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POWERBAR Playbook Series | U.S. Version - PowerBar.Com

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<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballYou’re down by two late in the second half. The other teamhas the ball and the shot clock is ticking down. You need astop and you need that ball back. A shot goes up and caromsoff the rim. There’s a scramble for the rebound. If your teamprevails, you have a shot at a tie or even winning with a three.We’ve all been in games like this, whether it’s three-on-three basketballon the playground, competing in a recreational league — or for the elitefew — playing for a national championship. Grabbing that rebound takessome luck for sure, but it also requires speed, agility, strength, endurance,and split-second decision-making.Will you deliver when your team needs you in the clutch? There are noguarantees, even for the very best players, but you have a better shot atmaking that crucial play when you are prepared nutritionally.If you’re low on fluids and your fuel gauge is reading empty, more oftenthan not, you won’t beat your opponent to the ball. But if you’ve beenreplacing lost fluid and refueling as needed, you’re still playing at the topof your game, even in the final few seconds. So you anticipate the ball’strajectory off the rim, time your jump, snag the rebound, and then whip anoutlet pass down court to an open teammate who pulls up and drains athree. Game over. You’re playing another day!What makes the difference between winning and losing in a tight game?Often, it’s getting a hand up on a shot attempt, making a steal, deflectinga pass, getting to a loose ball, or stepping up and taking charge. You hearcoaches say that it’s about who wants it more. After you’ve worked yourhardest to train and refine your skills, make sure that you play your “A”game and show that you want it more by preparing nutritionally prior toplay, refueling and rehydrating during play, and promoting a full and rapidrecovery afterwards.THE PHYSICAL CHALLENGETypical high school and collegiate basketball games feature two 20-minutehalves, while professionals play 12-minute quarters. This time spanreflects the length of live play. In reality, games last considerably longer,as the time clock stops briefly for substitutions, free throws, and whenthe ball is out of play, and for longer periods during time-outs and breaksbetween quarters or halves.So, if you’re a starter playing major minutes, basketball requires endurance.And the strenuous conditioning work you put in during thepreseason is a testament to the endurance component of the sport. Butendurance alone doesn’t begin to fully describe the sport. In a basketballgame or even a practice, much of your time and energy is spent overcomingmomentum so that you can change direction, accelerate around adefender, or decelerate after a fast break. Achieving maximum runningspeed is pretty rare. Instead, you’re jumping, blocking shots, passing, andFor more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.2


<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For Basketballshooting the ball. You need strength to endure the heavy contact thatcomes with boxing out for rebounds and defending your opponent, especiallyin the paint. And it’s a sport that requires skill, concentration, courtawareness, and decision-making.In a time-motion study, professional basketball players were found tochange direction almost 1,000 times during a single game, literally everyfew seconds. Players engaged in about 100 high-intensity sprints, orabout one every 20 seconds while on the floor, and they averaged almost45 jumps per game. Maximum heart rates were achieved repeatedly, andaverage heart rate while playing was about 170 beats per minute.All this effort on the court exacts a physical toll. Athletes playing heavyminutes experience large losses of fluid and sodium due to sweating. Andpractices and games do deplete carbohydrate fuel stores. This can lead tolow levels of muscle fuel stores if you’re starting with deficits from priorgames or practices.With fuel reserves running low and dehydration taking hold late in thegame, maybe you don’t get as high on your jump shot, you’re not quite asquick off the dribble, or you find it even tougher to fight through screensand stay with your opponent when playing defense.Fortunately, there are easy-to-implement sports nutrition strategies thatcan help you hold fatigue at arm’s length and keep you well-hydrated.That way, you can play your best right up until that final buzzer sounds.THREE KEY PRINCIPLES OF SPORTS NUTRITIONThe three most important principles of a sports nutrition game plan areto stay hydrated, to provide fuel for your muscles, and to promote optimalrecovery after playing. Apply these principles correctly, and you can maximizethe gains from your training and play your best on the court.HYDRATIONAs a basketball player, fatigue is your enemy. It robs you of the ability tocompete at your strongest. The single largest contributor to fatigue whenpracticing or playing ball is dehydration. When you’re dehydrated, everydrill and every sprint is harder. Dehydration also impairs your ability toconcentrate and make tactical decisions.When you combine multiple hours of intense exercise with a stuffy gym orheat and humidity, you get large fluid and sodium losses due to sweating.<strong>Com</strong>plicating matters is the fact that thirst doesn’t kick in until well afteryou’ve lost a significant amount of fluid. This scenario can quickly lead todehydration and a drop-off in performance. Fortunately, dehydration canbe avoided by sticking to a disciplined hydration plan before, during, andafter you play.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.3


