Meal Planning for Nike 3on3 Basketball



Nike 3on3 Meal Planning for Basketball Players

Sample Meal Plan:
Breakfast-    Protein shake with low-fat milk, fruit, toast or bagel, cereal (shredded wheat or similar) during  the morning drink two or three glasses of water
Mid-Morning-     Sandwich or yogurt, fruit, bagels, protein bar, low-fat cookies, fig newtons, etc…
Lunch- Pasta, salad bar, grilled chicken, baked potato, sandwich (tuna, turkey or chicken)
Mid-Afternoon – Drink more water.
After Workout-  Repeat either breakfast or the mid-morning snack
Dinner-  Same approach as lunch
Evening Snack- Protein shake, cereal, yogurt, fruit, low-fat cookies.
Stay away from chips they have tons of fat. Soda is also wasted calories!

Optimum performance on the basketball court requires sound nutritional habits, as being adequately fueled directly affects your stamina and focus.
You can get your daily requirement of nutrients and calories through everyday food. It is rare to need the use of supplements, with the exception being weight-gain shakes for those of you who have trouble consuming adequate calories to provide for muscle gain. You should most certainly steer clear of performance-enhancing supplements, such as creatine and ephedrine, because of the possible side effects.
Do not underestimate the role nutrition plays in acquiring maximum physical development. What you eat on a daily basis helps to determine body fat levels, as well as how much energy you will have for intense workouts and practices. Whether you are trying to gain muscle, reduce body fat, or maintain your current stature, it is very important to follow these basic dietary recommendations:
  • A balanced diet consists of approximately 60 percent carbohydrates, 20 percent fat and 20 percent protein.
  • Eat a variety of healthy foods (fruits, vegetables, whole grains, etc.).
  • Limit the intake of fat, sugar, and sodium.
  • Drink plenty of water. Many nutritionists recommend a minimum of 64 ounces of water per day.
  • Eat 5-7 small meals throughout the day. The size of the meal depends on the actual goal (weight loss vs. weight gain), as well as level of activity (two-a-days versus regular practice, tournaments versus regular games, etc.).

Weight Gain the Healthy Way

Most basketball players are tall and slender, and are looking to add muscular bodyweight. In order to gain weight, you must consume more calories than you expend on a daily basis. This means if you are looking to put on weight, you must eat, eat, and eat! Now for the select few looking to lose weight (i.e. reduce body fat), they must do the opposite -- consume fewer calories than they expend. This is done by controlling their portion sizes.
Below is just a very basic and general sample menu one can follow to get an idea of how much food he or she needs to consume on a daily basis to gain weight. A reasonable goal is to try and gain one pound per week for an 8-10 week stretch:

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