What should basketball players eat after a game

There is no one to tell them. Just have in mind that the body is not a machine that will work forever. You need to watch it, take care of it and play basketball without worries of overtraining or recovery issues. But if you consume too much protein, it will interfere with hydrating and replenishing glycogen.

While the ratio is best for endurance athletes, the carbs-protein ratio seems to be ideal for basketball players. There are four principles of eating after a basketball game, and none of them includes avoiding any food.

In fact, this is the only meal where you should let loose with the foods you like without worries. Ok, on to principles. Some other principles worth mentioning are the ones related to alcohol. This especially matters when the team is on the road, and their sleeping habits are confused. Post-game nutrition is essential to help you recover, refuel, rehydrate, build muscles, and improve future performance.

For recovery foods, there are 3 nutrients athletes need to focus on when they refuel after a workout or game: carbohydrates, protein, and fluid. Protein is the building block that keep your muscles strong and helps them to grow bigger. You need to eat some protein within 2 hours after you exercise in order to help your muscles recover and strengthen. Aim for between grams of protein post-workout or post-game or about 0.

I would recommend to eat at least a light snack that includes protein within 2 hours after you exercise. You also want to include some protein foods regularly spaced out during the day for breakfast, lunch, dinner, and any snacks. You can get protein from animal sources as well as plant sources. Past research indicated that the quicker that protein amino acids got to your muscles, the better.

Protein powders and bars can be convenient after a game, but real food is better for teen athletes. What protein powders and bars are best for teen athletes? With appropriate planning, you can get plenty of protein from whole foods.

Choose the type of protein you want for your post-basketball meal. If you want something quick and convenient- choose a protein bar or shake. If you want something filling and satisfying- choose real food. Focus on grams per snack and meal. Here are some post-workout protein ideas. Carbohydrates are your friend during basketball. Carbohydrates AKA carbs, glucose, sugars, glycogen are important during basketball games, they are the number 1 preferred fuel source for your muscles during exercise.

This is the main source of energy you use during your basketball game and refueling afterwards is essential. Glycogen stores deplete after hours of activity, depending on the intensity. With an intense basketball game you can use your carbohydrate stores quickly. You need to replenish carbohydrates within 2 hours after a game in order to restore these stores. Carbohydrates adapt the muscle to training so you can perform better next time.

With the correct timing of nutrients, your muscles will be better trained to use your glycogen stores effectively and your glycogen stores will increase for longer energy next time. This will help you perform at your top athletic performance for as long as possible.

As part of your pre-game meal, choose quality complex carbohydrates such as brown rice, potatoes, whole-grain breads and pastas. Choose whole wheat and whole grains instead of white breads.

A basketball match is comprised of four quarters of minutes each, with a very short break at quarter and three quarter time and a main break of minutes at half time. With many stoppages throughout the game, players in senior competitions will often be on-court upwards of 60 minutes, but may only be in active play for a shorter time.

At the professional level, games may take two hours or more to complete, with time taken for time-outs, scheduled breaks and potential over-time minutes. Different competitions mean participants can play basketball all-year-around. Basketball is a fast-paced game characterised by jumping to contest possession , and repeated short fast sprints with varying periods of recovery.

Therefore, basketball players will utilise both aerobic and anaerobic energy systems. Players are also required to think tactically, have fast reaction time and display technical ball skills for the duration of the game. Depending on the level of competition and various team requirements, players will train anywhere from one session per week to one or two sessions per day.

Juniors playing in local and representative teams may have a busy schedule of training, games and tournaments over a week. Many basketball players are tall and athletic, and many tend to be lean for speed and agility on the court. However, there is a wide range of heights, from the taller forwards and centres to the relatively smaller guards remembering that guards at the professional level are still likely to be over 6ft tall. A general healthy eating pattern helps to support the needs of fit, energetic and lean basketball players.

Nutrition is often based around lean proteins for muscle repair and recovery, with carbohydrate appropriately timed for fuel.

In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, with healthy fats also contributing to a balanced intake.