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    Nutrition

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    phumlelakaulela
    The document provides nutrition guidelines for basketball players including recommendations to get 8 hours of sleep, consume 1 gram of protein per pound of body weight daily, supplement with a multivitamin and other supplements, consume electrolytes and water, eat balanced meals with sources of protein, fats and carbs, and gives examples of what the author eats in a day.

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    Nutrition

    Uploaded by

    phumlelakaulela
    4 views11 pages
    The document provides nutrition guidelines for basketball players including recommendations to get 8 hours of sleep, consume 1 gram of protein per pound of body weight daily, supplement with a multivitamin and other supplements, consume electrolytes and water, eat balanced meals with sources of protein, fats and carbs, and gives examples of what the author eats in a day.

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    The document provides nutrition guidelines for basketball players including recommendations to get 8 hours of sleep, consume 1 gram of protein per pound of body weight daily, supplement with a multivitamin and other supplements, consume electrolytes and water, eat balanced meals with sources of protein, fats and carbs, and gives examples of what the author eats in a day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views11 pages

    Nutrition

    Uploaded by

    phumlelakaulela
    The document provides nutrition guidelines for basketball players including recommendations to get 8 hours of sleep, consume 1 gram of protein per pound of body weight daily, supplement with a multivitamin and other supplements, consume electrolytes and water, eat balanced meals with sources of protein, fats and carbs, and gives examples of what the author eats in a day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    Nutrition Guide

    KP Performance
    Non negotiables
    ● Electrolytes in the morning. I use Liquid IV packets because they are simple & quick. Drink with 16-20oz of water immediately upon wake up
    to kick start hydration. Sip on water throughout the rest of your day.

    ● 8 hours MINIMUM of sleep. Get your circadian rhythm set so that you are waking up without the need for an alarm in the morning.

    ● 1 gram of protein per pound of body weight per day


    ○ 185 pounds = 185 grams of protein

    ● Supplement with Multivitamin, Vitamin D, Magnesium Glycinate, Omega 3, Collagen with Vitamin C. *talk to a doctor first

    ● Pre workout carbs 1 hour before training. Aim for half your bodyweight in a mix of simple and complex carbs 1 hour before. The closer you get
    to your workout the quicker you want your body to burn the carbs, so the closer you get to your the workout the higher the amount of simple
    carbs.
    Hydration
    Daily Intake: Bodyweight divide by 1.5 is the approximately where you want to be at for fluid intake in OZ per
    day.

    You can also aim to drink about 10 oz of fluid every hour you are awake.

    Non water beverages COUNT(Milk, Coffee, Tea, etc…)

    Slight dehydration can complete RUIN you on the court. Even as little as 2% can impact your performance.

    DO NOT drink more than 10 oz of fluid within 2 hours before sleeping. You DON'T want your sleep to be
    effected because you have to wake up in the middle of the night to pee.

    You MUST be rehydrating DURING your training session. Sip fairly consistently through your workout to
    optimize hydration. I opt for a sugary beverage like body armor, that contains electrolytes. That way I’m
    knocking out 2 birds with 1 stone by replacing lost electrolytes as well as fueling my body with a carb source
    during my workout.
    Protein Sources
    Aim for 1 to 1.2 x your bodyweight in protein per day to insure you are building, recovering, & maintain muscle.

    ● 185 pound person = 185 g of protein

    It’s important to know that basketball players MAY need more than this. Think about the amount of calories you are burning in a day!

    If you are feeling fatigued, losing muscle or weight, not sleeping well, or have minor injuries like patellar tendonitis, try increasing your protein intake to 1.5x your bodyweight
    and take note of your symptoms.

    Sources:

    Eggs (Pasture raised are highest quality)

    Lean meat(Beef, Turkey, Chicken)

    Protein shakes(Fairlife tastes the best)

    Greek yogurt(Homemade Chobani Flips go crazy)

    Whey Protein Powder(Best I’ve ever had has been Dymatize Fruity Pebbles)
    Fats
    Because protein takes precedent for a lot of people, we forget about how important carbs & fats are to our body as FUEL sources.

