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Basketball Tip - Nutrition and Hydration

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Nutrition and Hydration

Basketball is a physically demanding and high-intensity sport that takes a toll on the body. As you develop and grow as an athlete it’s important to learn and practice healthy behaviors. Establishing good hydration and fueling habits will support your performance on and off the basketball court. Nutrition and hydration are a small piece of a much larger picture when trying to become a successful athlete and can take a very long time to master. It is important to start developing these behaviors early on. Here are three nutrition and hydration tips commonly taught at our Nike Basketball Camps.


The purpose of hydration is to restore any fluids that may be lost through sweating during a game or practice. You should be drinking half your body weight in ounces of water per day. If you are a 100-pound athlete, focus on getting 50 ounces of water daily. Severe dehydration can impair endurance performance, result in a higher sweat rate, and can cause muscle cramps or soreness. Dehydration takes over 24 hours to fully recover from, so make sure you are staying properly hydrated before game day.


Complex carbohydrates are the main source of your energy used during a game or practice so they should be a big portion of your diet (approximately 3.0 grams per pound of body weight daily). Incorporating foods like whole grains, vegetables and beans will allow you to reach your potential on the court. It is best to consume carbohydrates before and after any exercise to fuel your body.


Getting an adequate amount of protein in your diet is essential for muscle growth and recovery. You should be eating about .08-1.0 grams of protein per pound of body weight daily. Great protein sources are foods like meat, poultry, eggs, yogurt, etc. Try your best to consume protein from nutrient-dense food sources before utilizing protein supplements. It’s best to consume moderate amounts of proteins gradually throughout the day rather than in one sitting.

Educating yourself on how to properly fuel your body takes time and is highly dependent on the person. Everyone is different so find a meal plan that works best for you and your body! Learn more basketball tips like these at our Nike Basketball Camps this summer!

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