What goes on the plate
Combine a carbohydrate source, protein, vegetables or fruit and fats. Example: potatoes + fish or beans + vegetables + olive oil. Milk, yoghurt or a suitable fortified alternative can contribute calcium.
Before and after practice
Eat a larger meal early enough to train comfortably, often around 3 hours beforehand. If hungry closer to practice, choose a small familiar snack. Afterwards have a meal or snack with carbohydrate and protein. Do not first try unfamiliar food just before a game.
Water and drinks
Water is the first choice for routine practice. Drink throughout the day and during breaks; heat and prolonged exercise need individual adjustments. Sports drinks may have a role in prolonged intense exercise, but are not energy drinks. Children and adolescents should avoid caffeinated energy drinks.
What to avoid
Avoid starvation, skipping meals to lose weight and pressure to look like a professional. Persistent fatigue, repeated injuries, growth concerns or menstrual changes warrant a medical conversation. Inadequate energy intake can affect every sex. Food is neither reward nor punishment.
Supplements and dietary needs
Protein powder is not a required part of basketball development. Do not introduce iron, vitamin D or other supplements blindly. For allergies, vegan eating or medical restrictions, adapt the plan with a professional; these examples are not individual meal prescriptions.
Example school-and-training day
| Meal | Example |
|---|---|
| Breakfast | Oats, milk or a fortified alternative and a banana. |
| School snack | Cheese or hummus sandwich, vegetables and water. |
| Lunch | Rice or potatoes, chicken or beans, vegetables and olive oil. |
| Before practice, if needed | A familiar small snack: fruit and yoghurt or bread with a spread. |
| Dinner after practice | Pasta with tuna or lentils and vegetables; water with the meal. |