What Role Should Dairy Play In Your Basketball Nutrition Plan?
Much has been said about the controversy over whether or not dairy is good for you. Actually, you could form your own opinion by perusing the internet but, buyers beware… you may not get the entire story with your research. It is common for writers, bloggers and researchers to encounter negative personal biases of certain foods based on their own bio-individuality. If ignored, this predisposition leads to the disservice to those who can benefit from what dairy has to offer. Instead, each one of us stands to benefit greatly when our individual make-up is taken into consideration. Dairy is much more than just the gallon of milk on a shelf. You have to consider where it came from, is it commercial/conventional or organic?
One important fact to consider is that dairy’s negative health issues deal with those products that have been produced from animals in commercial feedlots. Put another way, food that doesn’t come from the healthiest of animals. Cows that have been fed grains, injected with hormones and antibiotics and reside in poor living conditions, don’t provide the nutrition and health benefits compared to cows who have been grass-fed, are hormone and antibiotic-free and are free to roam about. Therefore, when I refer to the positive attributes of dairy, I will be talking about these happy, healthy animals.
The question of whether dairy is healthy or not is a more complex issue than just having a tummy ache after you ingest a dairy product. What, if anything, is the underlining cause to this problem? As you look deeper into the root cause of the problem, there appears to be a more insidious work at play.
Like many foods, there are pros and cons to eating them. Unfortunately, when the negative effects of foods are presented, they are typically given from a conventionally grown and produced perspective. Grain-fed, hormone and antibiotic injected animals produce less than healthy food. But, before we compare the benefits and consequences of dairy products, let’s take a look at what may be driving the ill-health effects of dairy.
So, What’s Causing All of the Dairy Ruckus?
Intestinal permeability, or leaky gut, occurs when a protein called zonulin is up-regulated in the small intestine and the intestine wall “opens” up allowing pathogens, toxins and food particles into the bloodstream. This triggers the auto-immune system to respond but it becomes overwhelmed with the task at hand. These intruders circulate throughout the body and settle in certain areas which lead to inflammation in that area. Isn’t that great?
So, what causes this process to occur? Cutting or eliminating each one of these will go a long way in healing your gut.
- Non-Steroidal Anti-inflammatory Drugs (NSAID)
- Standard American Diet (SAD) – Gluten, refined carbohydrates, processed foods and sugar.
- Environmental Factors
- Hormone Use
- Chronic Infections
Diseases and disorders linked to leaky gut include, but are not limited to:
- Depression and anxiety
- Autoimmune diseases such as Type 1 diabetes, celiac, rheumatoid arthritis and multiple sclerosis.
- Nutrient deficiencies
- Inflammatory Bowel Disease (IBS)
- Brain fog
- Chronic diarrhea and constipation
Do I have your attention, yet? Typically, people who eat/drink conventionally produced dairy, tend to eat conventionally produced other foods as well. They are also more inclined to eat the standard American diet (SAD), a low-fat, high-wheat/grain, high-refined carbohydrate, high-processed food diet. This is a perfect scenario for leaky gut. It provides the environment for a system not ready to accept a commercially grown dairy product or anything else for that matter.
The following list will help you sift through some of the confusion that is brought about with the dairy controversy.
PROS VS CONS OF DAIRY
A Good Energy Source for Basketball.
Like with all foods, we should consider the sugar content of each dairy product we eat in order to assess its healthiness. Although it is true that added refined sugar in processed foods is a major contributor to the chronic illness, obesity epidemic and other maladies that we see throughout our country today, we can still benefit from its energy producing qualities in from real food sources in time of high energy demand, like playing basketball. It is best used when consumed as a pre- or post-workout meal so it can be used as immediate energy or to replenish glycogen stores (stored glucose in the blood,liver and muscles). On days where energy is not in as much demand, meaning less energy is expended, a lower carbohydrate intake is recommended because of its insulin- raising effects. Insulin, the fat storage hormone, is secreted by the pancreas to carry blood sugar (glucose) to muscle and fat cells to be used later for energy. As more sugar is consumed, more is stored in our fat cells (in the form of triglycerides), leading to weight gain and increased triglyceride levels. By consuming dairy products that contain sugar only on basketball playing days, you reduce the amount of sugar that increases weight and leads to health problems.
Contains Whey Protein (High Quality Animal Protein) for Rebuilding and Repairing Muscle.
Not only does whey protein protect against cancer, but its complete protein (animal) makeup enhances muscular strength and size, a necessity for developing basketball players.
Protects Against Heart Disease.
Research indicates that people who eat the most full-fat dairy have a significantly lower risk of cardiovascular death than those who eat less of it. (1) In another study, researchers found a fifty percent reduced risk of having a heart attack in people who consumed full- fat, grass-fed dairy. Grass-fed dairy contains five times more conjugated linoleic acid (CLA) than its commercially produced counterpart. CLA is a healthy fat that is thought to be one of the driving forces behind the health benefits of grass-fed dairy products. (2)
In a study performed on grass-fed dairy cows greater amounts of vitamins A, E and beta- carotene in butter than from commercial feedlot cows. (3) Vitamin K2, a lesser known orm of vitamin K, is found in abundance in full-fat, grass-fed dairy products. Vitamin K is needed for blood clotting and therefore, helps prevent heart attacks. Vitamin K2 directs calcium to the hard tissues where it belongs and away from arteries and soft tissue. Put another way, it helps prevent heart disease and osteoporosis.
CONS (The issue with the CONS is that the reason for the intolerance and allergies, in most cases, is a result of having leaky gut).
Depending upon who you listen to, 50-75% of adults are sensitive to dairy products. People who lack the enzyme, lactase, needed to breakdown the milk sugar, lactose, will have gastric distress if they are consuming pasteurized milk. The process of pasteurization kills the naturally occurring lactase in raw milk. (4) Lactose intolerance increases with age therefore drinking raw milk (milk that hasn’t been pasteurized and still contains its natural lactase) becomes a better option.
Milk Protein Allergies.
People’s immune systems that have leaky gut are more likely to react to elements in milk, although it may still be possible to be free of leaky gut and have milk protein allergies. (4) Only 2.5% of the 3-year-old and younger crowd suffers from milk allergies, with most children outgrowing it.
An exception to having leaky gut as a precursor for dairy sensitivities would be that of gluten intolerance. These people are more likely to react adversely to milk because of the cross-reactivity of milk proteins and gluten. (4)
In nutrition, we tend to isolate certain compounds, nutrients and even food groups without considering the synergistic effects that they have with other elements in food. This leads to eliminating essential nutrients from our diet and can have dire consequences on our health or we can be cheating ourselves out of essential nutrients that our body needs for optimal health. If “leaky gut” is the guilty party (which I think it is in most cases) to many of the diseases and gastrointestinal disorders that we see today, wouldn’t we be better off healing our gut first before we eliminate dairy which has much to offer us?
So, if you are having problems with dairy address potential gut issues first. Try eliminating all grains, sugar and vegetable oils, i.e. processed foods, and focus on a real food, nutrient-dense diet. Once you have done this, remove all dairy products for 3 or 4 weeks and then slowly add each dairy full-fat, grass-fed item back in one by one. In his book, Your Personal Paleo Code, Chris Kresser lists dairy items in the proper re-entry order, from the least amount of lactose to the most. The order is as follows: 1. Ghee (clarified butter); 2. Butter; 3. Kefir (fermented milk); 4. Yogurt; 5. Hard Cheese Before Soft Cheese; 6. Full-Fat Heavy Whipping Cream; 7. Sour Cream; 8. Ice Cream (for lactose content ONLY); 9. Buttermilk; 10. Milk (whole, 2 percent, 1 percent, nonfat). (5) This will not only go a long way in removing your discomfort and other health issues, but it will also help identify the dairy offender.
Now, if you will excuse me, I’m going to go pour myself a glass of grass-fed, organic, hormone and antibiotic-free whole (full-fat) milk before my workout this afternoon. Cheers!
- Guyenet, Stephan. “Full-fat Dairy for Cardiovascular Health??” www.wholehealthsource.blogspot.com. 9 April, 2010. 18 April, 2015.
- Smt, Liesbeth A., Ana Baylin, and Hannia Campos. 2010. Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. The American Journal of Clinical Nutrition. Published, May 12, 2010.
- Searles, SK et al, “Vitamin E, Vitamin A, and Carotene Contents of Alberta Butter.” Journal of Dairy Science, 53(2) 150-154.
- Kresser, Chris. “Dairy: food of the Gods or neolithic agent of disease?” www.chriskresser.com. 8 February, 2011. 18 April, 2015.
- Kresser, Chris. Your Personal Paleo Code: the 3-step plan to lose weight, reverse disease, and stay fit and healthy for life. New York, NY: Hachette Book Group, Inc. 2013. Print.
Rusty Gregory, MS, CSCS, CWC CES, is the author of Self-Care Reform: How to Discover Your Own Path to Good Health and Living Wheat-Free for Dummies a). He is a personal fitness trainer, a Certified Strength and Conditioning Specialist, a Cancer Exercise Specialist, a Certified Health and Wellness Coach and a dailyRx Contributing Expert. He received his master’s degree in kinesiology from the University of Michigan.
Rusty is also a Certified Health and Wellness Coach. He helps people make lasting behavioral changes that lead them to become their best selves. Coaching has allowed him to become more empathetic with people and their wellness “issues.” Rusty has seen many realize a higher level of wellness and begin to live life with more depth, meaning and purpose. He uses this approach in Self-Care Reform: How to Discover Your Own Path to Good Health to motivate people to action.
Rusty’s desire to teach others about eating healthy culminated in the writing of Living Wheat-Free for Dummies. The title can be a bit misleading. It extends beyond the removal of wheat from the diet and into the grain-free, low-carb and vegetable oil-free lifestyle that would benefit us all. He has seen many people dramatically improve their health by eliminating the inflammatory foods that create the most damage to the human body. To learn more, visit www.RustyGregory.com.
Note from the publisher: We had a chance to meet Rusty Gregory while training his son David and daughter Lauren in our player development programs. Like so many of the parents in our gym, Rusty is humble but extremely accomplished and expert in his field. When I found about Rusty’s expertise, I asked him to help me address this hot debate which we had already explored the con sides of. Rusty went above and beyond my request and gave us some great insight into the topic. We look forward to sharing his insight again and highly encourage anyone committed to exploring wellness, physical training and physical recovery from cancer to check out how David can help you.
Basketball Speed and Agility – 9 Questions For An Expert Trainer
I had a chance to interview Rich Stoner of Elite Basketball Training. Rich is known as one of the best basketball trainers in New Jersey and is highly respected by trainers all over the nation. I personally rely on Rich for solid advice on topics ranging from basketball nutrition to basketball strength training. I most admire his expertise on basketball speed and agility issues.
BasketballTrainer.com (BT): How exactly did you craft your expertise on the topic of basketball speed and agility?
Rich Stoner (RS):I have always been highly involved in creating the sports performance programs for any basketball team that I have coached both as an assistant or as a head coach. This prompted me to get my USAW Sports Performance Coach certification early on in my career. From there on I have consistently analyzed the game of basketball watching how players move on the basketball court in order to come up with the best ways to improve those movements along with their skills. Speed and agility rank near the top in terms of the factors that lead to an athlete’s success on the court and therefore have become a focal point of our training at Elite Basketball Training.
BT: It seems like football dominates the speed and agility scene and basketball is an afterthought. What are the differences and why is it important to stay basketball focused?
RS: Regarding speed and agility, basketball differs from football and is unique in the sense that there are more constant changes of direction and changes of movement. Basketball also requires players to make changes of speed and direction while dribbling a basketball and this is something that is foreign to football. Basketball is a stop and go kind of game and it is far from linear. Whether on defense or offense, with or without the basketball the game requires players to cut off angles or take advantage of angles. To do so effectively requires a player to be not only quick but also agile (change directions effectively) and to possess the basketball skills and footwork to operate in this manner efficiently.
BT: What is the number 1 reason people don’t start a speed and agility program?
RS: It is an afterthought, not a priority. Players seem to focus more on game play first, then skill development, and then if they have some time, they will incorporate sports performance training, which includes speed and agility work. This is a terrible way to look and the basketball training spectrum. Basketball training should include predominantly, skill development and sports performance training and lastly game play. To improve your ability on the court, you need a ton of repetitions and these are repetitions that you just cannot get when playing games.
BT: Having run plyometric programs before myself, it seems like kids need a small group to perform best. Do you see similar issues in speed and agility work, and if so, why do you think this is the case?
RS: Smaller group training is definitely the best case scenario. It allows a coach to really break down the movements for each individual and explain how that particular player can be better. However, over time, once players have learned these movement patterns and the correct way to execute them, a large group with an extra trainer or two would work just fine.
BT: What are the biggest obstacles to achieving success in a basketball speed and agility program?
RS: Misinformation and time. Players and parents are being inundated nowadays with information that pushes them in the direction of playing more basketball games. So they end up signing up to play for two or more teams. This severely limits their time to train and develop their skills and athleticism. I cannot count the number of times that parents have told me that, “They don’t have the time for sports performance training.” Yet, these will be the same parents that come back to me after a long AAU season of doing nothing but play games and tell me that their son or daughter has not improved at all and, in fact, has gotten worse. Basketball skill development and performance training should make up the bulk of your basketball training regimen, and that requires cutting back on the number of teams you play for in order to open up more time to train for things like speed and agility.
BT: What age should players begin this type of training?
RS: I’ve worked with players as young as seven. As long as the program is well designed which includes it begin physically appropriate for the age and ability of each player they will most certainly see the benefits.
BT: How does rest factor into the training schedule with this focus?
