Basketball Players: How to eat? How to drink?

Food is different the world over. In some countries people eat plenty of bread. In others rice or fish, and in others pasta is the staple diet.

Eating habits are determined by a number of factors:

• Economy
• Agriculture
• Climate
• Region
• Culture

One should not change what is traditional. After all eating is a pleasure. But, nevertheless the important goal should be to eat a balanced diet.

When it comes to sports people the intake of sufficient substances through food and drink is vital in order to;

• Maximise energy reserves
• Maintain muscular protein

Nutrition fundamentals

There are three basic types of substance: carbohydrates, protein and fat

Carbohydrates

Found in pasta, rice, semolina, bread, potatoes, sugar, jam, honey, fruits, pulses. Carbohydrates should supply 50% of our energy needs. Some sports dieticians recommend 70% for particular diets. The intake of simple sugars (table sugars, sweets, candy bars, sodas) should not exceed 10% of total calories. Carbohydrates are stored as gylcogen in the liver and muscles and are also necessary for the functioning of the brain.

Protein

Found it meat, milk, dairy products, fish and eggs. Vegetable protein (soya, salads, leguminous plant) should be consumed as much as animal protein. Protein should supply 10% of our energy needs. Protein forms the building blocks of the human body. increased muscle mass and strength comes from training. It does not come from increased protein consumption.

Fat

Found in meat, eggs, milk, butter, cream, cheese, oil and certain fruits (olives, walnuts, hazelnuts, peanuts, avocados etc). fat should supply 30 – 35% of our energy needs. Fat which contains vitamins A.D.E.K are stored in adipose tissue and muscle cells. The sportsman is not sheltered from excess of cholesterol (L.D.L.) in the blood (predisposition to heart attacks). He should endevour at all times to minimise consumption of animal fats, eggs and to use vegetable oils for dressings and cooking, and when possible grilling foods instead of frying them.

Vitamins

A balanced diet should provide sufficient vitamins, which are obtained from eating fuits and vegetables. Many sportsmen make the mistake of taking vitamin pills which is not necessary.

Minerals

A properly balanced diet provides ample sodium, calcium, iron, potassium and magnesium, all of which are necessary for the functioning of the body. they are found in all plant and animal foods.

Water

When you exercise, you lose water through sweating. This water must be replaced in order to keep the body hydrated and able to function to optimal levels. Thirst is poor indicator of when to drink; it comes too late so drink before, as well as during and after exercise.

The balanced diet

The dietary balance of sports people should be of the following proportions: carbohydrates (50%), fat (35%) protein (15%). The sportsman should ensure he is always well hydrated.

Energy use in exercise

Exercise over a short period (i.e. 200 metre sprint) can be achieved “anaerobically” which means without oxygen.
To sustain exercise over a longer period and at lower intensity requires oxygen. This is called "aerobic" exercise.
The aerobic reaction requires: carbohydrates + fat (fatty acid) + oxygen – ATP (ATP is the substance which releases energy in the muscles).
The anaerobic reaction requires: carbohydrates (with quick absorption) – ATP + lactic acid. The lactic acid induces fatigue.
High level basketball is aerobic
Training allows a player to improve his aerobic power and capacity and use his energy stores more efficiently.

Energy needs

Due to the chemical changes resulting from sports activity it is essential to load up with glycogen by adopting a rich diet in carbohydrates.
After exercise it is advisable to replenish glycogen levels by consuming liquid and solid glucides. Less active people need 1500 – 2000 calories per day. For sports people this may go up to 6000 calories (or even more for the big men in basketball).
The hydration requirements (drinks, water in food, soups) can be more than 5 litres daily during intense exercise. The guarantee of a well proportioned diet is constant weight. Monitor weight constantly.

What to do before exercise

The rule is simple and clear. You should be fully fed 3 hours before the game, so sit down for a meal 4 hours before. This will avoid any problems with digestion.
The last meal before a game should be easily digestible and high in carbohydrate.
Before exercise the aim is to have good stores of glycogen.

What to do after exercise

Replenish what has been lost during exercise. The body needs:

• Rehydration (fluids, soups)
• Plenty of carbohydrates (pasta, rice, semolina, bread)
• Some protein (no red meat)
• Minerals (sodium, potassium)

Errors to be avoided

• Believing steaks give energy
• Believing extra vitamins are useful
• Believing salt tablets are a necessity
• Believing alcohol gives enrage
• Eating too much before exercise
• Failing to observe the 3 hours rule before the game
• Eating too quickly
• Eating too much fried food, pork meat, fatty sauces etc
• Eating heavy, indigestible meals
• Drinking too many carbonated soft drinks