Diagnostic <strong>Com</strong>plex of Problems• <strong>Com</strong>plexe anatomical structures in the pelvic/inguinal regionHip jointFAI, Arthritis, etc.Inguinal canalHernia, Sports Hernia,Bursitis iliopectineaPelvic muscle insertionsAbdominalsAdductorsAvulsion, Tear, TendinosisNerval Innervation• Multiplicity of different pathologies, but with similarsymptomatology [Best et al., 2010]www.unfallchirurgie-homburg.deDas Saarland


PRACTICAL SPORTS NUTRITIONSTRATEGIES FOR BASKETBALLSTART FULLY HYDRATED<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballIf you go into practices fully hydrated and fueled, you’ll be able to trainharder and achieve better workouts. The same goes for games: You’ll beable to sustain a higher level of play for longer, and that may be the differencebetween winning and losing a close contest.Make up for any fluid deficits you may have incurred from prior practicesor games by consuming 14–20 fl oz (about 400–600 ml) of water or asports drink 2–3 hours before you start play. Keep hydrating as neededprior to play and during warm-ups.Monitor your hydration status prior to the start of play by checking thecolor of your urine. A light-yellow color is consistent with adequate hydration.If your urine is darker, more like the color of apple juice, that’s a signthat more fluids are needed.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.5


START FULLY FUELED<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballGenerally, complete muscle glycogen depletion doesn’t occur from asingle basketball game or practice. But glycogen stores do get utilizedevery time you play. So, if fuel reserves aren’t consistently replenishedafter exercise, deficits build, and your legs start to feel dead.To top off muscle glycogen fuel stores before play, the usual advice forathletes is to consume a pre-exercise meal somewhere between 2–4hours before you start playing ball. Choose familiar high-carbohydratefoods and beverages, and avoid slow-to-digest fatty and high-fiber foodsprior to play.If you’re at the elite level, basketball games are often played at night. Inthese situations, players will frequently have a pre-game meal at lunchtime,then rest for a few hours in the afternoon, and follow that with fluidsand a light, high-carbohydrate meal or snack about three hours beforegame time.If you get hungry once you’re at the event venue, make sure you haveeasy-to digest high-carbohydrate snacks on hand, such as a <strong>POWERBAR</strong> ®Performance bar, and consume the snack along with fluids.IDEAS FOR HIGH-CARBOHYDRATE PRE-GAME MEALS(2–4 hours before practice or a game)Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milkFrench toast or pancakes with maple or fruit syrupToast with jam or honey, and low-fat yogurtBreakfast burrito (scrambled eggs, salsa, cheese in a flour tortilla) andfruit nectarBagel or English muffin, with jelly and/or peanut butter, banana,and fruit juicePasta or cheese ravioli with low-fat, tomato-based sauce, French breador low-fat breadsticks, steamed vegetables, low-fat/nonfat milk, puddingsnack, canned fruitGrilled chicken sandwich with frozen low-fat yogurt, and baked potato withlow-fat sour cream or salsaTurkey sub sandwich with tomato, lettuce, mustard, baked chips, fruit juice,low-fat frozen yogurtThick-crust cheese pizza, low-fat gelato, and canned peachesBaked or grilled lean beef, chicken, turkey, or fish, steamed rice, dinner roll,cooked green beans, low-fat frozen yogurt, fruit juiceFor more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.6