    FATS are not bad! & we NEED them to function properly. You do however, want to optimize the types of fats you are eating. You
    want to stay away from trans fats. You also want to limit saturated fats based on your bodyweight. Good rule of thumb that I use is
    15% of your bodyweight in grams for saturated fats.

    Fat sources:

    Avocado

    Nuts

    Eggs

    Chia Seeds

    Beef
    Carbs
    Carbs can honestly make or break you.

    First thing we have to look at is quantity. Yes, there are high quality sources and we want to keep it as high quality as possible. BUT, with the amount of carbs you burn on a daily basis, you MUST be
    replenishing those that are lost so that your body has a constant source of fuel. Without it, you will suffer fatigue wise.

    SUGAR is GOOD for a hooper. It just comes down to timing.

    I aim for about 30 to 50 grams of sugar PRE(1 hour) workout.

    This will fill your glycogen stores & set a solid base for you to have fuel during the session/game.

    I aim for about 15 to 20 grams of sugar INTRA workout.

    You will lose glycogen during. Replace it.

    I aim for about 15 to 20 grams of sugar POST(within 1 hour) workout.

    You have to be sure that your glycogen stores are full so you can start your recovery process.

    Now outside of that few hour window, lets keep your carb sources slow burning.

    I typically opt for RICE, PASTA(whole grain) or POTATOES because they are slow burning, satiating & they pair well with a source of protein.

    I WOULD RATHER BE OVER ON MY DAILY CARB INTAKE THEN OTHER, unless I am in the process of cutting weight.
    Caffeine
    If you are under the age of 18, DISREGARD this section.

    I’ve toyed with the use of caffeine for quite some time. I’ve found many solid benefits, & few downsides. But the downsides are alarming long term.

    For starters, let’s talk intake.

    50mg if you have never drank coffee before is good enough.

    Timing: 10-15 minutes before a workout, ingest the entire 50mg. After 2 months increase dose to 100mg. DO NOT go over 100mg if your only goal is athletic enhancement.

    Benefits:

    Enhanced focus

    Increased energy

    Increased memorization

    Improved SKILL

    Downsides:

    Sleep will be affected

    It IS a drug

    Can become reliant.

    Anxiety, depression.
    Caffeine Part 2
    DO NOT ingest caffeine directly upon waking up. It blocks the effects of adenosine. A chemical in the brain
    that induces sleepiness.

    Adenosine is present within the body until about 1-1.5 hours after you wake up. Let the Adenosine leave
    your body(wait 1.5 hours to be sure) then intake caffeine. This is the easiest way to avoid the MID-DAY
    CRASHES.

    I would not drink caffeine after 2pm.

    I have noticed increased performance in GAMES with use of 50-100mg of caffeine beforehand.

    Be aware, this has not been thoroughly studied & there could be potential heart side effects if used
    chronically.
    What I eat in a day? *Meals
    Meal #1:

    4 pasture raised eggs.

    150 grams of diced potatoes(you can find these in the freezer section of your grocery store)

    Meal #2:

    2 pasture raised eggs.

    4 oz of 93/7 Turkey

    150 grams of rice

    Meal #3:

    2 pasture raised eggs

    4 oz of lean meat(Beef, Chicken, Turkey)

    Meal #4:

    4 Pasture raised eggs

    Notice how I keep it relatively the same throughout the day? Thats what it should be. You dont need 4 separate fancy meals. You need to eat for gains. KEEP IT SIMPLE to allow yourself to remain consistent.
    What I eat in a day? *Snacks
    Snack 1 & 2:
    1 Serving of OIKOS Vanilla Greek Yogurt
    20 grams of honey
    40 grams of chocolate morsels
    1 serving of NATURE VALLEY GRANOLA
    Cinnamon to taste.

    AS MUCH FRUIT AS I WANT.


    Supplements
    Multivitamin: Covers your ass just incase you don’t get enough micronutrients in
    the day from fruits and veggies.
    Vitamin D: Wake up and go outside in the sun for the first 20 minutes of your day.
    You wont need to supplement. If you can’t, supplement morning and night.
    Magnesium Glycinate & melatonin: Cant sleep? Go with this.
    Omega 3: Heart function
    Collagen & Vitamin C: Take 15-30 minutes before you perform any isometric
    workout. Feeds your tissues.

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