Diet Rules to Follow for the Serious Basketball Player
Any serious basketball player knows how taxing the sport can be. It requires plenty of energy to keep up with the other players all year round. Consequently, a good diet is vital for your continued health and performance. This is what ensures that you’re always ready to take on your competition.
Whether you’re athletic or not, it’s no secret that the body requires energy for continued functioning. However, when you’re a basketball player, these energy requirements are a lot higher. After all, with exhausting practice sessions nearly every day, you need to be getting the energy from somewhere. This is why a good diet is a must.
To understand your energy requirements, here is what you need to do. Begin with adding up how much you exert for daily activities as well as the energy expended for competitions and training. When it comes to the latter, energy requirements are based on a number of factors. These include intensity and frequency of practice sessions. Even so, it differs from player to player depending on their role in the team as well as competitive matches.
Most of the players tend to practice every day followed by a serious match every week. With basketball being a part of their everyday life, it is clear that a good energy intake is a must.
To give you an idea, an 80kg player exerts 600kcal/hour. Even so, this is just an average figure. The actual amount of energy expended in all the sprints, lay-ups, shots, turns, and stops varies depending on which player you taken into consideration.
Advantages of a Balanced Diet:
With all the physical activity that the sport demands, a balanced diet goes without question. It can directly affect the performance during training as well as competitions. Moreover, it will also keep you on top of the training tasks. After all, a good intake of nutrition boosts your immune system, keeping you well on point when it comes to daily practice sessions, while also decreasing the risk of injury.
Consequently, it results in:
1. Optimizing the players’ training;
2. Ensuring stellar performance;
3. Helping with good preparation for matches and competitions;
4. Improving their body’s recovering after training sessions, competitions, and even injuries;
5. Maintaining steady weight for improved performance;
6. Boosting immunity to reduce illnesses;
7. Enhancing physical health to avoid injuries.
The Must Eats:
A balanced diet consists of some important factors. So here is what you should consume on a daily basis:
1.To begin with, always remember to include starchy food in every meal. This boosts your immediate energy in preparation for consistent exertion.
2. Eating meat, fish, or even eggs once or twice a day is necessary as well.
3. For fulfilling the core requirements of vitamins and fiber, don’t forget to have five portions of fruit and vegetables.
4. Top this off with three dairy products – these are a great source of protein and calcium which will keep your bones strong and match-ready.
5. A limited intake of fatty foods will replenish your supply of vitamins and lipids, while sugary foods in small amounts will keep your taste buds happy.
6. But even as you pay careful attention to your diet, don’t forget to stay hydrated throughout. After all, just like food is essential, water is a vital component of a balanced diet.
The Impact of Hydration on Performance:
Water is the source of all life, and a basketball player’s best friend. You need to drink before, during, and following each match to stay on top of your game. This is because gymnasiums tend to get very hot – couple this with the intense physical exertion, and it’s no surprise that you sweat a lot. Water and other isotonic sports drinks help keep dehydration at bay. Since this can be a very real problem, staying hydrated is an absolute necessity.
So when can you get hydrated? The three prime points for drinking up your share of water or sports drinks is during the warm-ups, quarter-time, and half-time in a match. Training sessions, on the other hand, require the players to schedule their own breaks. Most players have turned to isotonic drinks as these are better at keeping dehydration away while also filling up the players’ carbohydrate requirement for the game. Consequently, this balances out the energy loss that took place during the course of the match, allowing them to maintain their performance throughout.
Recovering from a training or even a game is a part of the preparation for the next session. This includes replenishing your water, sugar, and electrolytes supply which is frequently depleted in all the exertion. It begins as soon as the game ends, and includes taking in as many carbohydrates, proteins, electrolytes, and water as quickly as possible. While there are many ways to do this, a recovery drink is one of the best solutions.
This is because it includes everything in the perfect proportions, but it can be replaced by an isotonic sports drink coupled with a protein bar as well.