The best energy source for intense basketball training?

PizzamanIRL

I went back basketball training a month ago after a 3 year gap of doing no sports at all.

We play a match for an hour with a 5 minute break for water and rarely any substitutes because of the low numbers some weeks. It drains me after about 20-25 mins constant running up and down the court.

Any tips on what food to eat that will give me the required energy to keep going.

I usually eat pasta 45mins before training and drink about 2 litres of water during training. I also joined the gym working on conditioning alot.

Im a skinny build and just unfit at the moment as you'd expect.

So any help please?

robertjack780

Since basketball burns a great deal of energy, eating foods that contain the right nutrients will provide you with the strength to sustain your fuel requirement. Sports nutritionists require a player's diet to consist of about 70 percent carbohydrates, 20 percent fat and 10 percent protein.


1. Carbohydrates :
Good sources of carbohydrates are oatmeal, brown rice, baked potatoes, whole wheat pasta, beans, fruits and vegetables.


2. Fat :
For your emergency supply of energy, have appropriate low-in-fat foods in your diet, such as fish, nuts and peanut butter.


3. Protein :
A player needs protein to repair and rebuild muscle that is worn out during exercise. Good sources of protein are fish, chicken, turkey, beef, low-fat milk, cheese, soy, yogurt and eggs.

meijin

robertjack780 wrote: »

Since basketball burns a great deal of energy, eating foods that contain the right nutrients will provide you with the strength to sustain your fuel requirement. Sports nutritionists require a player's diet to consist of about 70 percent carbohydrates, 20 percent fat and 10 percent protein.

let's for example take 3200 kcal (for me): 70% of that is 560g of carbs = about 2.1 kg of cooked brown rice a day :eek: have you ever tried to eat that much carbs a day?

I much prefer 20/45/35 ratio (but at that calories requirement, it's a bit hard to hit protein percentage, so it's around 20/50/30). I run, exercise, and play table tennis (for up to 3h sessions).

PizzamanIRL, conditioning will help you, as well as running (slow/steady + some sprints intervals). You can't expect to get from zero to very fit in one month.

1. Carbohydrates :
Good sources of carbohydrates are oatmeal, brown rice, baked potatoes, whole wheat pasta, beans, fruits and vegetables.

vegetables should be the base:)
some fruits too
skip wheat

2. Fat :
For your emergency supply of energy, have appropriate low-in-fat foods in your diet, such as fish, nuts and peanut butter.

eh, no, fat is main source of energy
low-in-fat nuts? 70% of fat (they are good though)
skip peanuts - not nuts, add avocado

3. Protein :
A player needs protein to repair and rebuild muscle that is worn out during exercise. Good sources of protein are fish, chicken, turkey, beef, low-fat milk, cheese, soy, yogurt and eggs.

skip soy

Transform

robertjack780 wrote: »

Since basketball burns a great deal of energy, eating foods that contain the right nutrients will provide you with the strength to sustain your fuel requirement. Sports nutritionists require a player's diet to consist of about 70 percent carbohydrates, 20 percent fat and 10 percent protein.


1. Carbohydrates :
Good sources of carbohydrates are oatmeal, brown rice, baked potatoes, whole wheat pasta, beans, fruits and vegetables.


2. Fat :
For your emergency supply of energy, have appropriate low-in-fat foods in your diet, such as fish, nuts and peanut butter.


3. Protein :
A player needs protein to repair and rebuild muscle that is worn out during exercise. Good sources of protein are fish, chicken, turkey, beef, low-fat milk, cheese, soy, yogurt and eggs.

Thats a cut and paste job there

What miejin said but add in loads of sweet potato, butter nut squash, rice, rice cakes, plenty of real butter, nut butters and chomp down on dark chocolate

Hanley

I'm not being funny here, but does no one else think the answer is just to actually train and be patient?!

Transform

Hanley wrote: »

I'm not being funny here, but does no one else think the answer is just to actually train and be patient?!

Question was on what foods to eat though

Mellor

Transform wrote: »

Question was on what foods to eat though

That's because he was asking the wrong question.
The question was what foods to eat to keep going. And the while the suggestions of good foods were great in terms of diet, they aren't going to prevent him fading after 25mins.

By all means he should fix his diet. But all the pumpkin and peanut butter he can manage is going to double his endurance instantly.

Hanley

Transform wrote: »

Question was on what foods to eat though

I want to run a sub 3 hour marathon in 2 months. What food should I eat?

It's fundamentally the wrong question, and isn't actually going to help him achieve his goal to any meaningful effect!