Best Nutrition Meal Plan for Basketball Players

Nutrition meal includes different types of food at certain amounts and proportions that the need for calories, protein, minerals, vitamins, and alternative energy is sufficient. It is an energetic tool, which is reserved for added nutrients for the duration of their poorness. 

A nutrition meal plan is very much important for keeping oneself physically fit. It supplies nutrients to your body, which it needs every day. Side by side, it decreases the risk for heart diseases and other health-related diseases. To maintain balanced nutrition by eating various nutrient-packed foods every day to keep your body active.

Nutrition Meal Plan for Basketball Players

A player or athlete should always maintain a balanced nutrition meal. For making or breaking your athletic potentials, proper nutrition is a must. 

As we all know, the common person needs about 2,000 calories each day to keep up their weight, but the quantity will rely on their age, sex, and physical activity level. Still, an athlete requires around 3,750 calories each day, counting on individual metabolism and daily energy expenditure through physical activity.

To perform at the peak of your ability to have a healthy body, one must be very hard-working and have a more recovering ability to become stronger and active day by day. 

Now to get the most out of your basketball team of the season and to rise above the competition in your meal plan is to get relief from the court, food, and diet.

The best eating plan for a basketball player is three meals per day.

  1. 500-900 calories per one to three records within the 100 and 300 calories per piece.
  2. The meals and snacks have to be able to be specialized in the healthiest carbohydrates.
  3. Enrich in protein 
  4. It is made from fresh fruits and vegetables.

Meal Plan for High School Basketball Athletes

Best Nutrition Meal Plan for Basketball Players

A teenager has a vital role to play as an athlete for this, they have to focus on proper nutrition meals, and if they don’t do so, they can be at great risk. Because Strength, Recuperation, Stability, Continuation, Fitness, Maturation, Adaptation to Practice, and many more will be recognized with a nutrition program to enhance your activities and help you in your top sports. 

Some of the most important sides that a high-school basketball player should follow are consuming balanced food, protein drinks, sports drinks, water, calorie intake, and the best workout food. They should also be concern about Snack Idea List, Weight Tips, Supplementary Suggestions, etc.

It looks like a lot of hard work for teenagers to eat and focus on what they’re eating and one more thing to add to your day, but it can be so easy, and it’s worth a try. A good nutrition plan will provide the fuel and nutrients to help high-school track and field athletes train harder, recover faster, and perform at the peak of their strengths.

So to take care of the physiological condition, you’ve got to limit your consumption of empty calories and instead attempt to get your calories from foods rich in other nutrients.

Parents Listen Up!

Normally a teenager spends huge time at school and the end of a busy day at school for 2 to 3 hours. They often play video games a couple of times a week, doing homework and other out-of-school activities. As a high school, track and field athletes are so many things to do. 

They have to eat a healthy diet with this busy schedule, it can be very difficult, and many students do not know how to prepare their meals. The young people will continue to meet their day-to-day needs with a bit of help from their parents or caregivers, family, friends, and coaches. 

The meals have been written on the assumption that at least one person helps out with the grocery shopping and the cooking of foods in the diet, such as one-parent families. This is the perfect time for a teenager to take part in the preparation of food, to learn the basic skills that are required for a healthy lifestyle for the long term.

How Many Calories Should a High School Basketball Players Eat?

Best Nutrition Meal Plan for Basketball Players

An overall healthy diet helps to support the requirements of the fit and energetic, and with a lean basketball player. The strength is often based on lean protein for muscle repair and recovery, and carbohydrates are timed correctly for fuel type. In addition, fruits, vegetables, nuts, seeds, and whole grains contain vitamins, minerals, and healthy fats and contribute to a well-balanced composition. 

Individual nutritional requirements will be established at the time of loading, specific to the athlete’s needs, goals, body goals, health and must be corrected for the development of teenager sports athletes. 

The most popular foods, which high school athletes select, are protein-rich foods and carbohydrates. At least to be consumed as a vegetable. Because vegetables are low in calories and provide essential nutrients to the user. 

A high-school basketball player, the athlete, may be required to be somewhere between 2,000 and 4,000 calories per day, depending on gender, weight, height, occupation, etc. 

