Wondering what to eat before a basketball game? This is the article for you. Last week we talked about the principles of pre-game nutrition, and today we’re turning to healthy and delicious pre-game meals.
Except for the obvious benefits, like health and performance, a pre-game meal before an activity like basketball can help save muscles you use during the game and also improve the recovery after the game.
Pre-game meal should contain:
- Around ¼ or 1/5 of your total daily calories,
- Enough carbs to keep you energized,
- At least 20-25 g of protein.
And it’s probably the best idea to throw some vegetables or fruit in there. Not too much, but just enough to give you a portion of vitamins and minerals before the game. It’s best to have this meal around 2-3 hours before the game or practice.
We know how hard it is to search every day for how many calories some food contains.
Or how many calories you need to eat in one meal…
So we did a little research for you and came up with 8 simple pre-game meal options full of nutrients that anyone can prepare.
We also added the amount of food you need to eat depending on your weight.
Here’s what to eat before a basketball game for energy and endurance. Enjoy!
1. Grilled Chicken Breast with Asparagus, Sweet Potatoes, and Green Salad
Why do we like this meal?
Chicken has around 20 % of protein per 100 g and will assure that you don’t lose any muscle while playing basketball. You want to grill it without oil to save unnecessary calories, but add olive oil for health if you have it.
Asparagus and green salad to assist with micronutrients (vitamins and minerals), and sweet potato for carbs to give you energy.
How much food to eat according to your body weight?
150 – 170 lbs (around 470 calories):
- Grilled chicken breast, 1 oz
- Roasted sweet potato, 1 cup
- Asparagus and green salad – eat as much as you like
170 – 190 lbs (around 630 calories):
- Grilled chicken breast, 1 oz
- Roasted sweet potato, 2 cups
- Asparagus and green salad – eat as much as you like
190 – 210 lbs (around 800 calories):
- Grilled chicken breast, 1.5 oz
- Roasted sweet potato, 2.5 cups
- Asparagus and green salad – eat as much as you like
210 – 230 lbs (around 970 calories):
- Grilled Chicken Breast, 1.5 oz
- Roasted sweet potato, 3 cups
- Asparagus and green salad – eat as much as you like
230 – 250 lbs (around 1150 calories):
- Grilled Chicken Breast, 2 oz
- Roasted sweet potato, 4 cups
- Asparagus and green salad – eat as much as you like
2. Whole Eggs with Low Fat Cottage Cheese, Whole Wheat Toast, and Grapefruit Juice
Why do we like this meal?
Eggs are so nutritious that they’re often called natural multivitamins. They’re rich in vitamins and minerals with a decent amount of protein. And don’t avoid egg yolk! All the nutrients are contained in there. Cottage cheese just adds up the protein. Whole wheat toast includes carbs and some fiber, and the grape juice is here to supplement the meal.
How much food to eat according to your body weight?
150 – 170 lbs (around 510 calories):
- Egg, whole, cooked, fried, 2 large
- Whole wheat toast, 1 slice
- Low fat cottage cheese, 0.5 cup
- Grapefruit juice – raw, 1 cup
170 – 190 lbs (around 710 calories):
- Egg, whole, cooked, fried, 3 large
- Whole wheat toast, 2 slices
- Low fat cottage cheese, 0.5 cup
- Grapefruit juice – raw, 1 cup
190 – 210 lbs (around 780 calories):
- Eggs, whole, cooked, fried, 3 large
- Whole wheat toast, 3 slice
- Low fat cottage cheese, 1 cup
- Grapefruit juice – raw, 1 cup
210 – 230 lbs (around 960 calories):
- Eggs, whole, cooked or fried (without much oil), 4 large
- Whole Wheat Toast, 3 slices
- Low fat cottage cheese, 2 cups
- Grapefruit juice – raw, 1 cup
230 – 250 lbs (around 1150 calories):
- Eggs, whole, cooked or fried (without much oil), 5 large
- Whole Wheat Toast, 4 slices
- Low fat cottage cheese, 3 cups
- Grapefruit juice – raw, 1 cup
3. Bananas, Whey Protein Shake and Almonds
Why do we like this meal?
Because if anything’s going to keep you energized before a basketball game, it’s the combination of these three foods. Bananas are the source of carbohydrates full of vitamins (B6, B12) and minerals (Potassium, Magnesium) that can keep you energized for hours. The Whey Protein (my son uses this one) is essentiality if there’s no meat or some other significant protein source. And almonds are a real health mine that will add energy and quality fats.
How much food to eat according to your body weight?
150 – 170 lbs (around 520 calories):
- Bananas, 1 large
- Whey protein, 1.5 scoop
- Almonds, whole, 0.25 cup
170 – 190 lbs (around 670 calories):
- Bananas, 2 large
- Whey protein, 1.5 scoop
- Almonds, whole, 0.25 cup
190 – 210 lbs (around 820 calories):
- Bananas, 2 large
- Whey protein, 1.5 scoop
- Almonds, whole, 0.5 cup
210 – 230 lbs (around 1040 calories):
- Bananas, 3 large
- Whey protein, 2 scoops
- Almonds, whole, 0.5 cup
230 – 250 lbs (around 1210 calories):
- Bananas, 3 large
- Whey protein, 2.5 scoops
- Almonds, whole, 0.75 cup
4. Turkey Breast with Red Peper and Pasta with Small Tomatoes, Garlic
Why do we like this meal?
Why not? Turkey breast would be best roasted, but you can also grill it. Add red pepper when preparing it and cook pasta.
While turkey provides with lots of quality proteins, pasta brings carbs and energy to keep you full until the end of the game. And it is proved that garlic protects immunity and keeps cardiovascular health in check.
How much food to eat according to your body weight?
150 – 170 lbs (around 530 calories):
- Turkey breast, roasted, 2 oz
- Pasta, cooked, 8 oz
- Small tomatoes, garlic – eat as much as you like
170 – 190 lbs (around 660 calories):
- Turkey breast, roasted, 3 oz
- Pasta, cooked, 10 oz
- Small tomatoes, garlic – eat as much as you like
190 – 210 lbs (around 820 calories):
- Turkey breast, roasted, 4 oz
- Pasta, cooked, 12 oz
- Small tomatoes, garlic – eat as much as you like
210 – 230 lbs (around 970 calories):
- Turkey breast, roasted, 4 oz
- Pasta, cooked, 14 oz
- Small tomatoes, garlic – eat as much as you like
230 – 250 lbs (around 1150 calories):
- Turkey breast, roasted, 4 oz
- Pasta, cooked, 16 oz
- Small tomatoes, garlic – eat as much as you like
5. Oatmeal, Low Fat Milk, Berries, Nuts
Why do we like this meal?
Don’t ask what to eat before a basketball game if you have this combination at home. Oatmeal has soo many benefits that we don’t know where to start. In short, it brings carbs, fiber, vitamins, minerals, some protein and plenty of energy to dominate a game. Berries are the gift from God for general health, memory, and focus. Nuts are full of micronutrients and energy. And we choose low-fat milk to fill up for protein.
How much food to eat according to your body weight?
150 – 170 lbs (around 530 calories):
- Oatmeal, 6 oz
- Berries, mixed, 1 cup
- Nuts, raw, 1 oz
- Low Fat Milk, 16 oz
170 – 190 lbs (around 660 calories):
- Oatmeal, 9 oz
- Berries, mixed, 2 cup
- Nuts, raw, 1 oz
- Low Fat Milk, 16 oz
190 – 210 lbs (around 800 calories):
- Oatmeal, 9 oz
- Berries, mixed, 3 cup
- Nuts, raw, 1.5 oz
- Low Fat Milk, 16 oz
210 – 230 lbs (around 950 calories):
- Oatmeal, 12 oz
- Berries, mixed, 3 cup
- Nuts, raw, 1.5 oz
- Low Fat Milk, 16 oz
230 – 250 lbs (around 1150 calories):
- Oatmeal, 12 oz
- Berries, mixed, 4 cup
- Nuts, raw, 2 oz
- Low Fat Milk, 16 oz
6. Rice Cakes, Peanut butter, Whey Protein, Whole Orange Juice
Why do we like this meal?
Mostly because of its taste, but that doesn’t mean this meal’s nutritionally weaker in any sense. It’s the perfect combination of flavors that the primary goal is to keep you full (and energized).
