How to get energy before a basketball game

BasketBall Nutrition: 5 Pre-Game Options for Full Energy

By STACKPublished On: 2014-08-29

Basketball is intense, physical and tiring. So it boggles my mind how poorly many basketball players fuel their bodies before practice or a game. It seems that the major source of energy is fast food! With all the time that goes into preparing your body for competition, slacking on nutrition and pre-game fuel is the last thing you want to do. Here are five options for pre-game fuel to keep your motor running and your game on point.

RELATED: The Easy Basketball Diet

One scoop of whey protein powder (or the protein of your choice) mixed in a blender with water, one whole banana, one tablespoon of peanut butter, and a tablespoon of coconut oil.

• Protein: 34g
• Carbohydrates: 35g
• Fat: 27g

2. Power Oatmeal

One packet of the oatmeal of your choice mixed with water, two tablespoons of peanut butter and one tablespoon of coconut oil.

• Protein: 6g
• Carbohydrates: 40g
• Fat: 30g

One cup of whole wheat pasta with red sauce and one grilled chicken breast. (If you choose this meal, you must consume it more than two hours prior to practice or the game for proper breakdown of nutrients.)

• Protein: 49g
• Carbohydrates: 53
• Fat: 11g

Two slices of whole wheat bread, tomato, lettuce, turkey (or chicken). Pair with a banana and two tablespoons of peanut butter

• Protein: 28g
• Carbohydrates: 71g
• Fat: 19g

5. Peanut Butter and Jelly With a Twist

Two slices of whole wheat bread, one tablespoon of jelly, one tablespoon of peanut butter and one tablespoon of coconut oil.

• Protein: 18g
• Carbohydrates: 53g
• Fat: 35g

Obviously there is a trend going with coconut oil. Because of its medium chain fatty acid content, coconut oil provides instant lasting energy. I have had major success with players consuming it prior to practice or games and even during halftime to keep their high energy going.

Try these five options and I guarantee you will have lasting energy to get you through the entire game.

Learn the 5 nutrition habits of explosive basketball players.

[cf]skyword_tracking_tag[/cf]

Share This Story!

MOST POPULAR

By STACKPublished On: 2014-08-29

Basketball is intense, physical and tiring. So it boggles my mind how poorly many basketball players fuel their bodies before practice or a game. It seems that the major source of energy is fast food! With all the time that goes into preparing your body for competition, slacking on nutrition and pre-game fuel is the last thing you want to do. Here are five options for pre-game fuel to keep your motor running and your game on point.

RELATED: The Easy Basketball Diet

One scoop of whey protein powder (or the protein of your choice) mixed in a blender with water, one whole banana, one tablespoon of peanut butter, and a tablespoon of coconut oil.

• Protein: 34g
• Carbohydrates: 35g
• Fat: 27g

One packet of the oatmeal of your choice mixed with water, two tablespoons of peanut butter and one tablespoon of coconut oil.

• Protein: 6g
• Carbohydrates: 40g
• Fat: 30g

One cup of whole wheat pasta with red sauce and one grilled chicken breast. (If you choose this meal, you must consume it more than two hours prior to practice or the game for proper breakdown of nutrients.)

• Protein: 49g
• Carbohydrates: 53
• Fat: 11g

Two slices of whole wheat bread, tomato, lettuce, turkey (or chicken). Pair with a banana and two tablespoons of peanut butter

• Protein: 28g
• Carbohydrates: 71g
• Fat: 19g

Two slices of whole wheat bread, one tablespoon of jelly, one tablespoon of peanut butter and one tablespoon of coconut oil.

• Protein: 18g
• Carbohydrates: 53g
• Fat: 35g

Obviously there is a trend going with coconut oil. Because of its medium chain fatty acid content, coconut oil provides instant lasting energy. I have had major success with players consuming it prior to practice or games and even during halftime to keep their high energy going.

Try these five options and I guarantee you will have lasting energy to get you through the entire game.

Learn the 5 nutrition habits of explosive basketball players.

[cf]skyword_tracking_tag[/cf]

Share This Story!

6 Things You Can Eat Before a Basketball Game

Let’s face it.

Basketball is a fast-moving, physical, and intense game that requires the right proportion of energy for optimal performance.

Hence, what you eat before a game can affect your performance level on the court.

You can feel like a trailer load of junk when you eat the wrong food in excess. Or worse, you feel too light like a floating paper around the court because of the inadequate meal you previously had.

