Select one sport to get started with your nutrition guidelines.
Your task is identifying the needs of the sport and developing a set recommendations for food & hydration during, after, and following competition.
These guidelines should not exceed 600 words, and be easy to understand for those with little nutrition or food knowledge.
You should provide information about the sport, its energy systems and recommendations for nutrition and hydration before, during and after competition.
Your suggestions should be realistic and practical in relation to the costs, accessibility, preparation and preparation of the food.
Pick one sport.
Find information about the sport.
For information about the sport, you may consult a number of books and journal articles.
You should keep track of which sources you have included in your reference list.
Take a look at your Module 3 notes and determine which energy systems you use in competition training.
Determine the most suitable nutrition advice about food and fluids to consume before, during, or after competition.
Basketball players must be well-nourished
Energy Systems in Basketball
Basketball players require all three of these energy sources for training and competition.
A basketball match sees nearly 85% of the athlete’s total energy being released by the Phosphagen system. The glycolytic system then releases almost 15% of the energy and the oxidative pathway releases a tiny amount (Milioni et al. 2017, 2017).
The ATP- phosphocreatine gives instant energy surges.
Because there is no oxygen to transport energy, the phosphagen process takes about 30-90 second breaks for total energy regaining. (Milioni, 2016).
Glycolytic system for fast breaks
During short breaks, the body’s glycolytic system produces energy.
This energy system requires glycolysis to produce ATP and lactic acid.
Although this energy source is suitable for moderate strength movements it can only be used for 60-240 seconds of total recovery (Milioni and al., 2017).
This system is one of the most important for basketball success, but it is also the least utilized.
The oxidative system is an aerobic pathway that is vital for continuous performance over the course of a match.
The phosphagen or glycolytic systems can release ATP or lactic acids. However, the aerobic oxidative process reloads these energy sources to enhance recovery times for those systems (Milioni et. al., 2017).
Prior to the Game
Basketball players need to eat well each day.
It is important for basketball players to eat well every day. This helps to increase the ability to absorb glycogen in their muscles, which can help maximize their performance.
Pre-event meals should be consumed at least three to four hours before the match. A light snack between one and two hours before the match is recommended.
To aid digestion, food eaten prior to the event must contain carbohydrates and should be low-fat and high in fiber (Pascale Martin Jose & Belanger 2016).
Pre-game meal 4-6 hours before
Low fat pasta, noodles and rice.
Chicken and salad
Cereals include rolled oats or corn flex, quinoa or muesli.
Pancakes with yogurt, fruits and honey
Milk, custards, and yogurt
100% Fruit Juices
Snacks for 1-2 hours prior to the game
Sprouts, cereal bars
Fruits with yogurt
Oat biscuits, almonds
Fluids should be consumed with snacks and meals before the game.
This will ensure that the electrolyte levels are maintained in the body and allow for better water retention and optimal hydration. Meyer & McGaughan, 2013.
The Match: Food
Short breaks with carbohydrate-rich foods should be provided throughout the match.
Bread rolls and sandwiches
Wholegrain fruit bars
Banana, watermelon and other fruits
It is important for players to stay hydrated while playing.
The players should continue to drink water as necessary.
Sports drinks can be a great way to get extra electrolytes and carbohydrates for better performance.
After The Game
It is vital to consume recovery food as soon as possible after each match in order to maintain a player’s performance and health.
Dairy products include cheese, milk, custard and yogurt.
R. J. Maughan & N. L. Meyer. Limits of Human Endurance (pp.
Energy systems and the running-based anaerobic sprint testing.
International Journal of Sports Medicine, 38(3): 226-232.
Making the best food choices for competitors: Evaluating and developing a nutrition intervention using the intervention-mapping framework.
Journal of Physical Education and Sport Management 7, 1, 1-8.
(2017 May 18).