Energy Systems Used in Basketball
For the basketball players, all three of these energy systems are necessary for the course of training and competitions. During a basketball match, nearly 85% of the total energy of an athlete is released from the phosphagen system, subsequently almost 15% from the glycolytic system and a trivial amount from the oxidative pathway (Milioni, et al., 2017).
Phosphagen system for recovering
The phosphagen energy system utilizes Adenosine triphosphate-phosphocreatine for energy. The ATP- phosphocreatine delivers rapid surges of instant energy. Due to the absence of oxygen for the period of energy transport, the phosphagen system entails about 30-90 seconds of a break for a total energy regaining (Milioni, et al., 2017).
Glycolytic system for fast breaks
The glycolytic system supplies energy during fast breaks. In this energy system, the body requires glycolysis to discharge ATP and yield lactic acids. The energy source can be utilized for moderate strength movements but needs approximately 60-240 seconds for total recovery (Milioni, et al., 2017).
Oxidative system for attainment
This system is the minimally utilized system during basketball but it is highly significant for success. The oxidative energy system is an aerobic pathway which is crucial for continuous performance for the duration of an entire match. While the phosphagen and glycolytic systems liberate ATP and lactic acids, the aerobic oxidative system reloads these energy supplies that enhance the recovery periods for those energy systems (Milioni, et al., 2017).
Eating before the game
It is significant for the basketball players to eat well every day. The foods they consume on the daily basis aid to build the capacity to accumulate glycogen in their muscles which maximize their performance. A pre-event meal is essential 3 to 4 hours before the match and light snacking 1 to 2 hours before any match is also recommended. Food eaten before the event should provide carbohydrate, must be low in fat and moderate in fiber to make digestion easier (Pascale, Martin, Jose, & Belanger, 2016).
Pre-game meal 3-4 hours before
- Low fat pasta, noodles, rice or bread rolls
- Chicken and salads
- Cereals (rolled oats, corn flex, quinoa and muesli)
- Pancakes with yogurt and fruits
- Milk, custards or yogurt
- Fruits and 100% fruit juices
- Vegetables like potato, sweet potato, chickpeas, soybean, sweet corn and lentils (sportsdietitians.com.au, 2017)
Snacks 1-2 hours before the game
- Sprouts and cereal bars
- Fruit with yogurt
- Oat biscuits and almonds
Hydration
The players should consume fluids with their meal and snacks before the game. It will maintain the electrolyte balance in the body, thus providing better water retention and optimal hydration (Maughan & Meyer, 2013).
Eating during the match
Carbohydrate-rich foods in short breaks should be supplied during the entire match.
Energy boosting foods during game breaks
- Bread rolls or sandwich
- Wholegrain fruit bars
- Fruit yogurt
- Flavored milk
- Fruits like banana, watermelon
- Sultanas and rice crackers (sportsdietitians.com.au, 2017)
Hydration
Staying hydrated during the game is essential for the players. Thus, players should continue to sip on water according to their need. Sipping sports drinks during the game can provide additional electrolytes and carbohydrate that boost the energy systems for better performance.
After the game
Consumption of recovery foods soon after the game is essential after every match for maintaining a player’s health and performance.
Recovery foods
- Pasta, bread sandwich, soups
- Protein rich foods like chicken, beef, eggs, fishes
- Vegetables
- Dairy products (cheese, milk, custard and yogurt)
- Fruit salads and smoothies (sportsdietitians.com.au, 2017)
References
Maughan, R. J., & Meyer, N. L. (2013). Hydration during intense exercise training. In R. J. Maughan, & N. L. Meyer, Limits of Human Endurance (pp. 25-37). Karger Publishers.
Milioni, F., Zagatto, A., Barbieri, R., Andrade, V., dos Santos, J., Gobatto, C., . . . Papoti, M. (2017). Energy systems contribution in the running-based anaerobic sprint test. International Journal of Sports Medicine, 38(03), 226-232.
Pascale, M., Martin, F., Jose, L., & Belanger, J. F. (2016). Making the best food choices before competing: Developing and evaluating a nutritional intervention with the intervention-mapping framework. Journal of Physical Education and Sport Management, 7(1), 1-8.
sportsdietitians.com.au. (2017, May 18). sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-basketball/: https://www.sportsdietitians.com.au
