Are you a professional basketball player and still have no idea what diet you should follow in order to meet your true potential on the field? Or you’re just a passionate supporter who has run out of ideas of game-watching recipes? No worries, you will find here some very useful tips for both.

If you’re a supporter

If you’re going to a Superbowl party, there are endless options of foods you can pack in a casserole and bring with you to the celebration. Most would go for XXL pizzas, beer or even beergeritas! Beergerita is a special beer-based cocktail, recently invented and currently in fashion.

If you’re spending the Superbowl season at your own house, then any munchies would do, from pizza, to chips and dip or the white trash party mix, which is a combination of pretzels and nuts , rice, wheat and corn chex with white chocolate.

If you’re a professional player

A training program can seriously drain your resources. Even an amateur sport will find out he needs to consume more food than usual after a few training sessions. The explanation is quite simple: exercise burns calories. An unbalanced diet can sabotage your efforts to exercise, because fatigue will install faster if you have not eaten enough and exactly the foods your body needs.

The nutritionist Wendy Martinson, at the British Olympic Association, said that a sportsman diet should be balanced, and rich in carbohydrate foods such as whole grains, rice and potatoes. All experts recommend that meals should be served several hours before the training sessions, because the body needs to pause for digestion. 30 minutes after exercise we recommend a high-carbohydrate snack, and for energy it is important to keep hydrated. It is advisable to seek the opinion of a nutritionist who can recommend a suitable diet for the basketball.

The proteins are meant to maintain and increase muscle mass; they repair damaged muscles, maintains muscle mass and the force of contraction. A professional basketball player needs 1.25 to 1.5 grams of protein / kg body mass.

A balanced diet for basketball players will include a sufficient amount of carbohydrates, a moderate amount of protein and many vegetables and fruits rich in vitamins and minerals. Resources with best carbs are vegetables (peas and beans), cereal products (pasta), fresh or dried adjustable single and potatoes. Special products, such as carbohydrate bars or sports drinks are also recommended, providing that they are consumed one hour before training.

Many make the mistake of supplementing their intake of fats and protein right before physical activity. Most times, sportsmen have enough fat reserves to face training, and proteins contribute in a rather small measure to replace the energy consumed fast. In fact, a surplus of fat and protein may slow them down if not properly digested.

After training: if you’re not hungry right after training, you tend to postpone eating especially if there’s no particular exercise scheduled within the next 24 hours. In case training or an important game is going to take place in the afternoon, carbohydrates should be the main ingredient in the menu. Moreover, despite the powerful myth spread, a moderate amount of sugar in food or drink is also allowed.

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