Bag Lunch. Weight Gain the Healthy Way . 0000005434 00000 n �tN���hMc;�ӔM�1G.j���il}vz�R�L��]���L`%�g�J�k�Й��á
0000125763 00000 n 0000126385 00000 n Basketball players should consume a high-carbohydrate diet; that is to say that at least 55% of total calories in the diet should come from food rich in carbohydrate such as fruits, vegetables, bread, pasta, and rice. On a caloric basis, 45-65% carbohydrates (pasta, breads, fruits, cereal), 10-30% protein (meat, nuts, beans), 25-35% fat (oils, butter). 0000178064 00000 n
0000081111 00000 n 0000126239 00000 n 0000005753 00000 n Breakfast cereals, granary bread, crispbreads, new potatoes, rice and sweet potatoes will provide slow released energy throughout the day. Therefore, carbohydrates should be a primary focus for a basketball player’s daily diet. Players (and parents) should prepare by packing a variety of food and beverages. 0000179104 00000 n
If you want to run faster and jump higher, you need to feed your muscles right.
0000054869 00000 n 69 0 obj <> endobj xref 69 39 0000000016 00000 n With repeated sprinting and jumping and short periods of rest, basketball is a strenuous sport. 0000002377 00000 n 0000002577 00000 n 0000003700 00000 n 0000178621 00000 n 0000001838 00000 n 0000178257 00000 n The size of the meal depends on the actual goal (weight loss vs. weight gain), as well as level of activity (two-a-days versus regular practice, tournaments versus regular games, etc.). 0000003186 00000 n 0000001076 00000 n 0000080842 00000 n
Part I: High School Alan Stein Introduction High school is a unique time period in working with athletes because of the wide range of age, maturity, and physical stature. 0000157831 00000 n h��� ;�ԢdB��6�Ip�j:�p��Z�!qw�'���V?�N6��!�^oWp�XW����ۊ^ 6��5��Sxذ"h���QØ�����0�S}�'mrG�,�c�w�0�!%���� 7O�� �a�s��,ii� � �1 Athletes might want a light snack right before the game, too. Snack Between Classes. Eat 5-7 small meals throughout the day. �ajeT66�@À�]�XLGR ��g`�^�U���K�A���!�!�A�����C��Ϡ�P� ��Pj,�F�����h�3�060T1�TnfXϠ뷆a%����hV�9%���z��&oI�`�f(`�a��x�Q(����i��d?`X�XÐ �e� T��h#CC.C. When devising an athlete meal plan, keep in mind the nutrition quality of the food you choose every time you eat. The pre-game meal should also be low in fat and fiber to help aid digestion and limit the chance of in-game gastrointestinal distress (upset tummy and … trailer <<1acfdccb359011dea45d00145101d45e>]>> startxref 0 %%EOF 71 0 obj<>stream basketball players make up to 1,000 changes in movement during a game, occurring, on average, every two seconds. What you eat directly affects your athletic performance.
Player weighing 190 lbs to start 190 209 230 253 4500 800 180 Below are some example meal plans for athletes that would like to gain weight, tailored to a typical high school schedule, based on caloric targets. While physical training and practice are an … Sample Meal Plans 5000 CALORIE DIET Appropriate for high weight football players as well as basketball or football players trying to gain weight. 0000001740 00000 n 0000178595 00000 n
Again, the high school setting is never optimal.
With repeated sprinting and jumping and short periods of rest, basketball is a strenuous sport.
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0000114248 00000 n 0000005958 00000 n For an evening game, eat a high-carb breakfast and lunch, and then choose a light dinner such as rice with vegetables or noodle soup with crackers. Meal Plan for Basketball Basketball is a game where players have to be very fit and ideally lean to optimise their power to weight ratio. %PDF-1.3 %����
0000125831 00000 n 0000114684 00000 n ... and consuming high-quality, lean proteins will aid in your offseason outcomes.
While physical training and practice are an important part of game preparation, so is your diet. To optimize performance a basketball player should eat a pre-game meal that is high in carbohydrates to fuel high intensity efforts on the court.
It’s important that athletes eat every 3 to 4 hours. 0000006011 00000 n A basketball player's balanced diet must include plenty of fluids, as dehydration leads to early fatigue while on the court. Breakfast 3 large scrambled eggs 2 slices whole wheat toast topped with 2 tsp margarine and 2 Tbsp jelly … 0000005820 00000 n 0000002512 00000 n
Make whole grains, fruits, and vegetables a large part of your diet… x�b```b``������:�A���b�,��CS00p}a2dX�W ��^¸�ރ�ժ�N)�90� � �\b&�A� 0000081043 00000 n The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. Some might opt to snack at 10:30 am and take their meal to class so they can eat around noon, 3-4 hours before practice. 3����1r�X���&c �ȴ��lQ������'6nI����}ŴS|}[#6Ղ�"AKd)��Vʛ�b �8yd�b6 The sports medicine experts at Vanderbilt Orthopedics suggest these meals, best eaten a couple of hours before a game. 0000002243 00000 n 0000003162 00000 n
As a guide players should aim for each meal to be about 2/3 carbohydrates. Youth & Teen Basketball Nutrition . 0000003724 00000 n
These meals all provide a combination of carbohydrates (for immediate energy) and protein (to keep blood sugar stable and help muscles recover later). �#8LJJjiiP$Q��r�8�Q��1 Chicken sandwich and integral toast Vegetarian soup Apple juice Low-fat yogurt 0000005458 00000 n The recommendation for daily carbohydrate needs with team sport athletes is 2.27-3.18g/lb/day [6, 7]. Amateur teams will practice a couple of times per week and players will also partake in weight training and cardiovascular exercise at the gym three or four times per week. Mix water with 1 cup of instant oatmeal. To optimize performance a basketball player should eat a pre-game meal that is high in carbohydrates to fuel high intensity efforts on the court. The pre-game meal should also be low in fat and fiber to help aid digestion and limit the chance of in-game gastrointestinal distress (upset tummy and diarrhea). Easy Meals for High School Basketball Players Breakfast.
For an afternoon game, eat a high-carb breakfast and choose a light lunch such as a salad with low-fat dressing or a turkey sandwich with a piece of fruit.
level, most basketball players are engaged and hydration plans should be developed within the for training and practices throughout the season and year-round. 0000157632 00000 n
0000126453 00000 n What should I be eating day-to-day? 0000005304 00000 n
Cook in microwave per directions on box. Instead, their eating schedule could be meal-meal-snack-snack-snack-meal. 0000114050 00000 n