Wholistically Fit Nutrition

Natasha Osmond CHN, PTS

Nutrition for Basketball

Why is nutrition important for athletes?

Food is the FUEL you power your practices, games and brain with daily.
Think of your body as a car = you power your car with fuel (gasoline). Let’s FUEL your body.
As an athletes, your body is a sports performance car = let’s put in high grade fuel.
REAL FOOD; the most calories & nutrients to fuel practice and games! We wouldn’t fill our
sports car with pop instead of gas and expect it to perform.. so let’s not do the same to our
bodies.

Below I’ve listed some key nutrients, why they are important for basketball athletes and where /
what foods they are found in. Don’t stress about having the perfect meals at the perfect time -
just work on consistently improving your food choices and notice the improvement in your
performance and recovery!

Here are key nutrients needed for basketball athletes;

Water:

⁃ Sounds simple and boring; but since 60% of our body is made up of water, it is a very
important, easy and cheap way to improve our health and recovery.
⁃ regulates your body temperature, lubricates your joints, and helps transport nutrients to
give you energy. If you're not hydrated, your body cannot perform at its highest level. You
may feel tired, have muscle cramps, and dizziness.
⁃ How much water should you drink? Answer; it varies from person to person based on
weight, physical demands (athletes vs. desk job), climates, with different seasons and
medications. Generally speaking, the formula to determine how much water you should be
drinking is 0.5 - 1 ounce of water per pound of bodyweight. For example, a 150 pound
person should be consuming between 75 - 150 ounces per day (2.2 - 4.4 litres). If you find
it hard to consume that much water, remember that raw fruits and veggies contain water so
the more whole, fresh foods you eat, the more hydrated your body will be and the better it
will perform.
⁃ How to space out water around games & practices so you’re not water logged?
• Sip on water throughout your day to space out your water consumption.
• 2-3 hours before game/practice = drink 17-20 ounces (roughly 500ml)
• 30 minutes before game/practice (during warmup) = drink 8 ounces (250ml)
• During game/practice = aim for 7 ounces (200 ml) for every 20 minutes of exercise.
• Post game/practice = 8 oz (250 ml)
 Wholistically Fit Nutrition
Natasha Osmond CHN, PTS

Protein: Protein is made up of amino acids. Amino acids are the building blocks of our body;
needed for muscles, bones, skin, brain and blood health. Every human needs protein - especially
athletes! Protein helps with building strong bones and muscles as well as recovery from practice,
games & injuries. There are animal protein sources (beef, chicken, turkey, eggs, seafood, greek
yoghurt, cheese) and plant protein sources (beans, peas, quinoa, lentils, avocado, nuts, seeds).
Aim to consume protein with every meal and snack to ensure you have enough to perform and
recover.

Carbs: Our body’s preferred fuel source; both for physical activity and mental needs (studying/
memory, mood & stress management). More carbs should be eaten closer to physical activity
because of the fast absorption – instant energy. Try and stay away from processed sugars, juices,
pops, bars and candy and choose real food instead; like fruits, vegetables, whole grains, oats,
potatoes, rice, quinoa, and lentils.

Fat: Healthy fats are needed for hormone production to build stronger muscles (testosterone),
brain function (mood, memory, focus), hair and skin health to name a few. Fats are digested
much slower than protein and carbs, so eating a fatty meal before, during, or immediately after a
workout or game is not ideal. However eating healthy fats a few hours before, after or at night
can help recovery.

Micronutrients of Note:

Magnesium - Important for muscle contractions & to reduce cramps & support cardiovascular
system (cardio & heart). Magnesium is found in green leafy vegetables.

** Optional supplement for 16 year athletes and older if needed… Allmax ZMA = Magnesium + Zinc + B6 (1-2
taken at night, 30-60 minutes before bed) or Magnesium glycinate or bis-glycinate chelate are the best forms if taken
on its own.

Potassium - One of the electrolytes needed for muscle contractions & is depleted with sweating
therefore athletes need to be replenishing potassium more than the average person.
⁃ Best food sources are: avocados (think guacamole, add to smoothies to make ice cream-
like consistency, avocado to salads & in taco bowls), bananas, oranges, grapefruit, cooked
broccoli, potatoes, cucumbers, mushrooms, white beans & peas (vegetarian protein source
too).

