Nutrition is pivotal to provide optimal energy for a fast-paced sport like basketball. Carbohydrates are the best source of fuel for athletes, but are stored in limited amounts in the body. The muscle’s source of energy is glycogen, which comes from carbohydrates. Carbohydrates can come from various food sources, including fruits, vegetables and grains. Examples of good carbohydrate choices are pasta, whole grain breads, pretzels, granola bars, baked potatoes, dried fruits, bananas, carrots, and peas.
Determining how much carbohydrate your body needs depends on many factors. If you are only practicing once a day, you need considerably less carbohydrate, than if you are doing two-a-days or in a tournament. The amount of carbohydrate also varies from person to person. A larger person will need more carbohydrates and calories than a smaller athlete. During heavy training and games most athletes need between 8-10 grams per kilogram body weight per day. (1kg = 2.2pounds) For example, a 150 pound basketball player would require 545-681 grams of carbohydrate per day. This amount of carbohydrate would provide 2180-2710 calories per day.
Pre-game meals are important to provide adequate fuel for the body. If this meal is skipped, player’s performance will be negatively affected. Meals can be eaten 3-4 hours prior to games or practices. The closer a game is to a meal, the smaller the meal should be, but in either case carbohydrates should make up the majority of the meal. Generally, the player’s plate should be about 2/3 carbohydrates and 1/3 lean protein. High fat meals and new foods should be avoided at the pre-game meal. Experimenting with new foods before playing should be done before practices and not prior to games to avoid gastrointestinal discomfort during a big game.
Proper hydration and carbohydrate intake are also important during practice and games. Sports drinks, such as Gatorade or Powerade, are excellent sources of carbohydrate for players during a game. Beverages are absorbed more quickly than solids and are less likely to cause an upset stomach. To replenish glycogen stores and stay hydrated during competition, players should drink 6-12 oz every 10-20 minutes during heavy activity. The concentration of carbohydrates in these beverages provide the needed fuel and hydration a player requires to continue to play to their full ability.
After a game, allowing your body to recover is important to perform well during the next game or practice. Nutrition recovery is equally important. It is not uncommon for basketball players to have multiple games in one week, so it is important to obtain proper nutrition at each meal. After games or practices, players need to consume carbohydrates within 30 minutes. Players should consume about half their weight in grams of carbohydrate. For example, a 150 pound basketball player should consume about 75 grams of carbohydrate within 30 minutes of the end of activity. This can be achieved by eating a banana (~27 grams), 16 oz of a sports drink (~28 grams) and a small bagel (~30 grams).
Carbohydrates are key for basketball players due to the stop and go nature of the game. When a person does not have adequate carbohydrate stores, fatigue often sets in revealing decreases in speed, reaction time, and endurance. Thus being fully fueled prior to practice and games allows for players to perform to their full potential.
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Ryan, M (2005). Performance Nutrition for Team Sports. Peak Sports Press: Boulder, CO.
