Getting proper nutrition for basketball is a critical component of keeping your body in shape and performing at its peak. When it comes to preparing for game time, getting the proper nutrition in your body is probably the most important thing you can do. Having proper nutrition before the game can ensure that your body has enough energy to last the whole entire game.
Who better to talk to about this topic than Danielle Lafata, Director of Performance Nutrition with the Phoenix Suns. She is a Board Certified Specialist in Sport Dietetics and has been in the industry for 15 years. We had the opportunity to pick her brain on what she recommends players eat before a game. Lets dive into her insight.
The Perfect Pre Game Meal For Basketball Players
According to Danielle, the perfect pre game meal to maximize your performance is to eat a balanced meal 3-4 hours before tip-off. But you shouldn’t have just any meal. The meal should include carbs, protein, vegetables, and fats. Carbs should make up half the plate, protein should be 1/4 of the plate, and vegetables/fruit should make up the other 1/4. Here are the sources Danielle recommends:
| Good Carbohydrate Sources | Protein Sources | Healthy Fats |
| Pasta | Fish | Avocado oil |
| Potato/Sweet potato | Chicken | Olive oil |
| Quinoa | Beef | Nuts |
| Rice | Vegetarian | Seeds |
Remember to adjust your portion sizes based on your size and playing minutes. A balanced meal with these components will help you fuel up and perform at your best on the basketball court.
Popular Meal Ideas Among NBA Players
There’s no better way to base your own diet off of than to take a look at what professional basketball players are eating. Here’s some popular meals that NBA players opt for:
Spaghetti with Bolognese sauce and either roasted broccoli or green beans
Chicken teriyaki bowl with rice and favorite vegetable
Salmon, rice or pasta, basil pesto sauce, and broccoli
Your Pre-Game Meal Shouldn’t Be Your Last Meal
Since you’re eating your pre-game meal 3-4 hours before tip off, that shouldn’t be the last time you eat. Danielle recommends having a pre-game snack one to two hours before tip off (according to your personal preference). Here are some possible pre-game snacks you could have.
- Peanut butter and jelly sandwich with a piece of fruit
- Ready-to-drink shake like Orgain
- Trail Mix
- Banana and Almond Butter
- Rice cakes topped with almond butter, sliced bananas, and drizzled with honey
- Your favorite bar (kind bar or RX Bar)
Your pre-game snack should be predominantly carb based followed by protein and then fat.
Starting Your Day Off Right
Danielle also wanted to let us know that your pre-game meal isn’t everything. She stated that it’s very important to start your day off right. She recommends eating within an hour of waking using the same principles she gave to use for the pre-game meal. Here are some ideas you may want to use for breakfast time.
- Scrambled eggs with sautéed spinach, sweet potato hash, and a slice of whole-grain toast with avocado spread.
- Veggie omelette with spinach, diced bell peppers, and mushrooms, served with a side of avocado toast.
After that breakfast you want to eat every 2-3 hours leading up to that pre-game meal, so your body is constantly fueled leading up to the game.
The Importance Of Staying Hydrated Throughout The Day
You don’t only want to focus on the food you consume throughout the day, but you also want to make sure you stay hydrated. There are many benefits to staying hydrated on game day including:
lubrication of the joints: Staying hydrated will ensure that your body is lubricated and that you won’t be dealing with any joint pain during the game (or at least as much).
Cognitive Function: It’s not always about your body, basketball is a game of the mind as well. Staying hydrated helps you stay focused throughout the game.
Stamina: Being dehydrated is linked to fatigue. The last thing you want to do is put in all that work all day just to hit a wall during the game.
Recovery: When we play basketball, our muscles lose water through sweat. When our muscles are dehydrated, nutrient absorption is reduced and muscle recovery is hindered. If you’re dehydrated frequently, this could lead to a longer recovery period or possibly injury.
Conclusion
Thanks to Danielles 15 years of experience, we now know exactly what should be done before a basketball game in order to maximize performance. Share this post on social media if you found it helpful and let people know what your favorite pre game meal is.
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