Updates

How to prepare for a basketball game

Patient Stories

The NCAA March Madness basketball tournament starts this weekend in Houston and the collegiate athletes have experienced a long and grueling basketball season. Fueling with adequate nutrition is more important than ever for these athletes to help prevent fatigue throughout the last couple games of the tournament! To put this into perspective, basketball players can run anywhere between 3 to 5 miles during a game and, depending on their position and playing time, can burn around 300 to 400 calories a game! Adequate calories and nutrition in the days before and after a game will ensure the athlete is fully recovered and prepared to play again. Here are a few nutrition tips athletes should follow:

Energy for game time 

Carbohydrates are foods that contain sugars and starches (i.e. fruit, grains and dairy). They are the main source of fuel for exercising muscles and will provide energy throughout the game. A high carbohydrate meal should be eaten about 3 to 4 hours prior to the game. Using the plate as a guideline, it should be half carbohydrates, mostly from grains. The pre-game meal should be low in fat, and low in fiber to help avoid any unwanted abdominal distress and promote gastric emptying. An example would be a turkey sub sandwich, a bag of chips and a side of fruit.

Hydration is key 

Drinking fluids before, during and after the game can help maintain performance and prevent fatigue. Even a 2 percent decrease in body weight can impair performance. Athletes should drink 16 oz. of fluid at least 2 to 3 hours prior to the game and aim for 8 oz. or 1 cup of fluid every 10-20 minutes during play. In order to regain hydration before the next game, athletes should drink 16-24 oz. for every pound lost during play. Choosing salty snacks in between tournament games can help retain fluid and a good hydration status. The color of your urine is the best indicator for hydration: think pale lemonade=hydrated and dark apple juice=dehydrated.

Recovery... recovery... recovery 

Tournaments are taxing and often have short turnaround times between games. It is vital to consume a snack rich in carbohydrates and proteins immediately after the game, preferably within 30 minutes. Carbohydrates will replace the energy used during play and proteins will help with muscle repair! Good choices would include low-fat chocolate milk, trail mix or cheese and crackers.

These tips will not only help the collegiate athletes during and after their tournament, but also young athletes during theirs! Ensuring adequate nutrition will help prevent fatigue and keep our aspiring collegiate athletes healthy.

References Academy of Nutrition and Dietetics. Nutrition Care Manual®. Fueling Basketball Players.https://www.nutritioncaremanual.org/vault/2440/web/files/SNCM/Client%20…. Accessed [March, 10, 2015]. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.