<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballIf you’ve got pre-game jitters, don’t skip eating entirely. Instead, try liquidcarbohydrate sources in place of solid foods. A fruit smoothie or a mealreplacementdrink is a good alternative when nerves have your stomachin a knot.Finally, don’t forget to eat before morning workouts or training sessions.And if you don’t feel like eating or you don’t have much time, try a fruitsmoothie, a meal-replacement beverage, a <strong>POWERBAR</strong> ® PERFORMANCEbar, a <strong>POWERBAR</strong> ® Gel, or the new <strong>POWERBAR</strong> ® Gel BLASTS energychews combined with water.HIGH-CARB QUICK TO DIGEST OPTIONS:(30 minutes to 1 hour before practice or a game)Fruit smoothie made with mango/banana/berries and low-fat ornonfat milk or yogurtFruit or vegetable juiceSmall roll or sandwich made with a banana and honeyLow-fat or nonfat yogurt, or fat-free frozen yogurt, gelato, or sorbet<strong>POWERBAR</strong> ® PERFORMANCE bar<strong>POWERBAR</strong> ® ENERGIZE bar<strong>POWERBAR</strong> ® GEL<strong>POWERBAR</strong> ® GEL Blasts energy blasts<strong>POWERBAR</strong> ® ENDURANCE sports drinkCARRY YOUR OWN SPORTS BOTTLEGet into the habit of carrying your own sports bottle to games and practices.You may even want to bring two or three and put your name on them.This will allow you to have complete control over when you’re hydrating,what you’re hydrating with, and what volume you’re consuming. Keep yoursports bottle on the bench during games and practices so that you cantake sips at every opportunity.USE BREAKS WISELY — CONTINUALLY REHYDRATEA break in the action on the floor is your chance to rehydrate. Take theopportunity to rehydrate at each time-out, whenever you’re on the bench,as well as during quarter and halftime breaks. Most players can easilyconsume about 5 fl oz (150 ml) during a quick stop in play, and more athalftime breaks. Each gulp from a sports bottle is about 1 fl oz (30 ml).The good news is that basketball games typically have enough breaks thatdehydration is completely preventable. But to accomplish that goal, you’vegot to use those breaks wisely.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.7


MATCH YOUR SWEAT RATE AND MONITOR SUCCESS<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballDehydration impairs your game when you lose upwards of 2% of your bodyweight to fluid loss—that’s just 3 lbs (1.4 kg) for a 150-lb (68-kg) athlete.To stay hydrated while playing, it is now the consensus recommendationof authorities like the American College of Sports Medicine that athletesconsume fluids at a rate that closely matches sweat rate. This generallyrequires something on the order of 13–26 fl oz (400–800 ml) everyhour of exercise, preferably in smaller amounts taken frequently, such as3–7 fl oz (100–200 ml) every 15 minutes. However, fluid needs can varyconsiderably, depending on factors such as your size, your position, andthe conditions in which you are playing. Therefore, calculating your sweatrate is the best approach to determining your hydration needs, and it’s reallyquite simple. In fact, you can do it during the course of practice and inthe different environments in which you play. For a step-by-step guide tocalculate your sweat rate and to obtain a personalized plan to meet yourunique hydration needs, click on the <strong>POWERBAR</strong> ® Sweat Rate Calculatorat powerbar.com.Having a hydration plan is a good start, but monitoring your success isequally important. Monitor the effectiveness of your hydration plan byweighing yourself before and after practices or games. Remember thegoal is to avoid dehydration, and that means losing no more than 2% ofyour body weight when you are playing. If your weight loss is greater thanthat, make a conscious effort to take in more fluids as you play.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.8