But, here’s the deal.

You can improve your game performance on the court by eating the right food, in the right proportion, before every game.

In this post, we’ll be suggesting some great meals you can eat before every game—tested and working. The right proportion to eat and the right time to have them.

Here are 6 things we suggest you can eat before hitting the court for a game. You don’t have to watch the food network channel to have these meals on your plate. They are all easy to prepare.

1. Eggs with Low-Fat Cheese, Wheat Toast, and Apple Juice

Why This Meal:

Having eggs in your meal is a great way to eat, not only a decent quantity of protein, but food with rich vitamins and minerals. They are part of the nutrients your body should have during a game. These nutrients help to generate more blood supply as you run up and down the court.

Particularly, don’t neglect your egg yolk. That’s where all the nutrients hide.

The cheese helps to boost the protein level. The wheat toast balances the diet with the right quantity of carbs your body requires. The apple juice is a great supplement to the meal.

Quantity of Food to Eat According to Your Body Weight:

150–200lbs

• 2 slices of whole-wheat toast
• Half cup of low-fat cheese
• 2 large eggs (cooked or fried)
• 1 cup of fresh Apple juice

200–250lbs

• 3 slices of whole-wheat toast
• 2 cups of low-fat cheese
• 4 large eggs (cooked or fried)
• 1 cup of fresh Apple juice

2. Pasta with Sliced Tomatoes, Garlic, and Turkey Breast with Red Pepper

Why This Meal:

If you can get the turkey breast roasted, it would be a nice source of protein with less or no cholesterol. Better still, you can grill it and garnish it with some red pepper, tomatoes, and garlic. After that, you cook your pasta.

The Pasta brings sufficient carbs and energy while combining the turkey’s quality proteins. This meal will definitely keep you in high spirit and energized throughout the game with the nutrients from the garlic preserving your immunity.

Quantity of Food to Eat According to Your Body Weight:

150-200lbs

• 3 oz of roasted turkey breast with garlic and tomatoes (as much as you desire)
• 10 oz of cooked pasta

200–250lbs

• 4 oz of roasted turkey breast with garlic and tomatoes (as much as you can consume)
• 14 oz of cooked pasta

3. Sweet Potatoes, Green Salad, Roasted Chicken Breast, and Asparagus

Why This Meal:

With the roasted chicken, you can be sure you won’t be losing any muscle while playing for long hours on the court. Why? Chicken has about 20 percent of protein for every 100g.

The reason why you should roast the chicken is to avoid unnecessary cholesterol. Rather, you can add a bit of olive oil—which is healthy.

The Green salad and Asparagus are the frontiers of the micronutrients. The sweet potatoes are responsible for the carbs that give you energy.

Quantity of Food to Eat According to Your Body Weight:

150–200lbs

• 1oz of roasted chicken breast
• 2 cups of roasted sweet potatoes
• Green salad and Asparagus (as much as you can consume)

200–250lbs

• 2 oz of roasted chicken breast
• 3 cups of roasted sweet potatoes
• Green salad and Asparagus (as much as you can consume)

4. Almonds, Protein Shake, and Bananas

Why This Meal:

If you don’t want to spend cooking time before you play a game, this meal will be the perfect option.

The best part:

These three foods will do a great job in keeping you super energized before you play any basketball game. Almonds are a great source of energy and quality source of fats and oil.

Bananas are rich in vitamins B6, B12, Magnesium, Potassium, and carbohydrates. There’s no way you won’t stay energized for hours with this meal. Plus, the protein shake is a great substitute for meat.

Quantity of Food to Eat According to Your Body Weight:

150–200lbs

• 2 mid-sized bananas
• 1.5 scoop of protein shake
• 0.5 cup of whole almonds

200–250lbs

• 3 mid-sized bananas
• 2 scoops of protein shake
• 0.65 cup of whole almonds

5. Rice, Broccoli, Lean Beef with Orange Juice

Why This Meal:

This meal is one of the most beneficial and simplest foods for a basketball player. Most people believe it’s a power steamer and the perfect classic bodybuilder meal.

But, there’s more.

The lean beef is one of the best protein sources you can get in the market. And the rice! Oh! The rice! It’s the perfect carb to keep you pumped up throughout the game as you shoot your layups.

That’s not all. Adding broccoli to the combo is the icing on the cake with the orange juice leading the way to your tummy. That way, the food becomes healthier.

