Basketball is intense, physical and tiring. So it boggles my mind how poorly many basketball players fuel their bodies before practice or a game. It seems that the major source of energy is fast food! With all the time that goes into preparing your body for competition, slacking on nutrition and pre-game fuel is the last thing you want to do. Here are five options for pre-game fuel to keep your motor running and your game on point.
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1. Protein Shake
One scoop of whey protein powder (or the protein of your choice) mixed in a blender with water, one whole banana, one tablespoon of peanut butter, and a tablespoon of coconut oil.
- Protein: 34g
- Carbohydrates: 35g
- Fat: 27g
2. Power Oatmeal
One packet of the oatmeal of your choice mixed with water, two tablespoons of peanut butter and one tablespoon of coconut oil.
- Protein: 6g
- Carbohydrates: 40g
- Fat: 30g
3. Whole Grain Pasta With Red Sauce and Grilled Chicken
One cup of whole wheat pasta with red sauce and one grilled chicken breast. (If you choose this meal, you must consume it more than two hours prior to practice or the game for proper breakdown of nutrients.)
- Protein: 49g
- Carbohydrates: 53
- Fat: 11g
4. Turkey Sandwich on Wheat Bread with a Peanut Butter Banana
Two slices of whole wheat bread, tomato, lettuce, turkey (or chicken). Pair with a banana and two tablespoons of peanut butter
- Protein: 28g
- Carbohydrates: 71g
- Fat: 19g
5. Peanut Butter and Jelly With a Twist
Two slices of whole wheat bread, one tablespoon of jelly, one tablespoon of peanut butter and one tablespoon of coconut oil.
- Protein: 18g
- Carbohydrates: 53g
- Fat: 35g
Obviously there is a trend going with coconut oil. Because of its medium chain fatty acid content, coconut oil provides instant lasting energy. I have had major success with players consuming it prior to practice or games and even during halftime to keep their high energy going.
Try these five options and I guarantee you will have lasting energy to get you through the entire game.
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