In general, I would recommend at least 3,000 calories per day for men and 2,400 calories per day for women as high school basketball athletes. And it can also be customized based on needs and personal preferences.

How to find your calorie level?

  • Firstly, take your weight in kilograms, and then that should be multiplied by 30.
  • Again, step 1 is to be multiplied by 35, and you will get the result of your calories.

The estimated 3000 calories are selected because it is almost similar and supportive to the age of a high school player with standard size and ability to do exercise. During practice or game playing, 3000 calories are divided among the three meals of the day that is 800 calories; besides this, 200 calories of snacks are eaten in the whole day.

One should not count the number of calories unnecessarily if you don’t have any specific goals. The best way is one should eat an appropriate amount of food mindfully throughout the day. 

What a High school Basketball Players Should Eat During Basketball Season?

An always timely meal plan makes no sense for basketball athletes. A diet of healthy foods may be a good and straightforward way. A basketball player should have foods and snacks with high carbohydrates enriched in proteins, fats, vitamins, and minerals to be taken at a high amount.

The total number of calories that have to be consumed by a basketball player is about 55% in total number. And all this comes from different types of carbs food like vegetables, rice, fruits, etc. Now learn a few simple tips that you can follow. There are some examples of foods given below:


The players will have to consume small portions of solid food. To maintain the results of 30 to 60 grams of carbohydrate per hour is recommended. Some good options include sports beverages, energy drinks, orange wedges, fig bars, and sports gels or chews. 

Some other carbohydrates for healthier options include fruit, vegetables, brown rice, sweet potatoes, Oatmeal, whole grain bread/pasta/tortillas, etc. Limited consumption of refined carbohydrates such as white bread, sugary cereal, and candy/sweets/dessert.


Protein is an important element to be physically fit. Even though many people are taking supplements and making efforts to improve their diets with protein to build lean muscle mass, it is generally unnecessary when eating a well-balanced diet with adequate energy and protein intake spread throughout the day. Research has shown a protein intake of 1.8 g/kg of body weight, the upper limit of protein synthesis in the muscles. 

The recommended daily intake for protein, a basketball player, and a 1.4–to 1.7 grams per kilogram of body weight. Fat is essential for producing hormones and cell membranes and the well-functioning of the immune system—for example, poultry, fish, beans, legumes, low-fat dairy, and other lean protein.


Fats are very important for producing hormones and cell membranes and the well-functioning of the immune system. Athletes should eat heart-healthy fats, such as mono-unsaturated fats such as omega-3 fatty acids and fats to avoid saturated fats and trans-fats. The energy intake of fat for the rest of your calories from protein-to-carbohydrate recommendations is not complied with. 

The goal is to have a pre-competition meal is to assist the body’s energy needs while eliminating the distraction of hunger and help reduce your risk for stomach and intestinal problems. The right to food, or the food should be high in carbohydrates and low in fats, such as olive oil, nuts, seeds, fish, avocado. Limit butter and fried foods. 


Vitamins and minerals are essential for abundant metabolic processes in the body and support growth and development. Vitamins and minerals are known as micronutrients. Vitamins and minerals are also used in various reactions involving movement and physical activity, including energy, carbohydrates, fats, protein metabolism, oxygen transfer, delivery time, and tissue repair.

The Vitamin and mineral needs of athletes have always been a subject of debate. Some scholars said that athletes need more vitamins and minerals than their sedentary counterparts, while other researchers did not report more of the requirements. The intensity, duration, and frequency of training, education, and energy and nutrient intake by individuals will impact the micro-nutrients needed in large amounts. This article reviews the Vitamin and mineral needs of athletes. 

The diet should contain vegetable-based fats, vitamins (A, E, a, D, of at least 1,500 mg of calcium a 20 mg of iron, 2 to 3 mg of copper, and 4 to 6 mg of manganese per day. Some trace elements are found in fruits and vegetables, grain, dairy products, meat, poultry, beans, and so much more. Eating various foods from all colors, shapes, and textures found in each food group is for the greatest benefit. For a high school basketball athlete, there is some good food example for each meal.


