What To Eat Before a Basketball Game? Expert Suggestions
Many people think that any food can be consumed before playing a sport. However, this is not the case. Like a car needs the right fuel to function correctly, your body also needs specific nutrients to play at its best.
In addition, sports need the energy to play, and a healthy diet fulfills energy requirements. What do I do?
Well, I eat a balanced diet and rely on various types of healthy food to maintain my energy level during basketball games. Similarly, the proper pre-game meal will help top off my glycogen stores, improve my hydration, and reduce muscle breakdown.
I know you are curious to know what do I use in my basketball games as the perfect meal to give my body a complete energy package?
Want to know? Join me in this article that I have penned about my own experiences.
Contents
Eat a Meal 3-4 Hours Before The Game
I am habitual of eating 4 hours before on the exact game day. Thus, my healthy habits fill my stomach and empower my body until the last dunk.
Because it gives my body enough time to digest the food and convert it into energy.
Similarly, you can follow my schedule to avoid any inconvenience and boost the energy level of your body.
On the other hand, if you eat close to the game, you may feel sluggish or even nauseous from all the activity in your digestive system.
And this will definitely effect your game performance.
Choose Carbohydrates as Your Main Fuel Source
As we know that carbohydrates are the body’s preferred power source during exercise. They are broken down into glucose and stored in the muscles as glycogen (thus play a vital role in muscle’s strength).
Though, during exercise, we use that glycogen as our energy. Therefore, it’s important to consume carbs before a game to ensure that your glycogen stores are topped off. Also, save you from tiresome.
Good Sources of Carbohydrates Include:
- Bread
- Pasta
- Rice
- Potatoes
- Fruit
Add in Some Protein
Do you know that your body needs a massive amount of proteins for repairing and rebuilding muscle tissue?
Let’s imagine, if we are not paying attention to protein rich food; how would we get recovery from injuries those are a must part of basketball game (if we use leather basketball the wounds become double).
That’s why, I always suggest my players to add a huge amount of proteins in theri daily meal.
So that, this great amount of protein with your carbs can help reduce muscle breakdown during sports.
Good Sources of Protein Include In My Meal Plan:
- Turkey
- Chicken
- Lean beef
- Greek yogurt
- Eggs
Avoid Fatty and Fried Foods
Being a food lover, it is hard to avoid fats and fries in everyday meal. But
My basketball game is my passion and it encourages me to avoid fatty foods to give my stomach enough space to digest the food properly and adds its energy in my body.
Let me tell you the common disadvantages of fats:
Fat takes longer to digest than carbs and protein. In this way, this can lead to gastrointestinal issues, such as cramping and diarrhea (during exercise).
In addition, fatty foods can slow down the absorption of carbs and protein, which means that those nutrients won’t be available for energy when you need them most.
Therefore, I suggest you of giving up or use minimum amount of fats and fried foods to strengthen your stomach.
Stay Hydrated
It is essential to stay hydrated before, during, and after exercise. Dehydration may deminsh your game performance, increase exhaustion, and cramping.
Though water is the most profitable liquid to ingest for hydration. However, most of times, I consider a sports drink to restock electrolytes that lost through sweat.
You can also take benefits of my meal preferences for focusing on your game rather than facing health issues in basketball court.
Now, Chums! You know what to eat before a game; let’s look at some specific foods and drinks that can give you an energy boost.
Banana With Peanut Butter
I use this simple snack that provides complex carbs for energy and protein and help in repairing and rebuilding of muscle tissue.
The potassium in bananas also helps replace electrolytes lost through sweat and save me from dull and exhausted phases.
Use It According To Your Body Weight
| 140 Pounds or Less | Eat 1 Banana |
| 140-180 Pounds | Eat 1-2 Banana |
| More Than 180 Pounds | Eat 2 Bananas and more |
Per Serving:
| Calories | 197 |
| Fat | 8 grams |
| Protein | 7 grams |
| Carbs | 27 grams |
Oatmeal With Fruit and Nuts
Oats are a complex carb that is slowly digested and absorbed. Thus they provide lasting energy.
Moreover, I consider them a pleasant source of fiber to make me more energetic.
So my chums! Adding fruit and nuts to your oatmeal will give you an extra increase in minerals, vitamins, and antioxidants.
Use It According To Your Body Weight
| 140 Pounds or Less | Eat 1/2 Cup of Oatmeal |
| 140-180 Pounds | Eat 3/4 Cup of Oatmeal |
| More Than 180 Pounds | Eat 1 Cup of Oatmeal or More |
Per Serving:
| Calories | 303 |
| Fat | 9 grams |
| Protein | 7 grams |
| Carbs | 47 grams |
Turkey Sandwich on Whole-Wheat Bread
I love to eat Turkey sandwich because it is packed with complex carbs, lean protein, and healthy fats.
The whole-wheat bread provides lasting energy, while the turkey gives your muscles the amino acids they need to recover from exercise.
Use It According To Your Body Weight
| 140 Pounds or Less | Eat 1/2 Sandwich |
| 140-180 Pounds | Eat 3/4 Sandwich |
| More Than 180 Pounds | Eat 1 Sandwich or More |
Per Serving:
| Calories | 434 |
| Fat | 10 grams |
| Protein | 28 grams |
| Carbs | 50 grams |
Greek Yogurt With Fruit and Honey
I found that greek yogurt is a good source of protein and carbs.
In addition the live and active cultures in yogurt can also help settle your stomach.
More so, adding fruit and honey to your yogurt will give you a supplementary increase in vitamins, minerals, and antioxidants.
