As a basketball player, summer is the time to get bigger, strong, and faster. The key to all that? Proper nutrition. Here’s are seven suggestions for building your off-season nutrition plan:
- Stay hydrated: Drink plenty of water throughout the day, especially around training times. Carry a water bottle with you and sip on it regularly. One of my players likes to carry around one like this.
- Eat lean protein: Lean protein sources such as chicken, turkey, fish, and tofu can help build and repair muscles. Aim to have protein with every meal.
- Include complex carbs: Complex carbohydrates such as whole grains, fruits, and vegetables can provide sustained energy for workouts and games. Avoid simple carbs like sugary snacks and drinks.
- Snack smartly: Snack on nutrient-dense foods like fruits, veggies, nuts, and seeds. Avoid junk food and highly processed snacks.
- Time your meals: Try to eat a meal or snack every 3-4 hours to maintain energy levels and avoid hunger pangs.
- Monitor portion sizes: Don’t overeat or skip meals, and be mindful of portion sizes.
- Consider supplements: If your diet is lacking in certain nutrients, consider taking supplements like multivitamins or protein powders. However, always consult with a doctor or nutritionist before starting any new supplements.
Don’t know where to start?
Here’s a sample week’s nutrition plan for a basketball player:
Monday
- Breakfast: Scrambled eggs with veggies, whole grain toast, and a glass of low-fat milk
- Snack: Apple slices with almond butter
- Lunch: Grilled chicken breast with quinoa and roasted veggies
- Snack: Greek yogurt with mixed berries and a drizzle of honey
- Dinner: Baked salmon with sweet potato and steamed broccoli
Tuesday
- Breakfast: Oatmeal with sliced banana, chopped nuts, and a splash of almond milk
- Snack: Carrot sticks with hummus
- Lunch: Turkey wrap with whole grain tortilla, mixed greens, and avocado
- Snack: Cottage cheese with sliced peaches
- Dinner: Stir-fried veggies and tofu with brown rice
Wednesday
- Breakfast: Whole grain pancakes with blueberries and a glass of low-fat milk
- Snack: Trail mix with dried fruits and nuts
- Lunch: Grilled shrimp skewers with quinoa salad and roasted veggies
- Snack: Green smoothie with spinach, banana, and almond milk
- Dinner: Baked chicken thighs with sweet potato and steamed asparagus
Thursday
- Breakfast: Greek yogurt with mixed berries and granola
- Snack: Cherry tomatoes with mozzarella cheese
- Lunch: Turkey burger with whole grain bun, mixed greens, and sweet potato fries
- Snack: Banana with almond butter
- Dinner: Baked cod with brown rice and roasted veggies
Friday
- Breakfast: Scrambled eggs with whole grain toast and a glass of low-fat milk
- Snack: Apple slices with peanut butter
- Lunch: Grilled chicken salad with mixed greens, veggies, and balsamic vinaigrette
- Snack: Protein smoothie with banana, almond milk, and protein powder
- Dinner: Quinoa-stuffed bell peppers with steamed green beans
Saturday
- Breakfast: Avocado toast with whole grain bread and a glass of low-fat milk
- Snack: Energy bars with nuts and dried fruits
- Lunch: Grilled salmon with roasted veggies and quinoa
- Snack: Baby carrots with hummus
- Dinner: Grilled steak with baked sweet potato and mixed greens salad
Sunday
- Breakfast: Whole grain waffles with strawberries and whipped cream
- Snack: Trail mix with dried fruits and nuts
- Lunch: Chicken wrap with whole grain tortilla, mixed greens, and avocado
- Snack: Cottage cheese with sliced peaches
- Dinner: Stir-fried veggies and tofu with brown rice
Additional resources:
