[quote]Peter Orban wrote:
You will also need significant workout nutrition if you are playing at a high level and for prolonged periods. For each time you play intense basketball, you will have to follow the same protocol as if you were lifting weights for optimal nutrition.
If you play most of a game, you should be taking a workout’s worth of periworkout nutrition. If you played half the game you would take half the dose. Likewise if you play longer, you will need more. Same applies to meals afterwards. The more you played, the more carbohydrate you should include in the form of low GI whole grains like quinoa, brown rice, or steel-cut oats.
You could also use extra low GI carbs with breakfast on days following intense sessions.
These guys are right, you are going to be looking at 4500 or more calories. That is mostly clean calories too. Cheat once in a while if you are lean, otherwise don’t. If you are a high levels athlete then this type of intake is what is indicated to support your recovery and growth.
Don’t be afraid of fat as it will help you meet calorie requirements. Keep sources healthy like extra virgin olive oil, macadamia oil, avocado oil, coconut butter, cocoa butter, organic butter, plain nuts and seeds, omega3 eggs, avocados, and milled flax.
Also at your activity levels, 300-400g protein is not unreasonable with the higher end on high activity days, and the low end on rest days. On rest days you could also get by with around 4000 kcal unless previous day was very high activity, then add at least 500 kcal.
As long as you eat often and lots of food from animal protein, fruits and vegetables, healthy fats, and low GI unprocessed carbs with each meal you will support your goals. The supplements you have indicated are good, in addition, beta alanine, creatine (both 5-10g/d depending on activity), ZMA, and something like Surge would round out the rest nicely and give you the results you want if you feed proper.[/quote]
Be careful taking in a 2:1 carb protein ratio DURING playing basketball. It’s a bit harsh on digestion. I know I feel 10x better with just a carb drink during training, and leaving the protein + carbs for before and after.
I’ve noticed in myself and other high-lactate athletes, it’s easy to get nauseous from consuming protein during training/competition. It makes getting that protein that much more important after. Also, BCAA’s are a good idea if you’re not taking in protein during.