Quantity of Food to Eat According to Your Body Weight:

150–200lbs

• 8 oz of Lean steak
• 3 cups of cooked basmati rice
• Orange juice and Broccoli (As much as you can consume)

200-250lbs

• 10 oz of Lean steak
• 3.5 cups of cooked basmati rice
• Orange juice and Broccoli (As much as you can consume)

6. Mixed Fruits, Protein Bar, and Greek Yogurt

Why This Meal:

This meal is my favorite. I regularly have this one before going for any game I play. The Greek yogurt meal isn’t just cheap, but it’s nutritious and tasty.

Combining the Greek Yoghurt, a protein bar, and mixed fruit is the perfect diary diet for every great game. The yogurt has no sugar, but it has got 20g of protein.

You can’t go wrong with the protein bar complemented with the mixed fruits. It helps to keep the macronutrient balance of your body in check.

Quantity of Food to Eat According to Your Body Weight:

150 – 200lbs

• 11 oz of Greek Yoghurt
• 1.5 cup of mixed fruit
• 1.5 bars of a protein bar

200 – 250lbs

• 13 oz of Greek Yoghurt
• 2.5 cups of mixed fruit
• 2 bars of a protein bar

Water! Water!! Water!!! I can’t overemphasize. It’s common sense. Your body contains at least 70 percent of water. Hence, do the math.

Let your food – water ratio be 30% food and 70% for the water you take before the game.

Over the years, we see dehydration threatening the performance and endurance level of athletes. Unfortunately, many basketball players don’t take this seriously until it’s too late.

Here’s what to do.

Ensure you drink at least 15–20oz of water within 2–3 hours before you hit the court.

Perks of a Pre-Game Meal

Apart from the evident perks, like improved performance and health, the right meal before a game can do a lot. It can help save your muscles in the court and boost your recovery after the game.

How Long Before a Basketball Game Should I Eat?

It’s detrimental to feel bloated because of the excess food you ate before going for your game. It could lead to low performance and fatigue.

So, what do you do? Eat carbs about 3-4 hours before the game and proteins 5–7 hours before the game. The purpose is for your food to digest early before your game. Don’t worry; all the nutrients and energy you garnered from your last meal will still be present.

Closing Words

Now, it’s all up to you. All you need to do is start today—by adhering to all the six food recommendations we showed you in this post. Plus, it’s crucial to go for the right food proportion for your body mass. Also, don’t forget! Water is essentially important.

What meal do you take before every basketball game? Do you see your favorite in this post? Are there other meals you think aren’t here? Share your thoughts and comments.

8 unhackneyed ways to recharge your batteries

June 10 Productivity

Active rest, the right goals and other sources of strength in case the internal batteries are completely dead.

Share

You can listen to the article. If it's more convenient for you, turn on the podcast.

1. Remember the three axioms

Sorry, we promised new and unhackneyed ways, but first we have to remind you of something banal. You already know that you need to sleep well, eat and exercise. We will not decipher, anyway, few people follow this. Let's say a few words about the introduction of healthy lifestyle into the daily routine.

How to energize through exercise

Work out during your lunch break or at least go for a walk. In 2004, researchers from the University of Leeds found that employees who attend a corporate gym show better results and cope with stress more easily. In addition, they enjoy work more, they experience less stress, they do not feel tired in the afternoon, despite the energy expended during training.

How to get more sleep

Rearrange the alarm. Let it ring not in the morning, when it's time to get up, but in the evening, when it's time to go to bed.

As John Duran says in Paleomanifesto, the technique of setting an alarm for the evening is a very useful technique to remind yourself that it's time for bed. The signal should sound one hour before lights out. After a reminder, you need to complete all the work, turn off the TV and extra lights, gradually get ready for bed.

How to Eat Healthy

Ask yourself, "What would Batman eat?" This advice comes from Cornell University professor Brian Wansink.

When deciding whether or not to eat dessert, consider what your childhood idol would do. If it doesn't work the first time, ask yourself the question three times. It will be easier to make a sound decision.

The boring and the obvious have been dealt with. To get energy at the right time, there is no need to mock your body. It's better to change the schedule.

2. Find out when you are cooler

Do you know how much the change of time zones affects a person? When, for example, a football team crosses three time zones to play, its chances of winning are halved, even if the opponent is weaker.

But we're not talking about athletes now. It’s just that if you are a pronounced owl, then it’s stupid to plan important tasks for eight in the morning.

Pay attention to your circadian rhythms and stay in the black: Athletes win and break records when they adjust race times to match their internal clocks.

One of the studies highlighted in David Randall's book "The Science of Sleep" showed that records in running, powerlifting, swimming were more often set by athletes whose competition schedule coincided with the second period of daily activity. In the long jump, for example, athletes at the peak of energy showed a result that was 4% better than average.

Did you set up synchronization with the internal clock? Super. Now we are learning to let go.

3. Set the right goals and don't tell anyone about them

Maybe you have relative goals: "I want to be better than Sasha." Or maybe objective: “I want to get the highest score on testing.”

But if you want to increase the level of energy, then one goal should remain in your head: to become better.

Research by American psychologist Heidi Grant Halvorson shows that a focus on improvement increases the desire to work. We work with interest and passion when we think about progress and not just about the task. Interest does not make you work with all your might, but fills you with energy.

It's not that hard. Just think about how to make everything you do better.

And now the second part: keep quiet. Research has shown that you shouldn't talk about your goals if you don't want to unleash the energy needed to achieve them. Scientists have concluded that pleasant fantasies do not come true because they do not provide energy to move towards the desired future.

So, we tuned in for the best and remembered that happiness loves silence. Where to get energy?

4. Be optimistic

Fully armed soldiers need to march 40 km. But some were told that the distance was 30 km. Others say that they will have to walk 60 km.

After completing the forced march, the researchers measured the levels of stress hormones in the blood of both groups. What happened? It turned out that stress does not correspond to reality, but to expectations.

What do we conclude? Everyone gets what they expect.

The brain does not like to force the body to waste resources until it sees a real chance to win. Physical strength is not available as long as there is no faith in success, because there is no worse situation for the human body than to waste all resources and fail. At the moment when confidence appears, the gates open through which the flow of energy flows. Hope or despair is what we program ourselves for, say the authors of the book Maximum Brain Power.

Optimists have more energy. Pessimists have more stress. Everything depends not on objective circumstances, but on the point of view on them.

Charged with positive? Good. But maybe it's time to redo a bunch of things? What is needed for this?

5. Do what you know how to do

What projects are you involved in at work? What household duties do you have? If you stick to what you're good at, you'll see the difference.

Research has shown that using strengths at work makes people happier. And at the same time it increases energy levels.

The longer a person works on what he can do, the more cheerful, happier he is, and the more he respects himself. Using your strengths makes you smile, learn interesting things.

According to the Gallup Institute, positive assessments of the past day, depending on the number of hours spent on favorite activities, as a percentage of the number of respondents, are distributed as follows:

0003 Daniel Pink, author of the bestselling book Drive and an expert on motivation, explains the secret of "small wins": tasks that seem insignificant can have a significant impact on our condition. Science only confirms this. Internal energy increases or decreases depending on how far projects have progressed, even small ones. Modest wins have an unexpectedly large positive effect, while small losses, on the contrary, have a negative effect. Maybe you can do whatever you want. But you will still find yourself in a state where the tanks are empty. How to make decisions when a tired brain refuses to work? 7. Listen to your inner voice if you are tired Research results say that when there is a lot of energy, you need to listen to the voice of reason. And when your head is porridge from fatigue, rely on intuition. Executive functioning depends on the amount of energy that glucose provides. And many cognitive processes deteriorate when there is not enough energy. When making decisions with low blood glucose, you need to trust the unconscious more, although when the level of glucose rises, it is worth returning to conscious decision making. So, you are already making progress. Congratulations. But what is the best way to spend a vacation in order to accumulate energy for tomorrow? 8. Recover proactively Doesn't sound very logical. But if today you are exhausted, and tomorrow you don’t want to get tired, have an active rest: go to a workout or chat with friends. No sitting in front of the TV or at the computer. Kelly McGonigal Excerpt from the book "Willpower". The American Psychological Association found that the best recovery strategies are exercise, sports, reading, prayer, music, relaxing with family or friends, massage, walking, yoga, creative hobbies. Rest is worst when gambling, shopping, smoking, playing video games, surfing the Internet, watching TV shows or movies (more than two hours). Things to remember So you know how to recharge. Now let's sum up: how best to extract energy. Apply three axioms: exercise at lunchtime, an alarm clock before bed, and the question: “What would Dobrynya Nikitich eat?” Determine your peak activity: owls should do important work in the evening, and larks in the morning. Set the right goals, focus on improvements and don't tell anyone about your plans. Be optimistic. Remember: what we expect is what we get. Do the work that you know how to do. Using your strengths brings happiness and energy. Finish things. Small victories lead to big goals. Remember: the inner voice is the best adviser for a weary mind. Have an active rest. Friendly communication is great. Midnight on Netflix isn't great. And finally. What charges batteries and warms the heart? Help others. Sounds illogical again? These efforts will not de-energize you. On the contrary, help is a tonic. It can even save a life. Lawrence Gonzalez's research focuses on survivors of a dangerous situation where lack of energy meant death. Those who gave support to others were more likely to be saved. Helping someone is the best way to save yourself from death. It helps to rise above fears, to conquer oneself. You are no longer a victim, but a savior. When your leadership job becomes a lifeline for others, you get a boost of energy and can stay afloat longer. You help those in need, their reaction energizes you. Many people who managed to survive alone say that they got out for the sake of someone else (wife, lover, mother, children). If you are already tired of reading, offer your help to your loved ones. Not for the sake of a selfish desire to get energy, but to make both yourself and the other person happier. Read also 🧐 30 healthy habits that will boost all areas of life 5 proven ways to increase energy levels and performance How to change your working day to feel energized 7 ways to recharge your batteries before a difficult day Practices how toCareer and self-realization in many ways similar to the state of hypnosis,” explains hypnotherapist Leah Larwood. During this period, the alpha rhythm predominates in the brain, contributing to calm reflection and self-knowledge. “Starting waking up, try to “catch on” to the “borderline” phase between sleep and wakefulness. When you wake up, go back to the position you were sleeping in. Try to re-enter this half-asleep state and, while in it, think about the upcoming business. At this point, you are especially close to your subconscious, which contributes to mental clarity and the emergence of new, unusual, creative ideas, ”says Larwood. 2. Open the curtains immediately “Bright sunlight will help your body tune in to the right biorhythm and understand that it’s morning, which means it’s time to turn on “wake mode” and prepare for a new day,” explains psychologist and neuroscientist Lindsey Browning . 3. Write down everything that worries you Worried about how an upcoming meeting or other important business will go? “Use the first 20 minutes after waking up, when your brain is still working at a relaxed alpha rhythm and in close contact with the subconscious mind. Try to put your feelings on paper. Start with something specific. At the top of the page, write down the main question or statement, and then simply list everything that comes to mind in connection with it. Describe your experiences as freely as possible, not forgetting important conclusions and insights. Give this exercise 15 minutes - often this time is enough to find the key to solving the problem, ”advises Leah Larwood. 4. Make a to-do list for the day If you're not interested in writing in free format, you can make a more practical to-do list for the day. “Prioritize by dividing tasks into three categories: urgent, important, and optional,” recommends Lindsey Browning. Another method can also be used: “When compiling a to-do list for the day, I draw a sheet of paper crosswise and divide the tasks into 4 groups: “To do”, “Delay”, “Assign another”, “Refuse”, - says the doctor- therapist Alkta Patel. 5. Remember about biorhythms If you are a "lark", then the most difficult tasks of the day are best solved in the morning, when you are most productive. And put off routine tasks for the evening, as you can do them “on the machine”, even if you are already tired. "Owls" are usually the most efficient and energetic in the second half of the day. Therefore, if you are used to going to bed and getting up late, it is worth doing simple tasks in the morning - for example, checking e-mail. 6. Practice slow breathing “Before turning on the computer, I usually do a simple exercise: for 60 seconds I try to breathe slowly, taking no more than 5-6 breaths per minute. Slow breathing activates our parasympathetic nervous system, giving us a sense of calm and improving self-control before starting the work day,” says Alkta Patel. To do this exercise, count to four as you inhale and to six as you exhale. Repeat this cycle 6 times. This practice can also be useful during the day: use it if you feel that you are not coping with stress. 7. Go for a walk “If time permits, it's worth going for a short walk after your morning routine. Learn more How to make knees stronger for basketball How to dribble a basketball video How to become an aau basketball coach How many championships has wisconsin won in basketball How to get hops for basketball How to jump shoot in basketball How far is the foul line on a basketball court How many timeouts in a college basketball game How to measure basketball size How many national titles does duke basketball have How to basketball moves