Tips And Techniques For Basketball Players: Play Like A Pro! Nutrition

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Basketball

Basketball is an amazing game, a quick-paced, non-stop sport with end-to-end action, featuring great athletes with incredible hand-eye coordination. There are many ways amateur athletes can improve themselves and their game to help them play like a pro. By practicing drills, conditioning, following a strict diet, and improving hand-eye coordination, you’ll be paying like your favorite pros in no time.

NUTRITION

Anyone interested in improving their basketball ability on the court must develop healthy eating habits. The following is a very basic guide to nutrition. However, it’s advisable that athletes should consult a registered dietician for a more individualized program.

For a basic guide to staying healthy, try this:

* Eat five to seven small meals throughout the day.
* Limit your intake of sodium, fat, and sugar.
* Eat a variety of healthy foods (whole grains, fruits, vegetables, etc.)
* Drink lots of water.
* Eat a balanced diet, with approximately 10 to 15 percent protein, 60 to 65 percent carbohydrates, and 15 to 20 percent fat.

FOODS

Here are some examples of foods that are good for a basic diet:

* Carbohydrates:
Whole wheat breads and pasta, brown rice, sweet potatoes, beans, oatmeal, fruits and vegetables

* Fats:
Nuts, fish, peanut butter

* Protein:
Low-fat dairy products, lean beef, turkey, fish, tuna, chicken

LIQUIDS

Staying hydrated is important to maintaining a healthy body and staying in game shape. Don’t wait until you thirsty to start drinking liquids. Stay hydrated throughout the day, and you’ll find your body responding and recovering better.

Here’s a basic hydration guide:

* Drink a glass of liquid 15 minutes before a game, a workout, or practice
* Drink liquids during your game, workout, or practice
* Drink three glasses of liquids per pound of bodyweight lost following your game, workout, or practice
* Drink two glasses of liquids two hours before your game, workout, or practice

PRE-GAME

On game day, make your nutrition routine the following:

* Drink enough water before the game (see the above recommended requirements)
* Limit the intake of fatty foods before playing
* Eat lightly before a game. A full stomach can weigh an athlete down

POST-GAME

After a game, basketball players should do the following:

* Replace any sodium or potassium that has been lost during training or games. Salty foods, fruits and vegetables are the best ways to do this.
* Replace any fluids that were lost (See the above requirements).
* To replace the energy stores of your muscles, take in carbohydrate-rich drinks (such as Gatorade) and foods as soon as possible.
* Try a Super Shake after the game:
o 1 cup of frozen fruit (blueberries and strawberries are great for this)
o 1 cup of orange or apple juice or low-fat milk
o 1 cup of low-fat yogurt
o 1 to 2 scoops of protein shake powder

NUTRITIONAL TIPS

Basketball players should make healthy eating part of their lifestyle. Here are some tips for healthy living.:

* Make healthy eating a routine for life. Dieting is only a temporary fix; the weight you lose while dieting will come back as soon as you stop the diet.
* Have the self-discipline to plan your day correctly. Wake up early enough to have breakfast, and carry healthy snacks with you when you travel, etc.
* Don’t look at supplements as a staple. Most of your caloric intake should come from regular food.
* Look to complex carbohydrates to be your main energy source, whether it’s for a game, practices or intense training.

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