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

More documents

Recommendations

Info

PowerBar Playbook Series | 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
PowerBar Playbook Series | 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.Complicating 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
Page 4 and 5: Diagnostic Complex of Problems• C
Page 6 and 7: START FULLY FUELEDPowerBar Playbook
Page 8 and 9: MATCH YOUR SWEAT RATE AND MONITOR S
Page 10: PowerBar Playbook Series | Sports N

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

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?