Tying it All Together Plus a Sample Practice Day Meal Plan

Elite Basketball Players Energy Requirements

Basketball is considered to be an activity consisting of high-intensity intermittent exercise that requires both the anaerobic and aerobic energy systems. That is because it requires short periods of all-out effort, punctuated with periods of low-intense effort for a moderate duration.1,2 So you are expected to go up and down the courts doing full out sprints and explosive jumps, combined with intermittent periods of jogging and standing still. Such as when you are waiting for free-throws to be shot or during time-outs. Consuming the right amount of calories, carbohydrates, fat, and protein will help fuel your activity properly.

Amount and Frequency of Macronutrients Needed

Each macronutrient listed in the chart below has a purpose for fueling activity. Ideally you will eat within the ranges listed below to fulfill your needs. I would encourage you to eat at least one serving of carbohydrates every time you consume food. A serving size is considered 15 grams of carbohydrates, which is consistent with eating one apple or ¼ cup of cooked brown rice. Consuming carbohydrates helps fuel your high-intensity exercise, while fat helps fuel the lower-intensity exercise. Consume protein every 3 to 4 hours to help you feel fuller for longer periods of time and to help prevent muscle breakdown. 1,2

Nutrient and Energy Needs1,2

Timing of Specific Nutrients

Strategically timing your hydration, meals, and snacks is important to be capable of repetitively performing at high levels; as well as, to maximize your training adaptations and speed your recovery between workouts.1,2 When preparing for a training session or competition it is important to time your meals and snacks to decrease gastric distress and to ensure you are properly fueled for the activity.1,2 Below is a recommended consumption timeline to follow prior to exercise. It is important to note the supplements and food you consume leading up to exercise and following exercise impact how you will perform and recover. What you consume and drink during the exercise session is equally important. It is important to drink water during exercise 0.5-1.0 liters/hour of exercise and consume fluids that contain electrolytes and carbohydrates for exercise lasting > 90 minutes.1,2 This is equivalent to drinking 8 to 10 oz of fluids every 10-15 minutes. 1,2 I would recommend avoiding consuming fat or protein while working out but if BCAA's are a supplement you already take, combining them with carbohydrate drink would be ideal.2

Consumption Timeline1,2,3

Supplements

Given that basketball is physically demanding sport, it would be wise to consider consuming supplements proven to be effective in maximizing your gains and improving your performance.

Top 3 Picks

1. Creatine monohydrate is naturally occurring nitrogenous compound found in the body.1 It can help you become stronger and more explosive as the game of basketball is becoming more physical and fast paced.2 As noted in the chart below dosing during the initial loading phase consists of consuming 20 to 25 grams.1,2 This would be equivalent to consuming ~ 5 to 6 grams 4 times/day with any type of beverage you prefer. The addition of carbohydrate with or without protein appears to increase muscular uptake of creatine. Possible weight gain after intaking creatine has also been occasionally reported, likely due to the increase in water retention associated with the update of creatine into the muscles.

2. Beta-alanine it plays a role in carnosine synthesis, which reduces acid (H+) accumulation (acidosis).1 It increases carnosine in the muscle which ultimately increases muscle buffering capabilities.1 This will allow you to train harder during exercising lasting 2 to 4 minutes.1,2 I recommend taking 1.6 grams three times per day for approximately one month to see good results.

3. Caffeine is a naturally derived strong cardiovascular stimulant that increases epinephrine output.3 Epinephrine is a neurotransmitter that improves your body's ability to use fat as fuel for activity and increases your heart rate, blood pressure, and respiratory rate in preparation for activity.2,3 Caffeine is more powerful when consumed in an anhydrous state (capsule/tablet, powder), as compared to coffee.3 The majority of research has utilized a protocol where caffeine is ingested 30-60 min prior to performance to ensure optimal absorption.3

Supplements

Sample Meal Plan

The average professional basketball player is :

Age: 26 Height: 6 ft 7 inches (2m) Weight: 219 (100kg) pounds. 4

Based on an elite player's game and training schedule their PAL (physical activity level) factor would be 1.49.

