The Game-Day Meal Plan for Basketball Players | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Fuel Your Performance: Game-Day Meal Plan for Basketball Players

December 18, 2012 | John Henderson

Must See Nutrition Videos

Basketball athletes know that their season is long and physically demanding. But many players don't know how to balance and time their meals throughout the day, particularly during a tournament weekend or a night game following a morning practice. (See Basketball Nutrition: Pre-, During and Post-Game Meal Strategies.)

Following a proper basketball nutrition plan preserves muscle, energy and strength vital for injury prevention and optimal performance. You probably understand the basics: jumpstarting your metabolism and fueling your muscles by always eating breakfast; and eating balanced meals every three to four hours throughout the day to maintain a stable supply of nutrients. But what's that look like? Get on track with this sample nutrition plan for a day with a morning shootaround and an evening game.

Breakfast (before morning practice)

Option One: large bowl of oatmeal, omelet made with one whole egg and two egg whites, scrambled with salsa, and a glass of orange juice.

Overslept and pressed for time? Try Option Two: toasted whole-wheat bagel with peanut butter, a piece of fruit, and low-fat yogurt.

Post-Practice Snack

One cup of trail mix or half a cup of almonds mixed with half a cup of dried fruit. (See Homemade Trail Mix: The Ideal Grab-N-Go Snack.)

Pre-Game Lunch (four hours prior to tip-off)

Foot-long sub sandwich on honey wheat with chicken breast, provolone or Swiss cheese, veggies and Italian dressing; sliced apples; large glass of water.

Pre-Game Snack (20 to 30 minutes prior to tip-off)

Peanut butter & jelly sandwich on whole wheat bread; Gatorade. (Read Hydrate Properly Before Basketball Games.)

During the Game

Stay hydrated. Sip a sports drinks and water during time-outs and breaks in play.

Post-Game Snack (to kick-start recovery)

Within thirty minutes after game, swig some low-fat chocolate milk and eat a banana.

Dinner (within one hour of game)

Whole-wheat spaghetti with marinara sauce and a lean protein source like turkey, chicken or lean ground meat; glass of water.

Must See
Abby Wambach Will Do Whatever It Takes
Views: 2,727,808
RGIII Talks About His Legacy
Views: 22,227,421
Derrick Rose Explains How He Stays Positive
Views: 4,883,348

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 28,813
Blake Griffin Interview and Cover Shoot Views: 574,257
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,834,380
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

5 Ways to Fuel Your Early Morning Workout

Five Ways to Fuel Morning Workouts Early morning workouts are great because you get them done. On the downside, they are difficult to fuel because you'd...

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Living Near Fast Food Could Increase Your Odds of Obesity

Fuel Up Fast With 4 Smoothies From the New York Giants

Spice Up Your Healthy Cooking With These Lively Combos

5 Ways Junk Food Can Mess With Your Head

You Should Eat the Peel of These 12 Fruits and Vegetables

6 Healthy Foods You're Overeating

10 Athlete-Approved, High-Protein Healthy Cereals

5 'Good Foods' That Might Be Bad for You

Why You Need Dietary Fiber

3 Fruits and 3 Vegetables Athletes Must Eat

5 Nutritional Power Combos for Athletes

How to Deal With Your Sugar Cravings

A Sneaky Food Additive Athletes Should Avoid

5 Non-Boring Ways To Eat Chicken

How Undereating Can Make You Gain Weight

12 Foods Every Athlete Should Eat

4 'Bad Foods' That Might be Good for You

Healthy (and Unhealthy) BBQ Ideas For Athletes

Where the Paleo Diet Falls Short

11 Food Services That Deliver Ready-Made Nutritious Meals

The Case for Red Meat

The Best Foods for Digestive Health

Salad Showdown: Which Greens Are the Healthiest?

6 Eating Mistakes That Undo Your Workouts

Small Change, Big Difference: 5 Foods You Should Buy Organic

7 Foods That Are Ruining Your Workouts

Terrible Toppings: The 5 Worst Things We Put on Food

The Cheat Meal Day: Why It's Not So Smart

How to Eat Organic Without Breaking the Bank

Load Up on These Foods at Your Backyard Barbecue

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

5 'Healthy' Side Dishes That Are Worse Than French Fries

10 Easy Ways to Eat Real Food

Healthy Eating at Restaurants: Decoding a Diner Menu

9 Athlete-Approved Peanut Butter Sandwiches

How Friends and Family Affect Your Food Choices

The Boston Cannons'

5 Delicious Ways to Make Junk Food Less Junky

Brown Rice vs. White Rice: Does It Really Matter?

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

5 Healthy Foods That Got a Bad Rap

Healthy Makeovers for 3 Classic Meals

The 6 Worst Foods for Athletes

5 Protein-Packed Recovery Shakes

Are You Eating Too Much Protein?

5 Foods That Are Stunningly High in Sodium