With repeated sprinting and jumping and short periods of rest, basketball is a strenuous sport. While physical training and practice are an important part of game preparation, so is your diet. If you want to run faster and jump higher, you need to feed your muscles right.
A basketball player's meal plan should include a wide variety of nutritious foods that helps meet your heavy carb needs while providing enough protein to build and maintain muscle. Here are some of the biggest mistakes that most basketball players make, that hinders there performance and ability to lose fat and gain muscle.
Not enough protein - The lifestyle of a basketball player is incredibly demanding. Aside from being under loads of stress and pressure to maintain good grades and healthy personal and professional relationships, the body must undergo hours of physical wear and tear so to speak. The entire body is left depleted often after basketball workouts, practices and games and is need of important protein replenishment.
Without the right amount of protein to support your basketball body, you will be left with a weakened immune system, less muscle mass, as well as being more likely to fill your diet with too many carbohydrates and fats which can lead to an undesirable body fat percentage.
On the other hand, players who are getting enough quality protein each day in their diets will more easily build strong, lean muscles in the weight room as well as maintaining an ideal body fat percentage to support their endurance efforts out on the court. Basketball weight training is essential to college basketball dreams and protein fuels that growth and dream.
Basketball players ought to keep a close watch on their daily protein intake to build up a healthy body and to help the body recover after intense physical activity. Keeping a food journal is an easy way to track your exact protein amounts and also the timing of your protein consumption throughout the day.
Don't eat consistently enough- When you eat several smaller meals throughout the day rather than two or three large meals, your blood sugar level remains more stable, because you are not taking in large quantities of food followed by long periods without food. Stabilizing blood sugar keeps your energy more constant throughout the day and minimizes sugar cravings.
Eating more frequently seems to be particularly important for women, who often report feeling less hungry and less moody when they eat throughout the day.
Don't drink enough water - Fluid replacement is an important part of any athletic regimen, but proper hydration is one of the most neglected aspects of the athlete’s diet. Now that podiatrists are active members of the medical teams servicing many types of athletic events (and often act as medical directors and co-directors), it is vital to have a working knowledge of the signs and symptoms of dehydration.
Active sports medicine podiatrists should also be able to develop a plan for establishing hydration protocols at sporting events. When athletes engage in sport, they will lose a percentage of body weight through water loss. When their sweat loss exceeds fluid intake, athletes become dehydrated during activity.
Dehydration of 1 to 2 percent of body weight begins to compromise physiologic function and negatively influences performance. Dehydration of greater than 3 percent of body weight further disturbs physiologic function and increases the athlete’s risk of developing heat cramps or heat exhaustion. Loss of 5 percent or more body weight can result in heatstroke.
These levels of dehydration are common in sports and can occur in just an hour of exercise or even more rapidly if the athlete is dehydrated before exercising or participating in a sports activity. Here at OC Rain Basketball we take our kids through a 3 step process, to ensure that they have someone that will guide them.
Step 1 - Assessment
During the assessment process we see the biological weaknesses and nutritional deficiencies that the athlete has that are holding him back. Whether the basketball player is trying to lose fat, gain muscle, and or perform better.
Step 2 - Implementation
After the assessment process we move into the implementation process, sharing with the athlete exactly what they need to eat specific for their body, to achieve their goals.
Step 3 Monitoring
This is the last of the 3 step process. In this process we are monitoring the game plan that we have in place can track, and create a diverse plan if necessary to help the athlete achieve their physique and performance goals.