Nutritional Guidelines
Because we
understand the energy systems involved in basketball, we can develop food
strategies to fortify a player and ensure optimal performance.
The guidelines are as follows:
- Eat nutrient dense foods.
Keep junk food and processed food at a minimum. These contain calories
that the body does not use optimally because of their low vitamin and
mineral content. Fresh is best.
- Eat approximately every three
to four hours to maintain insulin levels and aid in physical and neural
recovery.
- Eat complex carbohydrates
(starches) at a ratio of five to seven grams bodyweight (2.5-3.5 g/lb
bodyweight) (1). For example, a 70 kg (154 lb) male needs 350 to 420 grams
of carbohydrates per day. Starchy foods such as pasta, wheat bread, whole
grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables
provide a major energy source to fuel your activities. These foods are
also a source of fiber, vitamins, minerals and phytonutrients � the health
protective substances in plant foods.
- Choose protein sources at a
ratio of 1.2�1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey,
chicken, eggs, fish (although cold water fish have higher fat content,
these are much needed healthy fats), lean cuts of beef, tofu, low fat
cottage cheese (1).
- Choose healthy fat sources
from nuts, avocadoes and cold-water fish. Eat 40 to 100 grams of fat per
day. If you do not get enough of these, take an essential fatty acid
supplement or fish oil supplement (one to two tablespoons each day).
- Keep drinking water or sport
drinks to maintain hydration while training. Try to avoid water-like
substances such as Kool-Aid, sodas, juice or lemonade. Although these may
contain water and some carbohydrates, they also contain a greater amount
of the wrong type of carbohydrate source (sucrose and/or fructose), which
can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and
decreased performance.
- Eat a diet that consists of a
wide variety of foods by keeping in mind the basic food groups. It is the
best insurance for getting needed nutrients.
- Consume 25 to 35 grams of
fiber per day among the foods that you eat. High fiber foods include whole
grains, vegetables, fruits, and cereals. Read labels and be aware of fiber
content in everything you eat.
- Avoid high-fructose corn
syrup and excessive table sugar, even when trying to gain weight. These
include candy, juices, desserts, baked goods, etc.
- Use meal replacement shakes,
fruit smoothies or bars whenever necessary. Always keep bars available
such as in a book bag, purse, glove compartment, locker, or wherever poor
nutrition might be the alternative such as at a competition. Try an
assortment of brands to see which you like.
- Take a multivitamin/mineral
supplement from a reputable brand.
- Before going to bed, eat a
light snack such as peanut butter on whole-wheat bread and a glass of skim
milk.
- Only certain supplements are
beneficial for basketball players.