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The Best Basketball Diet

The best predictors of athletic performance, when ability and training are accounted for, are the maintenance of blood volume, glycogen and glucose. The better an athlete stays hydrated and keeps his blood sugar level up, the better he plays. An athlete who skips a meal on the day of a game may decrease his liver glycogen as much as 80%. Other athletes will run rings around him.

Sports like basketball that involve intermittent periods of high-intensity and low-intensity activity require unique nutritional plans for optimal performance. Basketball draws from both the aerobic and anaerobic energy sources within the body, so both pathways must be fueled prior to a game.

Aerobic energy comes from muscle glycogen, blood glucose, fat, and some protein. Muscle glycogen provides the majority of the energy in this pathway. The heavy reliance on muscle glycogen means that athletes should consume large quantities of carbohydrates prior to the game. Studies have proven that a diet with 65% of the calories coming from carbohydrates significantly improves athletic performance in sports like basketball.

Although the amount of blood glucose used in the aerobic pathway is small compared to the amount of muscle glycogen needed, it’s essential for athletes to give their bodies a source of glucose during the competition. One study showed that methodically consuming a sports beverage during a basketball game dramatically improves performance during the crucial last 5-10 minutes of the game. Which sports drink is best? Gatorade stimulated better fluid absorption and replacement of lost water than Powerade or All Sport, according to a study.

On the day of a competition, the content of the meals makes a huge difference. All foods must be low fat, because fat decreases how fast the stomach empties. Food in the stomach during a game keeps blood around the stomach instead of in the muscles, where it’s needed for exercise.

The following chart gives a meal schedule and recommended meal content:

When To Eat	Type of Meal	Content of Meal
3 - 5 hours before Competition	Large Low - Fat Meal 300 - 500 calories consisting of 65% carbs	Pasta with meat sauce Baked potato Roll Sandwich Fruit and vegetable Fruit juice Pancakes Lean turkey bacon Corn Noodles Rice
2 - 3 hours before Competition	Smaller Meal 200 - 300 calories	500 mL water Smaller amounts of same types of foods recommended for larger meal. Fruit or vegetable Bagel Rice Yogurt Fig Newtons
1 - 2 hours before Competition	Liquid Meal 100 - 200 calories High carbs, moderate protein and low in fat	Mix with water or milk to provide an energy and nutrient-rich dietary supplement.
½ - 1 hour before Competition	Snack 50-100 calories	Cereal bars Dried fruit Nut mixes Muffins Yogurt Flavored milk Cereal with milk
During Competition	Drink	600 - 1,200 mL sports drink
After Competition	Snack	Drink 16 oz. fluid for every pound of body weight lost. The following each contain 75 - 100g of carbohydrates: 100-120g packet of jelly beans 3 slices of bread with jam and a large banana 3 cereal bars Large baked potato with salsa 2-3 pancakes with syrup Cup of thick vegetable soup, large roll, and an apple

Post competition carbohydrates restore liver and muscle glycogen for proper recovery of the body. Restoration of glycogen stores in the body is faster after exercise, so take advantage of the opportunity to prepare you body for the next game. After 90 minutes of exercise, athletes should eat 1.5 grams of carbohydrate per kg of body weight and another 1.5 grams of carbs per kg of body weight two hours later.

Everyone’s body is a little different and certain foods may work better for some athletes than for others. Keep track of the foods you eat on the days you perform your best. They may turn out to be your personal power foods!

Related articles - Body Composition – Optimize Your Power, Athletic Nutrition for Peak Performance, How To Max Your Energy With Carbs, Max Your Muscles with Protein.

Written By Terri Pilcher

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