I would like some advice please. I currently play basketball 3 to 4 times a week for between 1 and 2 hours. I play outdoors (Georgia Heat) at a very hard pace with limited breaks. I’m 39, 6ft tall, 185lbs with approx. 9%bf.
My question is, what do you recommend nutritionally before and after a game? Also what is your opinion of the likely impact on muscle mass gains? I’m concerned about muscle loss, or the inability to gain additional muscle due to the intense basketball games. I lift weights 3 to 4 days a week for approx. 1 hour each session.
Currently I eat a small meal (400 calories or so evenly split between carbs and protein) before playing, then eat a much larger meal (900 calories or so split roughly in thirds fat/protein/carbs) within an hour of the end of play. I drink plenty of water before during and after, yet still drop between 2 to 5 lbs of weight per playing session. I typically pick the weight back up in about a day to a day and a half. Comments? Thanks.