Developing healthy eating habits are crucial if you want to develop the cutting edge on the court. There is no magic bullet.
Daily requirements can easily be met with whole foods. No need to rely on supplements unless absolutely needed. And even then – weight gain formulas for those needed to increase weight is about all I condone.
What’s a balanced diet for the Championship Miami Heat?
60-65% carbohydrates (with an emphasis on whole grain breads, oatmeal, pasta, rice, and sweet potatoes, beans, fruits, and veggies)
15-20% fat (nuts as well as peanut and almond butters, fish, and lean meats)
10-15% protein (lean meats, low-fat dairy, chicken, fish)
There are no bad foods, all foods can be incorporated into a healthy diet. However, processed and refined sugars, saturated fats, and trans fats should be limited.
Pre-Game- Hydrate! Hydrate! Hydrate! Start 2 hours pre-game. Carbohydrates should be the focus with some lean protein.
During Game/Halftime- Rehydrate and don’t be afraid to refuel with small portions of carbohydrates (energy, granola, fig bars, sports drinks or gels)
Post-Game- Take advantage of a small window (30 minutes) to refuel with carbohydrates and rehydrate immediately post game.
Between strenuous practices and games it’s crucial to not downplay the role of nutrition to maximize strength,speed, and agility- it may make all the difference in becoming champions.