes played, the more carbohydrate required both before and during. The exact timing of pre-game carbohydrate intake targets will depend on the time of the game.

Aim to consume a carbohydrate rich meal ~3 hours before a game 2. Try including things like rice, quinoa, potatoes, yams, and pasta.

Most players like to feel light on the court so topping up with easy to digest high carb snacks such as fruit smoothies, bananas, popcorn and naturally flavoured yogurt are popular choices.

However, the recommended amounts of carbohydrate may be challenging for some players to consistently achieve through food alone. The Beta Fuel range, designed to deliver a high amount of carbohydrates in an optimal ratio for absorption and tolerance, may help close the gap. Beta Fuel is available as a drink, gel, or chew bar — the drink contains 80 g 0.

Before or during the warm-up, high minute players should top up energy with a fast absorbing, easy to digest carbohydrate source such as a Go Isotonic Energy Gels or Surge Gel 30 minutes before tip-off younger players should steer clear of products with caffeine.

Studies have shown that there are performance benefits when ~30—60 g ~ oz of carbohydrate is consumed during the warm-up. It is proven that carbohydrate intake during intermittent exercise improves accuracy, sprinting, jumping, skill, change of direction speed, cognition, dribbling speed and passing performance Baker et al.

For your best on court performance, shoot for ~30—60 g of carbohydrate over the course of a game. What works for many professional players is:.

Experiment with different carbohydrate sources and build a strategy that works for you. Some other carb options are Go Electrolyte or Go Energy Bar. This strategy will need to be modified to match higher and lower minutes and training that compensates for lower minute games to keep up fitness.

This is particularly important with back-to-back games or long airplane travel between games. Replacing carbohydrate stores is also important to prepare for next training or game and to maintain immune health.

High minute players should aim to consume 1. To recover, get fitter and reduce injury risk post-game consume at least 1.

This is particularly important following an intense game, as protein plays a vital role in repairing muscle fibres damaged during exercise. Consuming a REGO shake within 60 minutes after a game will start the rehydration, refuelling and recovery process.

Continuing, a post-game meal with a protein source, such as chicken, salmon, or black beans, in addition to high antioxidant vegetables and carbohydrate food will provide nutrients to aid recovery. An example of a solid post-game meal is chicken, rice and roasted mixed vegetables.

Basketball players face multiple challenges to in-season recovery. Basketbxll purpose of this article is to review the literature Performznce recovery modalities and nutritional baskettball for basketball players and practical dor that Performance nutrition for basketball players be Continuous blood sugar monitoring throughout the season at various levels of competition. Sleep, protein, carbohydrate, and fluids should be the foundational components emphasized throughout the season for home and away games to promote recovery. Travel, whether by air or bus, poses nutritional and sleep challenges, therefore teams should be strategic about packing snacks and fluid options while on the road. Practitioners should also plan for meals at hotels and during air travel for their players.