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admin | Natural Testosterone Replacement | 04.08.2014
Staying hydrated is essential for everyone, but people who play sport and exercise regularly have an even greater need to maintain proper hydration. What is the best drink during sport?Water is cheap and effective for hydration in low intensity or short duration workouts (less than one hour). Comment Guidelines: The FOX SPORTS PULSE Network is made up of players, families and passionate sports followers like you who have a strong opinion about sport. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Clipping is a handy way to collect and organize the most important slides from a presentation. If you love playing basketball and would like to improve your performance, you have come to the right place. The nutrition requirements of a player will depend on the age of the athlete and the level of activity level of the player.
If you are preparing for a competition it is important that you stay hydrated and reduce carbohydrate depletion.
Most health experts recommend that basket players must have food that has the right balance of nutrients required by the body. Some of the good sources of proteins include chicken, fish, beef, egg, soy, low-fat milk, yogurt and cheese.
Apart from having balanced diet, it is important that basketball players exercise regularly.
We urge you to always seek the advice of your physician or medical professional with respect to your medical condition or questions. The side effects of poor hydration on performance can include: increased heart rate impaired heat regulation increased perceived exertion reduced mental function reduced skill levelThe hydration zoneWhen it comes to hydrating during sport and exercise, the goal is to avoid gaining weight (a sign that you’ve consumed too much fluid) and avoid losing more than 2% of your pre-exercise body weight (which is the level of fluid loss beyond which performance is affected).

Basketball is an intense sport that requires the right combination of power, stamina, concentration and speed. Basketball players who work out more will need extra calories to improve their performance and maintain the growth. Your body requires carbohydrates to provide the energy required to fuel your training and also help in improving your performance.
Ideally your diet must contain 65 to 70 percent carbohydrates, 15 to 20 percent fat and about 10 percent protein.
Foods that provide you instant energy without increasing the fat content include nuts, fish and peanut butter.
The information is not intended nor suited to be a replacement or substitute for professional medical treatment or for professional medical advice relative to a specific medical question or condition.
This is the hydration zone, where individuals perform at their best and avoid the adverse health effects of dehydration or over-hydration.
Eating to improve your performance is more than having extra carbs or drinking sports drinks. Depending on the level of activity of basketball player, they must have anything between 2,000 to about 5,000 calories in a day to meet their energy requirements.
To fulfil your requirement of carbohydrates you can have brown rice, oatmeal, whole wheat pasta, baked potatoes, fruits and vegetables.
There is no replacement for personal medical treatment and advice from your personal physician. What is a sweat rate?The way to stay in the hydration zone is to consume fluids at a rate that keeps pace with your sweat rate.
Rehydration after sport?After training or a game, replacing fluid plus electrolyte losses is important for optimal recovery.

Also, when you reduce your water intake, can reduce the perception of your effort and you may not be able to concentrate and give your best.
Fluid needs vary based on factors such as body size, exercise intensity, and competition conditions. You continue to lose fluid through sweat and urine even after finishing your session, so you should aim to replace losses by 150%. That means that everyone will have their own unique sweat rate, so it is best that you calculate your individual sweat rates for the various conditions in which you train or compete.
In practice, this means if you are 1 kilogram lighter after your workout, you need to drink 1.5 litres over the next 2-6 hours. Basic sweat rate testing You can easily estimate your fluid requirements by weighing yourself before and after training or games. Milk naturally contains fluid, electrolytes and high quality proteins, and has been shown to be as effective if not more effective for rehydration than water or a sports drinks. Weigh yourself before training (Initial Weight) Weigh yourself after training (Final Weight) Subtract Final Weight from Initial Weight. The difference plus the volume of fluid consumed during training gives you your sweat rate for that period of time.

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