To estimate your total energy needs, you can use the Harris-Benedict equation:

Total energy expenditure (TEE)= [662 - (9.53x age) + PAL x [(15.91 x W) + (539.6 x H)]

Based on these averages this athlete he would need:

Total caloric intake (55 kcals/kg/day) or 5,500 kcals/day from a combination of the following:

Carbohydrates: (8-10 g/kg/day) or 800-1000 grams/day

As noted in the consumption timeline chart this includes the 1-1.5 grams/kg or 100-150 grams of carbohydrates he would need to consume after exercise.

Protein: (1.7-3.0 g/kg/day) or 170-300 grams/day

As noted in the consumption timeline chart this includes the 1.5 grams/kg or 150 grams of high-quality protein he should consume post-workout.

Fat: (0.5-1.5 g/kg/day) or 50-150 grams/day

Sample Daily Macronutrient Consumption

Other substances dosing is based on body weight:

Water: 5-7 ml/kg of body weight 4 to 6 hours prior to exercise or 0.5-0.7 L for this sample athlete

Caffeine: 3-6 mg/kg/day up to 9 mg/kg/day would equate to 300-600 mg up to 900 mg/day for this sample athlete

Let's assume you are working out from 11am-2 pm. You would want to consume breakfast at least 4 hours prior to training which would be 7am. It should with at least 45-90 grams of carbohydrates and at least 20 to 40 grams of protein to make sure you are adequately fueled for your training session. Eating immediately after you workout at 2pm helps replenish your glycogen stores. You want to eat a high carbohydrate meal, such as the suggested lunch meal below, containing 142 grams of carbohydrates and 56 grams of protein. For dinner, you will notice the abundance of veggies combined with 2 servings of protein. This will help you to continue to replenish the level of amino acids and glucose available to your body for storage and recovery to prepare for the next workout. You will notice each snack below contains at least one serving of protein and carbohydrate, aside from the Gatorade that is drank during the workout. Drinking Gatorade will help to maintain your blood glucose levels.

Supplements of beta-alanine are taken breakfast and with snacks one hour prior to working out and three after the workout to decrease risk of feeling tingling sensations. Creatine and caffeine are taken within 60 minutes of working out to optimize absorption and distribution of the supplement for it's maximum effectiveness. One to two servings of water with every meal helps you meet your total water goal of 3.7 L/day and helps ensure you stay hydrated throughout your workout.

Sample Meal Plan Timing

Grams of Macronutrients in Each Food Item

Conclusion

Basketball is a high-intensity intermittent activity that requires both the anaerobic and aerobic energy systems. Properly fueling and taking complementary supplements can have a positive impact on your performance and even more the longevity of your career. For peak performance a player should fuel properly by consuming 55 kcal/kg/day to include 8-10g/kg/day of carbohydrates and 1.7-3.0g/kg/day of protein then aim for 20-35% of energy from fat (0.5-1.5 g/kg/day). Carbohydrates are the main energy source for high intensity exercise. Proper protein intake can improve their ability to maintain and gain muscle mass, improve their immune function, and recovery after games, practices, and strength and conditioning sessions. Fat is one of the three macro-nutrients that provides energy to fuel the low-intensity activities when playing basketball. You should focus on getting the correct balance of carbohydrates, fat, and protein from a variety fish, lean meats, beans, nuts, seeds, fruits, raw and cooked vegetables, and whole grains. Aim to eat a well-balanced nutrient-dense diet consisting of 4-6 meals and snacks per day. This will help to ensure your diet supports the energy demands of basketball. Even more, you consume evidenced-based supplements to improve your training adaptations and recovery. Hydrating properly is just as important as the foods and supplements you consume for peak performance. Strategically planning your meals, snacks, supplements, hydration, and recovery will take you a long way in your training and career.

References

1. Kreider, R. B. (2019). Essentials of exercise and sport nutrition: Science to practice. Raleigh, NC: Lulu.

2. Rosenbloom, C. A. (2012). Sports nutrition: A practice manual for professionals. E. J. Coleman (Ed.). Chicago, IL: Academy of Nutrition and Dietetics.

3. Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., ... & Wildman, R. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 1-15.

4. Case, J. (2019). 13 facts to know from 2019-20 NBA Roster Survey. Retrieved September 03, 2020 from https://www.nba.com/article/2019/11/01/2019-20-nba-roster-survey