Nutrition & Recovery for Hoopers
At LockNation Academy, Coach Chris teaches players that performance doesn’t stop when practice ends. What you eat, how much water you drink, and how well you sleep all play a huge role in how you perform on the court. You can’t expect to play like a pro if you’re fueling like a fan — your body needs real, consistent care to grow, recover, and perform.
1. Fuel Your Body Right
Think of your body like a car — if you don’t put the right fuel in, you can’t go far. Basketball players burn a ton of calories through training and games, so it’s important to eat enough and eat smart.
Every meal should have:
- Protein for muscle repair and strength (chicken, eggs, lean beef, fish, Greek yogurt).
- Carbohydrates for energy (rice, potatoes, pasta, oats, whole-grain bread).
- Healthy fats for long-lasting fuel and hormone balance (avocado, nuts, olive oil, peanut butter).
- Fruits and vegetables for vitamins, minerals, and hydration.
Try to eat 3 full meals and 2 snacks per day — think “breakfast like a king, lunch like a worker, dinner like an athlete.” Don’t skip meals, and don’t rely on junk food or energy drinks to get through practice. Your body can’t give 100% if you’re giving it empty calories.
2. Stay Hydrated
Hydration might sound simple, but it’s one of the biggest differences between a player who fades late in games and one who finishes strong. Even being slightly dehydrated can lower your focus, energy, and reaction speed.
Make hydration a habit:
- Drink water all day, not just when you’re thirsty.
- A good rule is to drink half your body weight in ounces each day. (For example, if you weigh 150 lbs, aim for about 75 ounces daily.)
- Before practice: drink water 1–2 hours beforehand.
- During practice: sip consistently, don’t chug.
- After: drink until your urine is light yellow — that means you’re rehydrated.
You can mix in electrolyte drinks (like BodyArmor or Gatorade) after long or intense sessions, but plain water should be your main drink. Soda, sugary juices, and energy drinks can actually slow recovery and cause crashes.
3. Prioritize Sleep
Sleep is where all your hard work turns into results. When you sleep, your body repairs muscles, releases growth hormones, and refuels your brain. Without enough sleep, you’re more likely to feel sluggish, lose focus, and increase your risk of injury.
Aim for 8–10 hours per night. Create a sleep routine — shut off screens 30 minutes before bed, stretch or read instead, and keep your room dark and cool. If you’re training hard, your body needs that recovery time. Think of it as free progress — you get better while you’re resting.
4. Eat for Recovery
Right after games or workouts, your body is looking to rebuild and refuel. What you eat in that window makes a big difference in how quickly you bounce back. The goal is to get a mix of protein and carbohydrates within 30–60 minutes after activity.
Good examples:
- Grilled chicken, rice, and veggies
- Smoothie with banana, protein powder, and almond milk
- Turkey sandwich with fruit
- Eggs with toast and yogurt
Also, don’t forget to keep eating balanced meals throughout the day — recovery doesn’t stop after your post-game snack. The more consistent you are, the faster your body adapts and grows stronger.
5. Take Care of Your Body
Being an athlete is more than just showing up to the gym. You’ve got to take care of your body every day — even on rest days. Stretching, mobility work, and foam rolling keep your body moving freely. Ice baths, compression, or even just light walks can help your muscles recover faster.
Recovery isn’t being lazy — it’s part of the grind. You don’t want to be the player who trains hard for two weeks and burns out. You want to be the one who trains hard, recovers smart, and gets better week after week.