Nutrition Tips for Basketball Players

Some Quick Nutrition Guidelines for Basketball Players:

• Eat something every two to three hours (many small meals instead of several big meals)
• Include a lean protein and vegetable in every meal. Remember the "Leg Rule"...the less legs the better. Vegetables (one leg) are better than chickens (two legs) which are better than cows/pigs (4 legs).
• Focus on your three most important meals: breakfast, pre-activity meal, post-activity meal
• Drink water steadily throughout the day
• Avoid trans fats, high fructose corn syrup, refined sugars and “man-made” fats like fried foods (read the ingredients in food! Eat from the earth, not the science lab)
• Plan out your meals to avoid making unwise choices when hunger strikes
• Seek out complex carbohydrates (Google it!)
• Don’t use supplements as a crutch to make up for a poor diet
• Instead of relying on pre-made drinks, blend your own with a protein powder base, and add healthy fats like nut butters and fresh fruits
• Consider protein shakes if you’re trying to increase body weight but have difficulty eating sufficient calories or are constantly traveling
• Get calories from real food as often as possible, and only use shakes and bars when you’re away from the kitchen

Q: What should I eat before or after a workout or game?
A: Although there is no “right” answer since everyone is different, the most important part of pre-game nutrition is that you eat something light to avoid performing on a full stomach. Try to eat your pre-activity meal two to four hours before your workout or game to allow plenty of time for digestion. The closer it gets to “go time,” the smaller the meal. Combine good carbohydrate choices for energy with adequate protein to ward off hunger.

Once your workout or game is over, consume carbohydrate-rich foods and beverages as well as lean sources of protein as soon as possible to replenish your muscles' energy stores (critical 15 minute window!).
If you are playing multiple games in one day at an AAU tournament, eat a hearty breakfast, light snacks between games and a substantial dinner after all games are done.
Whatever diet you choose, remember that moderation is the key. A little splurge here and there won’t ruin you, but aim to include plenty of fruit, vegetables and lean protein sources in your diet. Oatmeal, brown rice, sweet potatoes, almonds, avocados and beans are all excellent choices.

Courtesy of Stack.com