The food that is usually eaten in the morning is prepared at home by parents. To become healthy, one should eat a meal every day. The list of breakfast food is given below:

  • Milk, Green smoothie with toast         
  • Toast, Greek yogurt          
  • Fruit, Granola          
  • Eggs, Oatmeal with nuts
  • Whole wheat pancakes, Waffles with nut butter
  • Ham, Avocado toast
  • Whole wheat muffin etc.


Normally the mid-morning food becomes light snacks with a mixture of protein and carbohydrates. The food is bought from home most of the time and is eaten in the middle of school, sometimes after school. Some use to have it before practice at the end of schooling. 

The most important part of mid-morning is one should be hydrated all over the day so that they don’t get sick. So some of the major mid-morning snacks are given below:

  • Apple with peanut butter
  • String cheese along with apple
  • Veggies or crackers
  • peanut butter or other nuts-small handfuls
  • Hummus, Almonds
  • Pretzels etc


Lunch is normally eaten after breakfast and before an evening meal. It is the 2nd meal of the whole day. This is a regular meal full of nutritional food components such as protein, carbs, and, more likely, vegetables. 

Again, this meal is mostly prepared at home and will be the best option if it is bought at school as a mid-morning meal. On the other hand, it can be eaten after school period or outside. But the matter of fact is it needs to be appendage with extra nutritious foods.

Some lunch item food list is given below:

  • Salad with chicken and a roll
  • Rice with mixed veggies and lean beef
  • Chicken with veggie wrap and fruit
  • pita and hummus with veggies
  • Deli meat sandwich and pretzels or celery

Tips for School Lunches:

Many high school athletes mostly fulfill their nutritional needs depending on their school launches as we all know that USDA schools lunching requirements are intended to provide proper food to the common students. 

But in fact, they are not fully concerned about more nutritional food needed by a high school basketball player. The players should be supplied with extra food along with school lunch for more protein, calories, and nutrition.

Pre-Workout Snack:

Before doing any exercise or workout, they should eat some bland food after schooling for having protein and carbs. But that pre-workout snack should be taken before 1-2 hours of practicing.

So some Pre-workout snack list is mentioned below:

  • Fruit and protein shake
  • Milk and cold cereal
  • Peanut butter with apple
  • Trail mix
  •  Fruit Greek yogurt and granola
  • Veggies and hummus with wheat crackers
  • Fruit and cottage cheese
  • String cheese and crackers

Post-Workout Snack:

After a great workout session, one should have some snacks for refilling and refueling the liquids, carbs, and protein to gain more energy. Another thing is this snack is optional for those who use to do the workout just before dinner, whereas one has to add some snacks.

  • Smoothie or protein shake
  • Protein bar
  • Chocolate shake or milk
  • peanut butter toast
  • 100% juice or string cheese
  • Fruit or Greek yogurt
  • Crackers with hummus


The regular principal meal of the day is always prepared at home by the parents and usually has it at nine o’clock. This dinner meal contains mostly lean protein, vegetables, and healthy carbohydrates full of nutrition and energy. 

Some ideas are:

  • Veggie/Chicken pizza with salad
  • Steamed mixed vegetables along with Turkey burgers
  • Baked sweet potato with broccoli and chicken
  • Black beans with vegetable taco salad
  • Meat and vegetables with rice
  • Wheat pasta with marinara sauce and broccoli
  • Brown rice and fish etc.

Eating Healthier:

Best Nutrition Meal Plan for Basketball Players

Normally high school athletes choose a high amount of protein food and meet as these are the most popular food. Side by side, they choose food to enrich in carbs, such as chicken, eggs, pasta, pizza, French fries, hamburgers, and so on. They took the low amount of vegetables as these foods consumed fewer calories but provided a high amount of nutrition to the body. Above all, vegetables are an essential element for an athlete, so they should be taken higher.

There are no limitations of favorite foods for athletes in the modern world. They also take many other foods. But for maintaining a balanced body, more vegetables are to be taken along with canned, fresh, and cooked vegetables in pair order so that they could eat both favorite food and vegetables together. As a result, they can maintain a balanced meal and remain healthy, active, and fit.  

