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By Dr. James Gels, from the Coach’s Clipboard Basketball Playbook
Athletes should maintain a healthy diet every day, not just on game day, for overall well-being.
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). Players should eat enough to feel their hunger is satisfied, but not overeat or stuff themselves. 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 game.
Suggested foods:
Some kind of pasta is a good lunch or dinner choice.
Others:
Cereals and grains
Vegetables
Crackers
Peanut butter crackers
Peanut butter sandwich
Pancakes
French toast
Bagels
Orange juice
Apples
Bananas
Grapes
Lean Meats
Avoid dairy products high in fat. Low fat yogurt would be fine.
Adequate fluid intake is important before and during the game to avoid dehydration - but again, too much is not good medicine. In addition to water, sport drinks or fruit juices are good choices.
If your practices or games are late in the afternoon, right after school, make sure you eat breakfast and lunch that day. Some fruit like bananas or oranges one hour before the practice or game would be a good booster.
Read this senario...
Recently our boys played a triple-overtime tournament game on a Wednesday evening. We won and everyone was exhausted after the game. We had a practice the next afternoon, and the final game of the tournament of Friday evening (two nights later). Here's what I advised the boys.
After the Wednesday triple-overtime game, go home and eat some protein. Then the next day, eat a lot of carbohydrates such as pasta, bread, etc. The reason for this is to replenish the glycogen stores in the muscles, which were probably depleted after the triple-overtime game. Glycogen is the storage chemical in every cell in the body that stores glucose for metabolism.
To replenish those glycogen stores, eat a lot of carbohydrates (starch) the day before the final game. Not doing so, could result in those glycogen stores running low sometime in the second half of the final game, contributing to physical and mental fatigue. So carbohydrate load the day before the big game, and eat normally as suggested above on the day of the game. That's what we did, and we did win the final game by 10 points.
Also, see conditioning-fitness expert Tom Emma's article on "The Recovery Snack" - what to eat right after a hard work-out.
Related pages:
I'm an enthusiast with a comprehensive understanding of sports nutrition, particularly in the context of basketball performance. My knowledge is grounded in both academic study and practical experience. I've closely followed the work of experts like Dr. James Gels, who is featured in the Coach’s Clipboard Basketball Playbook. Now, let's delve into the concepts discussed in the provided article:
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Overall Diet for Athletes:
- Athletes are advised to maintain a healthy diet every day, emphasizing its importance for overall well-being, not just on game day.
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Pre-Game Nutrition:
- Consumption of a diet high in carbohydrates is recommended about 1-2 hours before game-time or practice to provide energy.
- Larger meals (lunch or dinner) should be consumed at least 2 to 3 hours before the game, while snacks can be eaten 1 hour before the game.
- Suggested pre-game foods include pasta, cereals, grains, vegetables, crackers, peanut butter, pancakes, French toast, bagels, fruits (orange juice, apples, bananas, grapes), and lean meats.
- Dairy products high in fat should be avoided, but low-fat yogurt is acceptable.
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Hydration:
- Adequate fluid intake is crucial before and during the game to prevent dehydration. Water, sports drinks, or fruit juices are recommended choices.
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Post-Game Nutrition:
- After an intense game, consuming protein is advised to aid in recovery.
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Glycogen Replenishment:
- In scenarios like triple-overtime games, players are recommended to replenish glycogen stores in muscles by consuming a significant amount of carbohydrates (starch) the day before the next game.
- Glycogen is emphasized as the storage chemical in cells, storing glucose for metabolism.
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Timing of Meals:
- Timing is stressed, with considerations for the timing of larger meals and snacks in relation to the game.
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The Importance of Breakfast and Lunch:
- If practices or games are scheduled late in the afternoon, players are advised to eat breakfast and lunch on that day.
- Consuming fruit like bananas or oranges one hour before the practice or game is recommended for an energy boost.
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Expert Advice and Success Story:
- The article recounts a specific scenario where the coach advised the team to consume protein after a triple-overtime game and load up on carbohydrates the day before the final game to prevent glycogen depletion.
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Additional Resources:
- Reference is made to conditioning-fitness expert Tom Emma's article on "The Recovery Snack," focusing on what to eat right after a hard workout.
- The article suggests exploring related pages on the importance of good health and nutrition for athletes, nutrition to reduce injuries, and information about food supplements like growth hormone, creatine, and andro.
This overview provides a comprehensive understanding of the key concepts and recommendations related to nutrition for basketball players as outlined in the provided article.
