Meal Plan for Basketball

Basketball is a game where players have to be very fit and ideally lean to optimise their power to weight ratio. Amateur teams will practice a couple of times per week and players will also partake in weight training and cardiovascular exercise at the gym three or four times per week. Basketball is popular with all ages, so portion sizes will need to be adjusted accordingly and baring in mind your lifestyle.

To maximise performance, players need a good energy intake to ensure they have sustenance for long lengths of time. If you're intending to take basketball more seriously, then you'll need to have a well structured nutrition programme not only to provide energy for a training session, but also to provide fuel for recuperation for the next day's exercise and forthcoming basketball matches.

The meal plan below is an example for a typical basketball training day:

25g whey protein in water
Large bowl of oatmeal + skim milk + dried fruit or bowl high fibre breakfast cereal + skim milk
2 slices granary bread + natural peanut butter
250ml fresh fruit juice
Mid-morning snack
2-3 small crispbreads with low fat soft cheese
80g chicken / turkey breast
100g mixed nuts & seeds
50g dried fruit
Sandwiches made with 4-6 slices of granary bread + olive oil based spread with 100-150g lean ham/chicken or large mackerel fillet or salmon
Large mixed salad
Low fat, low sugar yoghurt
2-3 small crispbreads with low fat soft cheese
80g chicken / turkey breast
100g mixed nuts & seeds
Item of fruit
1-2 slices granary bread + natural peanut butter
During training
Sip water or isotonic drink throughout
Immediately post training
30g whey protein powder + 25g dextrose in water
Evening meal (45 mins later)
Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes
Loads of vegetables
Low fat, no added sugar yoghurt
1 hour pre-bed
Shake: 50g oats + 30g whey protein powder + 200ml skim milk

The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. Breakfast cereals, granary bread, crispbreads, new potatoes, rice and sweet potatoes will provide slow released energy throughout the day.

The plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. Eat a range of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.