USE A SPORTS DRINK OR ELECTROLYTE DRINKINSTEAD OF PLAIN WATER<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballA sports drink that provides carbohydrates, fluids, and sodium, such as<strong>POWERBAR</strong> ® ENDURANCE sports drink, is a better option when youare training or playing than plain water. The advantages are many. First,a sports drink provides carbohydrates to fuel your muscles. Second,athletes freely consume more fluids when their hydration beverage isflavored, as is the case with a sports drink. Third, sodium and carbs in asports drink cause the fluid in the beverage to be absorbed more quickly.The sodium also helps maintain your drive to continue drinking fluidswhen playing, which is crucial to meeting your fluid needs. Finally, the sodiumhelps you retain the fluid that you’ve consumed. Conversely, drinkingplain water doesn’t refuel muscle, it tends to satisfy your thirst beforeyour fluid needs have even been met, and it can lead to the elimination offluids, via urination, even though you’re still not fully rehydrated.If you’re at a shoot-around or a warm-up before a game, or you know thatpractice is going to be light and you won’t be needing extra carbohydratesor calories, try an electrolyte beverage such as <strong>POWERBAR</strong> ® ELECTROLYTES.Here again, the flavor and sodium will help to drive fluid consumption, andthe sodium will also help you retain those fluids.Another practical option for getting carbohydrates, sodium, and fluid is toconsume an energy gel every 20–45 minutes or so and wash it down withplain water. But make sure to choose an energy gel that provides sodiumalong with carbohydrates such as a <strong>POWERBAR</strong> ® GEL. If you prefer variety,you can switch between a sports drink and the energy gel plus watercombination to rehydrate and refuel.GET A JUMP START ON RECOVERYYou’ve just finished a tough early-season practice, or maybe the first ofback-to-back games in a tournament, and you are tired. All you want todo is sit down somewhere, elevate your legs, and rest. As tempting as thatis, first things first: If you are playing or practicing again soon, it will payto get the jump on recovery nutritionally. Your body is ready to start therecovery process just as soon as you step foot off that court. But to getgoing on recovery, you need to get the necessary nutrients. That includescarbohydrates to restore depleted glycogen stores, protein to repair andbuild muscle tissue, and fluids and sodium to rehydrate.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.9


<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballConsume 10–20grams of proteinafter a practice orgame for musclerepair and rebuilding.CarbohydratesIf you don’t play or practice again within 24 hours, your usual highcarbohydratemeals and beverages will generally promote a full recoverywithin about 24 hours. But if you’re playing two games in a single day,rapid recovery is a must. This can be a problem in tournaments whereyou’re in an unfamiliar venue and you don’t have ready access to yourusual sources of foods and fluids. For these situations, plan ahead. Bringa cooler and make sure it’s packed with a convenient recovery drink suchas <strong>POWERBAR</strong> ® RECOVERY beverage or other foods and beverages thatwill provide the fluids, sodium, carbohydrates, and protein needed to getthe recovery process started. To speed glycogen restoration after playing,consume about 0.5 grams of carbohydrates per lb (1.1 grams per kg)body weight within 30 minutes of finishing your game; repeat this within 2hours or consume a high-carbohydrate meal. For a 150-lb (68-kg) athlete,that equates to 75 grams of carbohydrates after exercise and then again2 hours later. Continue consuming easy-to-digest high-carb foods andbeverages up until 30–60 minutes before your next game.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.10


<strong>PowerBar</strong> <strong>Playbook</strong> <strong>Series</strong> | Sports Nutrition For BasketballRECOVERY OPTIONSBe Prepared! Pack in your bag or cooler:Rolls or bagelsPeanut-butter-and-jelly sandwichesSalted pretzelsFresh and canned fruits, fruit salad, and fruit smoothiesString cheese and crackersLow-fat chocolate milkNonfat or low-fat yogurt<strong>POWERBAR</strong> ® Products<strong>POWERBAR</strong> ® RECOVERY bar<strong>POWERBAR</strong> ® RECOVERY beverage<strong>POWERBAR</strong> ® ENDURANCE sports drink<strong>POWERBAR</strong> ® PROTEINPLUS ® bar<strong>POWERBAR</strong> ® PERFORMANCE bar<strong>POWERBAR</strong> ® ENERGIZE bar<strong>POWERBAR</strong> ® NUT NATURALS barGet the competitive edge WITH THE HELPOF <strong>POWERBAR</strong> ®SPORTS NUTRITIONBring your “A” game every game by being prepared nutritionally beforetaking the court, effectively fueling and hydrating during play, and doingwhat’s required after practices and games to ensure complete recovery.Use <strong>POWERBAR</strong> ® sports nutrition products to help meet your hydration,fueling, and recovery needs.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.12

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