What Food Should High School Basketball Players Avoid?

A basketball player has to eat food enriched with protein and carbs in limited numbers. They always don’t need to follow a dieting chart side by side; they don’t need to avoid food groups. But some food should be kept away during a practice session or game season.

Some food limitations are given below:

  • Food that contains more fat should be eaten low in number.
  • Taking sugary and salty food that contains fewer nutrients with high calories should be reduced.
  • Eating a smaller amount of fried and fast food. 
  • A limited amount of desserts, soda, white bread, and sugary cereal should be eaten.

So it is clear that a basketball player should maintain some limitations on food. Again, on the other hand, a high school basketball player should strictly avoid some foods and drinks. These are:

  • One should not drink any alcohol or engaged with any stuff or drugs.
  • They should avoid a huge amount of appurtenance.
  • The excessive amount of protein drinks or powder should be avoided.
  • Extravagant amounts of caffeine must not be taken.

So these are some food and drinks that a basketball player should avoid to remain healthy and fit.

There is some extensive advice for athletes, like per day, one should consume 3000 calories. The day’s three meals contain 800 calories each, and the three snacks contain 100-300 calories. But their many athletes need more or fewer calories depending on their body structure or size and activity levels. The number of calories per meal and snacks must be modified for each day’s schedule and preferences.

Again, there is a range of preferred foods with a much healthier revolution. It is not mandatory for a basketball player to follow a diet chart. Beyond this, they should eat nutritious and favorite food in a tricky way. But it is better to create an individual meal plan. 

Basketball Players Meal Plan Table:

  Sunday3 T syrup, 1 cup milk, 3 Protein pancakes, ½ cup berries, 1 T peanut butterPB and J SandwichLeftover tacosWhole wheat crackers and  1 can of tunaBBQ chicken sandwich, 1 cup oven-baked fries, 2 cups green saladRanch and veggies
  Monday1 slice toast, 3 Oz ham, 2 eggs, 1 cup orange juice, 1.5 cup hash browns12 Oz protein shakeWraps, ¼ cup kidney beans, cheese, salsa, tomatoes, spinach, 1 apple12 Oz protein shake3 meat and bean tacos, 1 cup milk, salsa, sour cream, bell peppers, and tomatoesBran muffin
  TuesdayDate flaxseed muffin, green smoothie, 2 cup milk, 1 frozen bananaHummus, veggies, and pita bread or crackersChicken salad sandwich ½ cup grapes, ½ cup pretzels, ½ cup snap peasbanana, rice cake with 1 scoop peanut butterAvocado ranch, green onions with tomatoes, 1 sweet potato, and BBQ chicken½ cup frozen yogurt
  Wednesday2 eggs, 3 ground turkey, 1.5 cup spinach, Burritos, ¼ cup tomatoes¼ cup almonds and dried fruitTurkey and veggie pesto pita Pear slice ½ cup cottage cheeseDried fruit and Energy bar2 breadsticks peach slices, 1 cup pasta or veggie pesto pasta, and salad200-300 calories listed food
  ThursdayOvernight oats ½ cup oats, 1 banana, 2 T peanut butter, 1 scoop protein12 Oz chocolate milkOrange slice, cucumber slice, ½ Oz juice, veggie burgerBerries and granola, 1 cup Greek yogurt1 cup green salad and 3 slices of veggie pizzaSalsa and 1 cup of chips
  Friday1 cup Greek yogurt, ½ cup granola, 1.5 cup fruits, ½ bagel with cream cheeseNut butter with apple and celery slicesLeftover burritos or bowlsEnergy bar and fruit2 cups roasted vegetables, 4 Oz salmon, ½ cup coconut rice and1/2 cup berries3 cup popcorn
  SaturdayAvocado toast with 1 egg, ½ cup Greek yogurt, 1 handful spinach, 2 T oats1 cup cottage cheese and fruitsLeftover coconut rice veggie bowl12 Oz chocolate milk and ½ cup grapesRice, chicken, cheese, salsa, avocado, black beans and lettuce1 cup frozen yogurt

The snacks list option with a meal plan are given below:

