And a team sport like basketball, entails significant physical wear. But in this game we have a great advantage over other sports. We have no player change limit, changes can be made at each stoppage of play. This detail makes it easier for us to replenish nutrients lost with excessive sporting effort.. And it will help us delay fatigue, if we have a suitable layout on the track, hydration and nutrition.

Although the basketball player is normally very big, We must try to keep the fat percentage low, promoting good muscle mass, Well, skills such as speed must be combined, agility and power to develop the game effectively.
Food during training

Having correct performance is important both in games and in training.. Being a mainly anaerobic exercise, The substrates that the body needs most are phosphocreatine and muscle glycogen. With which it is easy to understand the need for carbohydrates in the daily life of a basketball player. Some 5-7 g/kg of player's weight. In addition to high quality proteins, nails 1- 1,5g / Kg of weight and good quality fats such as extra virgin olive oil, dried fruits, blue fish, avocado…

The meal before training or the game should be about 3 hours before and with all these nutrients, to ensure a total recharge of glycogen in the liver and muscle since these will be the substrates used in sporting effort. Menu example:
Rice with tomato and grilled eggs.
Chicken and vegetable salad.
Agua, bread and fruit.

In addition to feeding before the game or training, throughout the season it would be advisable to add sports supplementation combined with nutrition. In this sport we are interested in creatine in quantities of 0,1 gr/Kg total weight, and sports drinks, with a correct balance of carbohydrates and electrolytes.

Nutrient recharge during the game

All downtime will be used so that the player can hydrate with sports drinks that have a 6% concentration of carbohydrates combined with electrolytes. In this way we will delay the appearance of fatigue.

Importance of replacement after the game

The first hours after the game are the most important when it comes to recharging the glycogen exhausted during the effort.. It is important to drink sports drinks again after finishing the game so that they help replace depleted glycogen in muscle and liver.. Also provide in the first two hours some 20-25 grams of protein to promote muscle recovery and training. Continue hydrating the body. The ideal is that for every kilo of weight lost in the match, 1,5 L of water. Eat foods rich in salt to recover the sodium lost through sweat. Examples of snacks to effectively replenish after an effort:
Mixed fruit and whole milk smoothie
Turkey and cheese sandwich
Chopped fruit salad with Greek yogurt
Tomato and ham oil toast
Fruit smoothie with whey.
Scrambled banana with eggs and cinnamon
If you want to become a professional athlete, in addition to training hard every day, Pay attention to all the extra nutrients your body demands, Your performance will be at its highest and you will be able to get where you want to go., but taking care of your diet. It is the gasoline that powers your body, choose good quality.