This guide is simply meant to help guide you in the proper nutrition care required for basketball players and athletes in general. This is a basic guide pointing out the goals and essential ideas to help athletes achieve their optimal performance. For more detailed information, you may want to consult with a nutritional expert, family physician or registered dietitian

Pre-Game Meal (hours before a game): When players are looking for something to eat before a game, try and steer them in the right direction:

• Scrambled eggs, ham, toast, yogurt, 100-percent orange juice
• Waffle with a little syrup, ham, fruit cup, milk
• Grilled chicken sandwich with lettuce and tomato, oatmeal raisin cookie, milk
• Pasta with marinara sauce, bread, fruit cup and milk

Pre-Game Snack (closer to the game time):

• Fruit (fresh, canned or juice) and crackers
• Fruit juice or fruit cup with a low-fat muffin
• Fruit bars, frozen yogurt
• String cheese and crackers

Multiple Games, Multiple Food Choices

Many club-basketball tournaments require players to participate in multiple games in a single day at a single venue.  Finding time to eat properly can be a challenge.....but a challenge that must be met to keep your player going strong in the waning minutes of a title game. 

If you have two to three hours between games, try one of the following:

• Cheerios, banana, container of low-fat yogurt, water
• Small turkey sandwich, apple slices, pretzels, water
• Peanut butter and jelly sandwich, low-fat chocolate milk
• Two pancakes or a waffle with syrup and berries, low-fat milk
• Yogurt, granola, berries, low-fat milk
• Oatmeal with raisins, banana, low-fat milk
• Scrambled eggs, toast, fruit cup, low-fat milk

If you have one to two hours between games, try one of the following:

• Fresh fruit (banana or orange) or fruit cup
• One plain bagel, or English muffin, or two mini bagels
• Crackers (saltines or Melba toast)
• Small box of Cheerios

With less than an hour between games, be sure your player gets at least one cup of sports dring and one energy bar or sports bar.

Road Trip

Traveling basketball teams are on the road quite a bit during the weekends.  Don't use "the road" as an excuse to eat in an unhealthy manner.  There are still many viable, nutritious choices to be made when traveling to a tournament.  While it might be easier to stop at a fast-food restaurant or load up on sugary snacks while in the car, bus or team van, these are some healthy options to try:

• Fruit
• Fruit cup
• Pudding
• Sports drinks
• Bottled water
• Juice boxes
• Cheerios
• Sports or energy bars
• Whole grain crackers
• String cheese
• Pretzels
• Goldfish crackers
• Trail mix with nuts and raisins
• Peanut butter on graham crackers
• Peanut butter and jelly sandwich
• Bagels

Quick Pointers…..

• Ensure adequate fluids during training and games; dehydration can cause fatigue and muscle cramps.
• Carbohydrates—the essential fuel for your body!
• Fat—also useful as fuel, but too much can be detrimental to performance.
• Protein—may need to be increased due to higher activity level.
• Caloric intake should meet growth and development needs, especially in youth and teenagers.
• Use variety of foods to help supply nutrients.

Essential General Eating Habits 

1. Eat at least three times a day. Eat an additional 2-3 snacks or small meals between regular meals to help reach caloric and nutrient needs.
2. Eat plenty of complex carbohydrates. Foods such as pasta, breads, cereals, potatoes, corn and vegetables provide a major energy source to fuel your body for intense activities. These foods also supply necessary amounts of fiber, vitamins and minerals.
3. Drink plenty of fluids to stay hydrated during training training and competition periods. DO NOT wait until you are thirsty!

 Pre-Training and Pre-Game Pointers

1. Eat light before a training session or competition.
2. Eat complex carbohydrates and keep protein and fat intake low. These can slow digestion and lead to dehydration.
3. Avoid bulky foods. Bulky foods include raw fruits and vegetable, dry beans, peas and popcorn.
4. Avoid foods such as vegetables like cabbage and beans which can make you feel bloated. 
5. Eat slowly and chew completely.
6. Drink water to be adequately hydrated. One suggestion is to drink 2 ½ cups of water one to two hours before the event. Follow this by drinking about 1 ¼ cups of water 15 minutes before the event.
7. Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge. 

Post-Training and Post-Game Pointers

1. Eat carbohydrate-rich foods and beverages as soon as possible after competition or training. They will replenish glycogen and stores quickly and gets the athlete back into performance shape. Fruits, juices, high carbohydrate drinks, Gatorades or power aides are examples. 
2. Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.
3. Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. 
4. Return to your normal high carbohydrate diet at your next meal.