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Rone Perlman

Created on October 17, 2024

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Rone Perlman

14-18 Year Old Basketball Players

Vegetables Servings: 3-4 servings per day Macronutrients: Carbohydrates, fiber Micronutrients: Vitamins A, C, K, folate, potassium Examples: Spinach, broccoli, carrots, sweet potatoes Dairy Servings: 3 servings per day Macronutrients: Protein, fats Micronutrients: Calcium, vitamin D, phosphorus Examples: Low-fat milk, yogurt, cheese Protein Servings: 5-6 ounces per day Macronutrients: Protein, fats Micronutrients: Iron, zinc, B vitamins Examples: Chicken, turkey, fish, eggs, beans Fats Servings: Include healthy fats in every meal Macronutrients: Fats (energy) Micronutrients: Vitamin E, essential fatty acids Examples: Avocados, nuts, olive oil, fatty fish (salmon)

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Energy Needs B Continued

Energy Needs B

It's important for male basketball players ages 14 to 18 to eat a healthy diet that meets their needs for both energy and nutrients. This is how their food groups look. Grains Servings: 6-10 servings per day Macronutrients: Carbohydrates (energy), fiber Micronutrients: B vitamins (thiamine, riboflavin, niacin), iron Examples: Whole grain bread, brown rice, quinoa, oatmeal Fruits Servings: 2-3 servings per day Macronutrients: Simple carbohydrates Micronutrients: Vitamin C, potassium, fiber Examples: Apples, bananas, oranges, berries

Energy Needs A

The average height and weight of a 14-18 year old basketball players are, 6'0(1.83 Meters), and 170 LB (77.1 kg). We use this formula to calculate the EER Range, EER (88.5−(61.9×age))+PA×((26.7×weight)+(903×height)). We conlude that The estimated Energy Expenditure Requirements (EER) for a 16-year-old male basketball player with an average height of 6'0" and weight of 170 lbs are as on a rest day, 2,809 kcal/day, and on a heavy traning day, 4,369 kcals/day/ Based on an athlete's age, height, weight, and amount of exercise, the EER gives them a rough idea of how many calories they need to keep their weight steady. This math helps teachers and players figure out how to change how much food they eat based on how hard they are training. The body needs fewer calories on days off, but more calories on days of heavy training to fuel hard workouts and healing.

While working out, athletes should try to eat 30 to 60 grams of carbs every hour. This keeps blood sugar levels steady and gives you energy quickly during games that last a long time or are very stressful. To keep from getting dehydrated, drink 150–350 mL (5–12 oz) of water every 15–20 minutes while you play. This is important because during games and training, basketball players use a lot of energy, especially when they run and jump. Keeping yourself hydrated and giving yourself quick-access carbs can help you avoid tiredness, cramps, and poor performance. For example, 30 to 60 grams of carbs ia a banana, energy snacks, or sports drinks (like Gatorade), During practice or games, athletes regularly drink water or electrolyte replacement drinks.

Intake Timing Needs During Exersice Science/Practicle

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Intake Timing Needs After Exersice Science/Practicle

As soon as possible after exercise, basketball players should eat a 3:1 mix of carbs to protein. For instance, after a game, you should aim for 75g of carbs and 25g of protein to help your muscles recover and energy stores grow again. After athletes work out, they should drink 1.5 liters of fluid for every kilogram of body weight lost. For example, if they lose 1 kg, they should drink 1.5 liters of fluid. A recovery diet is important for getting your energy back, keeping your muscles from breaking down, and getting ready for the next game faster. To replace the fluids you lose when you sweat, you need to drink water! A fluid or food For example is chocolate milk or a fruit drink, which is both high in carbs and protein. Also, Either water or a drink with minerals for recovery

Intake Timing Needs Science/ Practical Before Exersice

1-4 grams of carbs per kilogram of body weight one to four hours before activity. This is equal to 77–308 grams of carbs for a 16-year-old boy basketball player who weighs 77.1 kg, based on how close the meal is to the exercise. If you eat two hours before working out, try to get about 150g of carbs. Also, Drink 500–600 mL (17–20 oz) of water or a sports drink two to three hours before you work out. This is important because when you eat before you work out, you give your body the energy it needs to do its best. This is especially true for high-intensity sports like hoops, where glucose stores are used up quickly. Getting enough water is also essential to maintain blood volume, which supports oxygen delivery to muscles. 2 to 4 hours before working out, i would reccomend an apple, a sports drink, and a turkey sandwich on whole grain bread. A half hour before working out I would reccomend a small glass of water, a banana, and peanut butter

Fliud Needs

A male basketball player from the ages 14-18 should drink between 3.7 liters (about 125 ounces) of water every day, but this depends on their body size and amount of exercise. It's important to stay hydrated because it helps keep your body temperature steady, keeps your blood flowing, and helps your muscles work. Dehydration can cause cramps in the muscles, poor performance, dizziness, and even illnesses linked to the heat. Some ways to stay hydrated are Bring a water bottle with you all day. Water is good to drink during meals and breaks. Eat foods that are high in water, like fruits and vegetables, and stay away from sugary drinks and sodas.

When basketball players travel for games, they often face a number of diet issues. Here are three usual problems and ways to fix them. The biggest problem is that it's hard to find healthy foods. At airports or gas stations, fast food or vending machines might be the only food choices. To avoid having to rely on bad options, pack healthy snacks like mixed nuts, protein bars, dried fruit, and whole grain bread ahead of time. A broken eating plan is another big problem. When you travel, you might miss meals because of things like flight delays or long bus rides. Bring nonperishable foods that are easy to travel with you, like trail mix, jerky, or peanut butter sandwiches, and eat small meals more often. Traveling can also make you lose a lot of water. Athletes often don't drink enough water on long trips or car rides. Bring a bottle of water that you can replace and drink often during the trip. If you want to stay hydrated, don't drink anything with caffeine in it. These tips help players stay hydrated, get enough nutrients, and keep up their energy levels, all of which are important for doing their best. Athletes can keep their performance up while traveling by planning their meals and snacks ahead of time and drinking enough water.

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Sample Menu

Lunch (12:30 PM): Grilled chicken sandwich on whole wheat bread Side salad with olive oil dressing 1 apple /Water Pre-game snack (3:00 PM): Peanut butter and jelly sandwich on whole grain bread A sports drink (e.g., Gatorade) Dinner (Post-game, 7:00 PM): Spaghetti with lean ground turkey and marinara sauce Steamed broccoli and garlic bread Water or a recovery drink

Sample Menu

Breakfast (7:00 AM): 2 scrambled eggs with spinach and cheese 2 slices of whole grain toast with avocado 1 banana 1 glass of orange juice Snack (10:00 AM): Greek yogurt with granola and mixed berries Water

Travel Challages

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Transcript

Rone Perlman

14-18 Year Old Basketball Players