  • Ranch and veggies
  • Bran muffin
  • ½ cup frozen yogurt
  • Salsa and 1 cup of chips 
  • 3 cup popcorn
  • 12 Oz chocolate milk and ½ cup grapes
  • Energy bar and fruit
  • Berries and granola
  • 1 cup Greek yogurt
  • Dried fruit and 12 Oz protein shake 
  • Banana, rice cake with one scoop peanut butter
  • Whole wheat crackers and one can of tuna 
  • PB and J Sandwich
  • Hummus, veggies, and pita bread or crackers
  • ¼ cup almonds and dried fruit
  • 12 Oz chocolate milk
  • Nut butter with apple and celery slices
  • 1 cup cottage cheese and fruits 

How Much Water Should a Basketball Player Drink?

Water is the best solution to be hydrated for the whole day, as, during the practice session and events related to sports, there is no option other than water. 

There are many choices to become hydrated for an athlete, such as water, milk, sports drink, juice, glucose, etc.

Besides this, some alternative exhortations are there for drinking water at the time of doing exercise. Normally, you need 50 scraps of water in a single day and more during exercise and sweating.

To keep yourself hydrated, the best way is to drink about 4-8 ounces of water every 5-10minutes of vigorous exercise and rehydrate after the exercise, and one should do the same procedure.

Sports drinks:

During the exercise, session sports drink become the occasional appropriate drinks depending on the intensity and length of your workout. You should drink a medium amount of sugary drinks such as coconut milk, glucose, power drink, and so on at the time of one hour of exercise or above to level up your energy.

Throughout the training performance, this moderate amount of drinking will keep you at the top.

What Supplements Do Basketball Players Take?

Mostly the basketball player takes different types of extra components to better the body and better performance. Side by side, they overcome injuries and build a healthy body too. Some supplements usually taken by NBA players are creatinine, B vitamins, whey proteins, BCAAs, glutamine, magnesium, iron, etc. 

The most popular component that most athletes take is a protein powder that could be much helpful for teenagers if taken in less amount. Again, some components are quite safe for NBA players, while all those are not appropriate for teen players or athletes because a few of them may be harmful to their bodies. On the other hand, an expensive pill is not much significant for increasing your performance. 

Normally, the supplements are unnecessary for high school players or athletes unless they face any deficiency. Because to assist with the proper growth and be developed for a high school athlete, a daily multivitamin is enough. one should overcome supplements and choose healthy foods as it can never be a good diet.

Related Questions:

What should you eat the day before the basketball game?

Eating just right before the game could help you give your best performance and will have some extra energy left in the pocket so that you can use it whenever you need it. You should eat more carbohydrate food such as rice, potatoes, bread, pasta, fruits, vegetables, and so on just before the game day as it will help build and store energy before the basketball match. But you should avoid some food like spicy, sugary and fried foods as it may create problems in the stomach.   

What should I eat after playing basketball?

After finishing the game, I should take some recuperation snacks that contain mostly carbs, more fluid, and protein. It is better to take such a type of food that includes all three components. For example chocolate milk, sandwich, fruit, peanut butter, protein smoothie, cottage cheese, energy bar, etc. The most important component after the game is fluid, and one should eat limited food, which will be easy for the stomach. 


  1. A properly balanced diet should be maintained by high school basketball athletes with a regular meal all over the day. 
  2. A player should eat healthy food with more carbohydrates, lean protein, and less but healthy fats.
  3. Pre-workout meals and snacks such as carbohydrates, fluid, and the average amount of protein should be taken.
  4. Post-workout snacks and meals enriched with carbohydrates and protein should be refueled along with water and other fluids.
  5. Lastly, to increase your strength, power, endurance, growth, recovery, etc., you need correct nutrition.

-our editorial board has reviewed this article and has been approved for publication according to our editorial policy.

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Nancy Clark's Sports Nutrition Guidebook
  • Amazon Kindle Edition
  • Clark, Nancy (Author)
  • English (Publication Language)
  • 536 Pages - 07/16/2019 (Publication Date) - Human Kinetics (Publisher)

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Last update 2022-10-17 at 11:53