Team Sports
It is a type of sport played competitively by at least two players in mutual groups. Although energy is provided from three energy systems (phosphogen, anaerobic glycolysis, aerobic system), the dominant system is the anaerobic system. In cases of high-intensity activity, the anaerobic system is activated, and in low-intensity activities, the aerobic system is activated. Since the training intensities and positions of the team players will differ from each other, their energy needs and carbohydrate requirements are different from each other. In exercises where moderate duration and low intensity prevail; 6-7 g/kg/day, in those with moderate to high severity; 7-10 g/kg/day, in periods when intense exercise tempo is dominant (4-6 days/week); 10-12 g/kg/day carbohydrates are needed. The protein requirement, which may vary depending on the level of wear and tear during the game (such as impact, scratching), is 1.2-1.7 g/kg. For fats, it is appropriate that they come from 20-30% of the total energy. Another point to consider is water consumption. It is very important to protect athletes from dehydration as it directly affects performance. Insufficient fluid intake complicates not only the body's thermal system but also the transportation of oxygen to the muscles. A diet rich in antioxidant vitamins (A, E, C) and potassium, which is one of the minerals most lost through sweat, should be prescribed as it will reduce oxidative stress. Multivitamin supplements, sports gels, bars and drinks can also be used as ergogenic supplements by athletes when necessary.
Nutrition for Basketball Players
The nutrition program is specific to the player, depending on the training intensity and training intensity. It should be designed appropriately according to the period, in addition, it should be aimed to increase the capacity of the athlete in the pre-competition preparation process and to ensure better performance during the competition.
In addition to effective training and biological predispositions, proper nutrition is one of the key factors. One of the current sports nutrition models is the Swiss Pyramid. Ensuring adequate hydration is a model that includes daily consumption of vegetables and fruits, whole grains, dairy products and vegetables. It also recommends consuming all other protein sources, including fish, and limiting animal fats and salty and sweet snacks. r. As a result of a study conducted with Polish basketball players; It was revealed that players exhibited rational eating behaviors at an average level and that the nutritional model for Polish basketball players should be personalized according to the psychological characteristics of the player.
Although it is stated in the literature that the nutritional needs of basketball players are different during competition and training periods, basketball is a popular sport and Although nutrition has an important place in success, studies on basketball players are insufficient in this regard. Thereupon, in a study conducted to evaluate dietary intake and diet quality on training and competition days in a team of elite basketball players who received daily professional nutrition consultancy; It has been revealed that daily energy, carbohydrate and protein requirements are higher during competition periods. This study also observed that they consumed more saturated fat foods and less grain products and vegetables during training periods compared to competition times.
Estimation of the amount of calories required for basketball is necessary for athletes to increase and maintain their activity because it correlates with the players' physical performance. Metabolic rate increases tenfold or more over the course of an hour. As a result of a study conducted on this; As a result, physical activity effort during the cyclic period led to a stabilization in body mass, and with the increase in physical effort, a statistically significant increase was observed in the length of the cyclic period and the metabolic index.
It is a part of a regular and balanced diet. Breakfast has an important place among basketball players. It should account for approximately 20-35% of the daily energy intake, and the reduced daily energy contribution caused by skipping breakfast is unlikely to be compensated for during the rest of the day, which may have a negative impact on athletes looking to improve their performance. As a result of a study investigating the possible relationship between the performance of basketball players and breakfast consumption, the potential effect of breakfast on basketball shooting performance was determined. Its beneficial effect has caused a statistically significant increase in free throw accuracy.
There are basketball players who prefer to fast during Ramadan, a month when people eat rich in carbohydrates and fat. According to a study conducted on this, when comparing normal periods with Ramadan, it was seen that basketball players trained more frequently in normal periods, but no significant relationship was found with the athletes' activities, diets and anthropometric data.
Vitamins and minerals are important micronutrients for basketball players. One of the most important of these is vitamin D. Vitamin D deficiency may increase the risk of fractures and affect athletic performance. As a result of a study, it was revealed that the prevalence of vitamin D deficiency is high in professional basketball players. Monitoring micronutrients by maintaining adequate vitamin D levels, regular dietitian follow-up, and vitamin D supplementation in cases of deficiency have proven to be a strategic move that is critical in young athletes. It has also been stated that vitamin and mineral supplements taken without any deficiencies have any effect on performance.
In addition to injuries and physical disorders, psychological disorders such as emotional eating behavior disorders also affect the athlete's performance. It has been proven in previous studies that body weight has an impact on performance and that eating behavior disorders may be more common in sports that require regular nutrition due to the need for energy rather than the feeling of hunger. As a result of a study examining the relationship between emotional eating levels of basketball players and their general health, it was determined that the emotional eating levels of national female athletes were statistically significantly higher than national male athletes. No significant difference was detected regarding the nationality variable. Emotional eating can be thought to negatively affect the athlete's physical, psychological and spiritual health, and as a result, the athlete's game performance will be negatively affected.
Injuries in Basketball Players
The most common injuries in basketball The places where the lesions are seen are the hands and wrists in the upper extremities of the body. It is generally seen as a result of hyperextension of the finger. 51% of the recorded injuries are lower extremity injuries. Research has shown that ankle injuries are more common than knee injuries. Especially the excess fat content increases the risk of injury due to the load on the ankle during jumping. Exercises performed with tired muscles increase the risk of injury by causing muscle damage. Tendon injuries are a common type of injury in athletes. The most common tendon injuries are injuries to the Achilles tendon. The Achilles tendon, one of the longest tendons in the body, extends from the back of the knee to the back of the heel bone. It is a serious condition that causes basketball players, football players and volleyball players to take a break from their careers, and surgical methods must be used in its treatment. Additionally, studies have proven that female basketball players have more lower extremity injuries compared to male basketball players. According to research, another factor that increases the risk of injury is rapid weight loss. For this reason, weight loss diets should be used in the off-season.
In cases of injury and injury, the duration of injury can be limited with a correct nutrition and diet. Although the most common injuries occur during training, basketball players' risk of injury can be reduced and recovery processes can be accelerated with proper nutrition. Energy needs should be met from foods that are rich in vitamins and minerals and have quality nutritional content. C vitamin; It is a vitamin that helps in the production of collagen, a protein that plays a role in the healing process of tendons and fibers, supports bones and is necessary for the flexibility of the body. A diet rich in vitamin C-rich foods such as orange, grapefruit, cabbage, broccoli, red pepper, tomato and melon is considered necessary to prevent injuries and accelerate the recovery process. Foods rich in vitamin A such as spinach, carrots and mango should be added to meals to strengthen the immune system, while foods such as seafood, almonds and sunflower seeds are rich in zinc mineral, which is effective in healing wounds. It should be included in the diet in terms of �. Calcium deficiency has been found to be associated with stress fractures as a result of studies. In this respect, regular consumption of milk and dairy products and calcium sources is important to protect basketball players from injuries. Magnesium is an important micronutrient as deficiency increases the risk of cramps. Therefore, mg sources such as dark chocolate containing 70% cocoa, avocado, nuts, tofu, oilseeds, whole grain foods and bananas should be added to the diets of basketball players. Iron deficiency increases fatigue as it will cause less oxygen to be transported to the tissues. In this respect, iron sources such as meat sources, dark green leafy vegetables and legumes should be included in the diets of basketball players. Consumption of fish oil is recommended during training days and recovery periods due to its omega 3 content. Fluid consumption in basketball players is another factor that should be taken into consideration, as it will prevent dehydration and performance reduction, as well as cramps that may occur in the heat, nausea, vomiting that may occur as a result of heat stroke, and electrolyte losses due to sweating. Since a decrease in carbohydrate stores will cause musculoskeletal pain, it should be supplemented with sports bars, drinks or gels in inaccessible situations (such as travel).
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