There are three factors involved in maximizing athletic performance through training

  • Strength and Conditioning
  • Sound diet, nutritional program

Proper rest

MAKE YOURSELF EAT! Do not spend your money on junk food. Take a trip to the grocery store and buy some food! Enclosed is a brief outline of sound nutritional practice and information.

There is no point in exercising it out with sweat in the gym if you don’t follow a proper diet as a fit and agile body is about 80% diet and 10% exercise. Eating healthy is the first step towards getting a body and only afterwards will supplements have any effect.

Of the three factors listed above, diet is the foundation for the other two. You can follow the best workout ever designed, but if you are not eating properly, your athletic gains will suffer. The food you eat is your body’s fuel. The better the food, the better the body will perform.

The subject of nutrition and diet is saturated with misconceptions. To eliminate the greatest misconception about diet and its effects on training, there are no miracle foods or supplements that will generate fantastic training gains.

Tips to eat by:

  1. Remember to constantly hydrate. Try to drink at least 8 cups of water.
  2. If it’s fried, its probably not a good idea to eat it. Foods such as fried chicken, fried fish, french fries, fried onion rings, bacon and fried pork chops are high in saturated fats and are like a drug. Think about how bad you would be if you played basketball drugged up? So think about how much better you would be if you ate properly.
  3. Eat frequently, but eat small portions.
  4. Eat according to what you are going to do in the next three hours, if you’re about to go work out, eat a big meal. But if you’re about to sleep make sure you eat a small meal.
  5. Don’t eat one large meal and then not eat the rest of the day, instead try to split that large meal up into smaller meals.
  6. Drink milk.
  7. Eat your fruits and vegetables, seven to nine per day.
  8. For every one part fat/two part protein and six parts carbs.
  9. 2.0 grams/kg of bodyweight in protein per day.
  10. No more then 40 grams of protein per meal.
  11. Minimum 24 ounces of milk per day.
  12. caloric intake approximately 55% carbs,30% fats,15% protein.
  13. 1 gram of fat=10 kcal.
  14. 1 gram of protein= 4 kcal.
  15. 1 gram of carbs = 4 kcal.
  16. Limit your consumption of meats high in saturated fats such as hamburgers, cheese burgers and fried meats.
  17. Intake more lean meats such as baked chicken without the skin, broiled or boiled shrimp, tuna, baked fish.
  18. Eat whole grains instead of traditional white. From everything from wheat bread, to brown pasta to brown rice, instead of white break, white pasta and white rice.
  19. Stay away from carbonated drinks.

What to eat when going to your favorite fast food restaurant:

  • McDonald’s- Grilled chicken sandwich and Gatorade
  • Subway- Anything on their 6 grams or less menu, make sure you add lots of vegetables
  • Sonic- Grilled chicken sandwich and powerade
  • Pizza places- Try to limit the number of slices you eat, or eat pasta
  • Braum’s- Grilled chicken sandwich and milk
  • Nutrition tips for losing weight
  • 4 days out of the week eat less than you normally would (i.e. if you are eating 2500 kcal/day, eat 2200kcal/day)
  • 3 days out of the week eat your normal portions
  • Load up your plates with fruits and vegetables
  • Drink 24oz of milk (calcium helps reduce weight)
  • It is only safe to loose 2lbs of bodyweight per week
  • Nutrition tips for gaining weight
  • 4 days out of the week eat more than you normally would (i.e. if you are eating 2500 kcal/day, eat 2700kcal/day)
  • 3 days out of the week eat your normal portions
  • Load up your plates with fruits and vegetables
  • It is only safe to gain 1lb of bodyweight per week, unless you want to gain fat

If you need any help with determining how you are eating visit and enter in your information to get a detailed breakdown of your diet

Sample pre-game meal

Remember the goal of the pre-game meal is to have consistent energy throughout the day, so stay away from simple sugars, fats and high protein foods. Eat lots of carbohydrates and try to eat atleast 2-3 hours before. Each person varies with what their body is able to metabolize, but remember eating simple sugars such as candy bars before games is only going to fatigue you during the game, here is a sample pre-game meal

  • 1 plate pasta/rice dish (try to get brown pasta or brown rice)
  • 1 piece of bread/baked potato
  • 8oz cup of skim milk (whole milk has too much fat, and fat and lactose before a game is not a good idea)
  • 1 piece of fruit

Sample post-game meal

The objective of a post-game meal is to help you recover from your competition. Therefore as a basketball player it is essential that after a game you load up on carbohydrate and eat a little bit of protein as well. Keep your fat intake low and drinks plenty of water after the game, you need to hydrate yourself. Here is a sample post-game meal:

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Norma is a professional writer and an aspiring author currently writing her first book. She loves to write about technological advancement and is a gadget lover herself.

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