*Vegetarians*
⁃ B12 or B Complex may need to be supplemented since diet does not provide these B
Vitamins naturally found in meat.
⁃ Nutritional Yeast = contains large quantity of b-vitamins. Sprinkle on pasta, soups, avocado
toast, salads, and popcorn.
 Wholistically Fit Nutrition
Natasha Osmond CHN, PTS

⁃ since vegetarians only obtain 1 form (non-heme iron) of the two types of iron (heme + non-
heme iron) consider consulting your physician, dietitian or a holistic nutritionist like
myself to see if iron supplements are needed. Starting an iron supplement without
consulting a professional first for the proper type is not recommended and can lead to
constipation. Extreme fatigue, weakness, shortness of breath, dizziness, cold hands and
feet, and sores on your tongue can be signs you are deficient in iron.

B-Vitamins - Water soluble vitamins needed by our body for energy production, recovery, stress
management, and brain health.
⁃ Best food sources of b-vitamins are: meat, chicken, fish, eggs, cheese, rice, barley, beans,
lentils, sunflower seeds, almonds, green leafy vegetables, avocados, bananas, and citrus
fruit.

** Protein Powder - protein powders are a good source of easily digested protein before and after
physical activity if eating a meal is not convenient at a particular time.
• Try to avoid protein powders with SUCRALOSE as this sweetener can cause bloating, gas,
upset stomach, alters digestion and as a result may interfere with performance. Try to look for
protein powders sweetened with stevia or xylitol instead. New Zealand Whey Creed, New
Zealand Perfect Whey, Sun Warrior protein powder, Carnivore Protein powder, VegaOne vegan
protein powder are examples of protein powders without Sucralose.
• Consume protein powder with carbs (fruit) for optimal utilization of protein & recovery post-
training. Fruit + protein powder smoothies are a great combination. Try to mix with water or
non-dairy milk (made from almonds, cashews, rice, oats, coconuts) to reduce bloating and
upset stomachs during games and practice.

Sample Meal Ideas

Pre - Game/Practice:

oatmeal + fruit + egg/egg whites

sprouted grain toast + natural peanut butter + cup fruit
omelette/scramble (egg white or whole) + spinach, peppers, tomato + sprouted grain bread +
almond butter
pasta + chicken before a game
protein + berries + avocado or PB + nut milk
chicken + rice stir + veggie stir fry
beans + rice taco bowl with veggies + salsa
turkey meatballs + pasta
cold pasta + tuna / chicken salad with veggies & dressing
quinoa salad or with protein (rice replacement b/c higher in fibre (fuel) and protein than rice)
potatoes + fish + veggies
 Wholistically Fit Nutrition
Natasha Osmond CHN, PTS

** high protein & carbs, lower fat. Easy to digest foods so it won’t cause stomach ache, bloating
or make you tired.
** avocado has MORE potassium than bananas, with fibre and healthy fats that help keep you
full & fuelled during long practices/games + vitamin E = antioxidant to help recover.
** whole, real food = more & better energy & nutrition without bloating

Post - Game/Practice:

shake (protein powder + berries + nut milk)

fruit (apple, banana, orange, pear) + 1/3 cup nuts (almonds, cashews, macadamia, Brazil nuts
etc)
fat-free greek yogurt + fruit (berries, pineapple, raspberries) + hemp hearts or chia seeds
homemade muffins (recipe - greek yogurt, oats, bananas, eggs…)
boiled eggs + fruit
spinach salad + tomato + peppers + cucumber + chicken/tuna + avocado + dressing
hummus + veggies + crackers
wrap w/ meat or chickpeas + hummus/guac + veggies
asparagus + salmon + sweet potatoes
broccoli & carrots + steak + potatoes
shrimp + rice pasta + veggies
homemade beef burger w/ lettuce, tomato + potatoes + salad

Snacks:

popcorn (air popped, not full fat buttery)

kale chips (homemade = crunchy & salty)
veggies & hummus
energy balls (recipe)
apple + cheese + almonds
avocado pudding (recipe) + strawberries & bananas * very high in potassium
banana & almond/natural peanut butter
PB&J Smoothie - protein powder + frozen blueberries + natural peanut butter + almond milk
boiled eggs + veggies + dip

Recipe Hyperlinks:

Oatmeal Banana Greek Yogurt Muffins

Energy Packed Avocado Pudding
Turkey Meatballs