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).

Pasta

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:

  1. Bread
  2. Pasta
  3. Rice
  4. Potatoes
  5. 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:

  1. Turkey
  2. Chicken
  3. Lean beef
  4. Greek yogurt
  5. 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).

Fried Foods

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.

Hydrated Body

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.

Peanut Butter and Banana

Use It According To Your Body Weight

140 Pounds or LessEat 1 Banana
140-180 PoundsEat 1-2 Banana
More Than 180 PoundsEat 2 Bananas and more

Per Serving: 

Calories197
Fat8 grams
Protein7 grams
Carbs27 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.

Fruit and Nuts 

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 LessEat 1/2 Cup of Oatmeal
140-180 PoundsEat 3/4 Cup of Oatmeal
More Than 180 PoundsEat 1 Cup of Oatmeal or More

Per Serving: 

Calories303
Fat9 grams
Protein7 grams
Carbs47 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. 

Sandwich

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 LessEat 1/2 Sandwich
140-180 PoundsEat 3/4 Sandwich
More Than 180 PoundsEat 1 Sandwich or More

Per Serving: 

Calories434
Fat10 grams
Protein28 grams
Carbs50 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 LessEat 1 Small Container of Yogurt
140-180 PoundsEat 1 Large Container of Yogurt
More Than 180 PoundsEat 2 Large Containers of Yogurt or More

Per Serving: 

Calories220
Fat2 grams
Protein24 grams
Carbs28 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.

Salad

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 LessEat 1/2 Cup of Salad
140-180 PoundsEat 3/4 Cup of Salad
More Than 180 PoundsEat 1 Cup of Salad or More

Per Serving: 

Calories300
Fat10 grams
Protein10 grams
Carbs42 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.

Drinking Water

Recommendation: Just be sure to choose a sports drink with low or no sugar.

Use It According To Your Body Weight

140 Pounds or LessDrink 1 Cup of Sports Drink
140-180 PoundsDrink 1-2 Cups of Sports Drink
More Than 180 PoundsDrink 2 Cups of Sports Drink or More

Per Serving:

Calories50
Fat0 grams
Protein0 grams
Carbs13 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.

Shake

Because they are a prompt source of carbs for energy.

Use It According To Your Body Weight

140 Pounds or LessDrink 1/2 Cup of Protein Shake
140-180 PoundsDrink 3/4 Cup of Protein Shake

Per Serving:

Calories190
Fat3 grams
Protein30 grams
Carbs8 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. 

crackers

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 LessEat 6 Crackers
140-180 PoundsEat 9 Crackers
More Than 180 PoundsEat 12 Crackers or More

Per Serving: 

Calories210
Fat10 grams
Protein7 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. 

smoothies

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 LessDrink 1/2 Cup of Fruit Smoothie
140-180 PoundsDrink 3/4 Cup of Fruit Smoothie
More Than 180 PoundsDrink 1 Cup of Fruit Smoothie or More

Per Serving: 

Calories150
Fat1 gram
Protein2 gram
Carbs37 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.

chocolate milk

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 LessDrink 1 Cup of Chocolate Milk
140-180 PoundsDrink 1-1/2 Cups of Chocolate Milk
More Than 180 PoundsDrink 2 Cups of Chocolate Milk or More

Per Serving: 

Calories210
Fat5 grams
Protein8 grams
Carbs32 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

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *