Choosing a balanced diet is important for everyone to maintain a healthy lifestyle. When you are a Basketball player competing at the highest level, your nutrition is even more critical for optimal health, growth, performance, and recovery. Athletes train their bodies for hours every day, and the type of fuel they put in can make or break performance gains. Athlete schedules are jam-packed and how they manage their time and feed their body can give them a competitive advantage.

Remember the 3F’s: Fresh & Frozen First.

Frozen Frozen is just as nutrient-packed & won’t spoil as quickly. Canned produce: stock your pantry with beans, tomatoes, corn and tomato sauce for quick meal prep. Hummus or guacamole are great sources of healthy fat. Rotisserie chickens are quick, easy protein. Deli meat makes a convenient protein-rich snack (Look for nitrite/nitrate free). Look for 3g fiber per slice. Look for whole grain as 1st ingredient. Ensure sugar is not listed in the first 5 ingredients. Soy milk is an adequate substitute for cow’s milk if dairy needs to be avoided. Almond milk is not an ideal substitute — providing only 1g protein per cup. Choose Greek yogurt for 3x more protein than regular yogurt. Eggs are the cheapest source of high quality protein. Choose low-fat or reduced fat vs. whole milk.

Advice:

• Look for pre-cooked, frozen chicken breast.
• Frozen vegetables are fast, easy and nutritious.
• Frozen stir-fry meals are quick and easy, but most frozen dinners are low in nutrients + overpriced.
• Frozen fruit is a great addition for smoothies.
• Cereals: rule of 3’s. Choose one with at least 3g fiber & 3g protein.
• Choose fruits canned in own juice.
• Choose oil-based dressings vs. cream-based.
• When buying crackers, choose whole grain, with 3g+ fiber.

Simple recipes:

Cherry tuna sandwich: mix canned tuna (or chicken) with mayo, tart cherries and sliced almonds together in a bowl, and spread on whole grain bread.

Cheesy tortilla pizza: place wheat or corn tortilla on a plate and spread with marinara sauce. Sprinkle with mozzarella cheese and top with diced veggies and pre-grilled chicken. Microwave until cheese melts and chicken is warm.

Chicken burrito bowls: micro-wave “minute” brown rice according to package directions. Top with canned black beans, shredded rotisserie chicken, canned tomatoes, diced onions and peppers, shredded lettuce, cheese, guacamole and salsa. Heat again for 60 seconds.

Turkey roll-ups: layer deli turkey, cheese, and spinach on a wheat tortilla. Roll tortilla up to form wrap and enjoy with a simple side salad.

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