Being a basketball player, Harvey requires a diet that will help him to sustain his bodily functions and at the same time provide him with energy that he needs for his daily workout program. Adhering to a diet that takes into account all these factors will serve to ensure that he is able to increase his agility, endurance and stability for running. This plan will ensure that it keeps Harvey fueled through the next two days during which he will be working out.
Day 1
Breakfast
- 1 oatmeal plate
- 1 cup calcium fortified orange juice
- 1 tbsp. butter
/>
- 1 cup of milk
Snack
- A banana
Lunch
- Grilled chicken salad
- 3 cups celery, carrots and onions
- 1 small box raisins
- Water
Post work out
- 1 cup yoghurt
- An apple
Dinner
- 2 cups cooked vegetables
- 1 cup unsweetened soy or almond milk
- 2 chicken breasts
Nutritional Information
Calories: 2500
Protein: 150g
Fat: 50g
Day 2
Breakfast
- 1 cup oatmeal
- 1 cup skimmed or soy milk
- An orange
Snack
- A banana
Lunch
- 2 slices of whole meal bread or buns
- A glass of milk
- 4 oz turkey
- I orange
Snack
- A banana
Dinner
- 5 oz. lean grilled chicken
- High fiber whole grain tortilla
- 1 cup steamed vegetables
Snack
- 1 cup pears and extra light syrup
Nutritional Information
Calories: 2350
Protein: 150
Carbs: 400g
During the training, Harvey's diet needs to be as light as possible so that the athlete does not get stitches. Also, the athlete should take as little water as he can when he begins his training sessions. High consumption of water is not good for the digestive system since it makes the training sessions to be very uncomfortable. With basketball, there is a lot of activity taking place considering that there will be jumping, running about and trying to get a grip of the ball from other players. The meals should be as light as possible to avoid the feeling of discomfort during the training sessions. In all these meals, having a glass of milk plays a huge role in the dietary intake. Milk is rich in minerals vital for bone formation. Besides, with milk, it helps the athlete to avoid the feeling of hunger and minimizes the craving for a snack. This helps the athlete to remain focused and energized throughout the training program. It is also important to emphasize on the need to have proteins as part of the meals. They help in sustaining the athlete's muscles(Seebohar, 2004).
Sticking to such a diet will ensure that Harvey is able to attend to three of his most important components of the basketball training. That is work out, nutrition and rest and each one of them is equally important. Proper nutrition is an essential part of Harvey’s training program so as to ensure that he is fueled for the play. This kind of a nutrition program is designed to help the athlete maintain agility, balance and concentration with bursts of physical energy. The main objective for all of Harvey’s meals should be to increase his physical energy and boost his concentration during the training exercise. In all the foods that the athlete chooses to take, he should take plenty of fluids during and after the training exercise. Before training, Harvey should take 1-2 glasses of water. In between the training sessions he should also take water every 15-20 minutes and finally another glass after the training exercise. However, Harvey must avoid taking acidic juices especially before exercise to avoid heartburn (Seebohar, 2004).
References
Cordain, L., & Friel, J. (2012). The paleo diet for athletes: The ancient nutritional formula for peak athletic performance. New York: Rodale.
Seebohar, B. (2004). Nutrition periodization for endurance athletes: Taking traditional sports nutrition to the next level. Boulder, Col: Berkeley, Calif.