Use It According To Your Body Weight
| 140 Pounds or Less | Eat 1 Small Container of Yogurt |
| 140-180 Pounds | Eat 1 Large Container of Yogurt |
| More Than 180 Pounds | Eat 2 Large Containers of Yogurt or More |
Per Serving:
| Calories | 220 |
| Fat | 2 grams |
| Protein | 24 grams |
| Carbs | 28 grams |
Quinoa Salad With Beans and Veggies
If you want to be active throughout the game then Quino salad along with beans and some veggies is the perfect option to choose. Why?
This salad is loaded with complex carbs, protein, and fiber to keep you completely energized from beginning to end of your game.
Because, the quinoa provides lasting energy, while the beans and veggies give your muscles the nutrients to recover.
Use It According To Your Body Weight
| 140 Pounds or Less | Eat 1/2 Cup of Salad |
| 140-180 Pounds | Eat 3/4 Cup of Salad |
| More Than 180 Pounds | Eat 1 Cup of Salad or More |
Per Serving:
| Calories | 300 |
| Fat | 10 grams |
| Protein | 10 grams |
| Carbs | 42 grams |
Sports Drink
Sports drinks are the must for my gaming sessions. Because they are designed to restock electrolytes and fluids lost through sweat.
Also, they are a good source of carbs for energy. Thus keep me fresh and flush while playing.
Recommendation: Just be sure to choose a sports drink with low or no sugar.
Use It According To Your Body Weight
| 140 Pounds or Less | Drink 1 Cup of Sports Drink |
| 140-180 Pounds | Drink 1-2 Cups of Sports Drink |
| More Than 180 Pounds | Drink 2 Cups of Sports Drink or More |
Per Serving:
| Calories | 50 |
| Fat | 0 grams |
| Protein | 0 grams |
| Carbs | 13 grams |
Protein Shake
Protein shakes are a quick and easy way to get your body’s nutrients before exercise.
So, if you are late and have short time to prepare your game food then try protein shakes.
Because they are a prompt source of carbs for energy.
Use It According To Your Body Weight
| 140 Pounds or Less | Drink 1/2 Cup of Protein Shake |
| 140-180 Pounds | Drink 3/4 Cup of Protein Shake |
Per Serving:
| Calories | 190 |
| Fat | 3 grams |
| Protein | 30 grams |
| Carbs | 8 grams |
Whole-Grain Crackers With Peanut Butter
Well! Whenever I am in mood of having something different then I always go with whole-grain crackers. Because, it adds taste in my meal and give me enough energy to compete my opponents.
Moreover, whole-grain crackers are a good source of complex carbs. And peanut butter adds protein and nourishing fats for enduring your power.
Use It According To Your Body Weight
| 140 Pounds or Less | Eat 6 Crackers |
| 140-180 Pounds | Eat 9 Crackers |
| More Than 180 Pounds | Eat 12 Crackers or More |
Per Serving:
| Calories | 210 |
| Fat | 10 grams |
| Protein | 7 grams |
Fruit Smoothie
Fruit smoothies are made with fruit, fiber, and vegetables. In this way, they fills the gap between your normal fiber intake and USDA’s absorption. Moreover, it diminishes the chances of chronic illness and improves your body health.
Though, fruit smoothies are a good source of carbs and vitamins. So they are a suitable way to get fluids before exercise.
Use It According To Your Body Weight
| 140 Pounds or Less | Drink 1/2 Cup of Fruit Smoothie |
| 140-180 Pounds | Drink 3/4 Cup of Fruit Smoothie |
| More Than 180 Pounds | Drink 1 Cup of Fruit Smoothie or More |
Per Serving:
| Calories | 150 |
| Fat | 1 gram |
| Protein | 2 gram |
| Carbs | 37 gram |
Chocolate Milk
I also use chocolate milk because it is an excellent post-exercise recovery drink.
Moreover, it provides a good ratio of carbs to protein, which helps replenish energy stores and repair muscle tissue.
Adding chocolate milk into your sports meal plan, you may get tasty but healthy diet that will diminshe your thirst and make your body strong.
Use It According To Your Body Weight
| 140 Pounds or Less | Drink 1 Cup of Chocolate Milk |
| 140-180 Pounds | Drink 1-1/2 Cups of Chocolate Milk |
| More Than 180 Pounds | Drink 2 Cups of Chocolate Milk or More |
Per Serving:
| Calories | 210 |
| Fat | 5 grams |
| Protein | 8 grams |
| Carbs | 32 grams |
Let’s Wrap Up The Story
You’ve now seen the most critical pre-game meals for basketball players. You know how to use them and when to eat them. Now it’s time to bring this wisdom into your routine.
I hope you found this article helpful. In case of any questions, you may feel free to comment below. I’ll be pleased to help in any course I can.
Good luck!
Frequently Asked Questions
- What do NBA players eat before a game?
Many NBA players eat a light meal or snack before a game. Some everyday pre-game meals include fruit, yogurt, whole-wheat toast, oatmeal, and a protein shake.
- What should I eat before a game?
Individually, it depends on your requirements and preferences. However, some good choices include fruit, yogurt, whole-wheat toast, oatmeal, and a protein shake.
- What should I eat before a game if I am a vegetarian?
There are many options for pre-game meals if you are a vegetarian. Good choices include quinoa salad, Greek yogurt with berries, and a fruit smoothie.
- Should you eat right before a basketball game?
Generally, I recommend you to feed lightly or snack 1-2 hours before a game. This gives your body time to digest the meal and transform it into energy.
- How can I get more energy before a basketball game?
You can get more energy before a game by eating foods high in carbs. Some good choices include oatmeal, whole-wheat toast, and a fruit smoothie. Also, you can try to drink a sports beverage or coffee.
- What should I eat before a game?
Individually, it depends on your requirements and preferences. However, some good choices include fruit, yogurt, whole-wheat toast, oatmeal, and a protein shake.