Peanut butter and Whey Protein offer almost everything you need regarding macronutrients (carbs, protein, fat). Orange juice adds nutritional value. And rice cakes are here just to have something to put the butter on!
How much food to eat according to your body weight?
150 – 170 lbs (around 560 calories):
- Rice cake, 4 cakes
- Peanut butter, 2 tbsp
- Whey Protein, 1 scoop
- Whole orange juice, 1 cup
170 – 190 lbs (around 720 calories):
- Rice cake, 6 cakes
- Peanut butter, 3 tbsp
- Whey Protein, 1 scoop
- Whole orange juice, 1 cup
190 – 210 lbs (around 890 calories):
- Rice cake, 8 cakes
- Peanut butter, 4 tbsp
- Whey Protein, 1 scoop
- Whole orange juice, 1 cup
210 – 230 lbs (around 1070 calories):
- Rice cake, 10 cakes
- Peanut butter, 4.5 tbsp
- Whey Protein, 1.5 scoop
- Whole orange juice, 1 cup
230 – 250 lbs (around 1240 calories):
- Rice cake, 12 cakes
- Peanut butter, 5 tbsp
- Whey Protein, 2 scoops
- Whole orange juice, 1 cup
7. Greek Yogurt, Mixed Fruit, Protein Bar
Why do we like this meal?
It’s tasty, cheap and nutritious as f***. Greek Yogurt is a delicious dairy food made by a special method which leaves no sugars or any replacements for sugars. I personally love the taste of Fage Total 2% Greek yogurt with 20 g of protein; maybe you should give it a try.
Protein bar will help before a basketball game with keeping the macronutrient balance in check. If you’re looking to buy, you should know that there’s not much difference between manufacturers. I’m using Clif Builder’s.
How much food to eat according to your body weight?
150 – 170 lbs (around 540 calories):
- Greek yogurt, 10.5 oz
- Mixed fruit, 1 cup
- Clif Builder’s protein bar, 1 bar
170 – 190 lbs (around 760 calories):
- Greek yogurt, 8 oz
- Mixed fruit, 1 cup
- Clif Builder’s protein bar, 2 bars
190 – 210 lbs (around 920 calories):
- Greek yogurt, 13 oz
- Mixed fruit, 2 cup
- Clif Builder’s protein bar, 2 bars
210 – 230 lbs (around 1140 calories):
- Greek yogurt, 10 oz
- Mixed fruit, 2 cup
- Clif Builder’s protein bar, 3 bars
230 – 250 lbs (around 1260 calories):
- Greek yogurt, 13 oz
- Mixed fruit, 3 cup
- Clif Builder’s protein bar, 3 bars
8. Lean Beef, Rice, Broccoli, Lemon Juice
Why do we like this meal?
Beef and rice scream power. At first glance, a classic bodybuilder meal, but in reality one of the simplest and most beneficial meals for a basketball player. Let me explain.
Beef is the best protein you can get out there, and rice is the food that can keep you full for hours. When you add broccoli to that combo, this meal becomes even better and healthier.
How much food to eat according to your body weight?
150 – 170 lbs (around 450 calories):
- Lean cut steak, 8 oz
- Wild rice, cooked, 1 cup
- Brocolli, lemon juice – eat as much as you like
170 – 190 lbs (around 610 calories):
- Lean cut steak, 8 oz
- Wild rice, cooked, 2 cups
- Brocolli, lemon juice – eat as much as you like
190 – 210 lbs (around 770 calories):
- Lean cut steak, 8 oz
- Wild rice, cooked, 3 cups
- Brocolli, lemon juice – eat as much as you like
210 – 230 lbs (around 930 calories):
- Lean cut steak, 10 oz
- Wild rice, cooked, 3.5 cups
- Brocolli, lemon juice – eat as much as you like
230 – 250 lbs (around 1080 calories):
- Lean cut steak, 12 oz
- Wild rice, cooked, 4 cups
- Brocolli, lemon juice – eat as much as you like
Now it’s up to you to follow the recommendations and try some of these exceptional meals before a basketball game or practice.
Note that losing or gaining weight is not a priority here. These are the foods that will keep you energized and ready for the game or practice