RS: Rest is an interesting component to speed and agility training. There is a lot of this type of training that requires max effort so optimal rest between sets is ideal. However, the game of basketball is not played that way and your rest time can and usually is limited by the clock and the whistle. With this in mind, it is best to train some drills for max effort in order to develop components like starting speed but it is a must that you train other drills with limited rest time in order to better simulate actual gameplay.
BT: What questions should I be asking you that I have not?
RS: What role does strength training play in the development of speed and agility?
Our strength programs are designed to develop, among other things, strength and power. Increased strength and power with allow the athlete to exert more force on to the ground and explode off of it. Simply stated, the more force an athlete can apply on the ground, the quicker they will be. Furthermore, the extensive core work that we do in our training will ensure that our players bodies have the ability to work from the core to the extremities. This will help them remain stable and balanced when changing directions and changing movements on the court.
BT: What can people expect to get from your program you devised?
RS: They can expect a more efficient way of looking at training speed and agility for basketball. As I mentioned earlier, time is one of the deciding factors in a player not committing to a speed and agility program. My program not only shows players the drills to use to develop their speed, agility, and quickness but also incorporates skill development into these same drills. You will be killing two birds with one stone. Not having time can no longer be an excuse. My program will save time and allow you to improve your speed and agility with and without the basketball.
BT: Rich- thanks for making the time to answer some of our questions, we hope to have you back soon. I am going to share your course and also some of your contact info in this space.
Click On Below Image To View Rich Stoner’s Basketball Speed And Agility Course
We love interviewing passionate and expert basketball trainers here at BasketballTrainer.com. Rich Stoner is a client of BuzzworthyBasketballMarketing.com. If you have interest in being interviewed here shoot us an email or give us a call.
Who Is Mark Adams?
If you have not already heard…Mark Adams is an Elite Basketball Trainer who helps several NBA clients, college teams and the training and camp community. His portfolio of experience allows him to share a very unique perspective. He has served as a collegiate assistant at Syracuse, a highly successful high school coach, and was a 1000 point scorer as a player in high school and college. We were introduced to Mark by BasketballHQ.com partner and South Alabama Basketball Assistant Coach Russ Willemsen who spoke very highly of him. Mark is committed and passionate about player development and has the growth mindset that the BasketballTrainer.com team looks up to.
BasketballTrainer.com (BT): What is the biggest problem in basketball training today?
Mark Adams (MA): The disconnect between the basketball trainer and the player’s coach. Ideally the basketball trainer should communicate with the players coach and build a relationship. Together they can devise a plan for purposeful training so that the player can maximize time and energy. The basketball trainer should get as much input and data from the coach as possible and use it to devise specific workouts.
BT: What is your training approach with a younger player?
MA: My approach with younger players is simple… I focus on the fundamentals. When working with young players more teaching and explaining often takes place. Make sure that all the skills and drill work translates to actual game like situations. Young players should learn the importance of competition, but most importantly have fun training.
BT: Why do you still make time for youth basketball?
MA: I love the game and I enjoy working with young players. It’s the truest form of teaching that exists. You can have a huge impact on kids and help them get better.
BT: If you could go back in time as a young player, what would you tell yourself?
MA: I would work on all skills and total development of my game. I made the mistake of focusing too much on my position (shooting guard) and didn’t develop other skills such as ball handling, passing, etc. Today’s players need to be more versatile and multi-skilled.
BT: Who were your key influences?
MA: I have been very fortunate to have some of the best in the game as mentors and friends. – My first job was working for Jim Boeheim at Syracuse University. – Coach K – have been fortunate to have him for advice and counseling over the years.
– Alan Stein and Dee Brown were extremely influential in my decision to become a player development coach full-time.
– Currently, NBA Skills trainer Aubrey McCreary, is my main mentor and like a big brother to me.
BT: Mark, you have a reputation of being one of America’s best camp demonstrators and teachers. What can campers expect across the nation?
MA: To learn the fundamentals, to be taught and develop skills that translate. Train extremely hard. They can expect energy, enthusiasm and passion I want all of my players to
1) Get Better
2) Have Fun
3) Develop Meaningful Relationships
BT: Where can they find out more information about you and your programs?
– twitter – @MarkAdamsBball
– facebook – facebook.com/MarkAdamsBasketball
– email – firstname.lastname@example.org
BT: Finally Mark can you share the qualities you most admire in two NBA Players you have worked with and what younger players could learn from them?
MA: Ryan Kelly – Los Angeles Lakers – Resilient — Despite numerous injuries, Ryan keeps a positive attitude and continues to work on his game.
– Paul Millsap – Atlanta Hawks – Work Ethic — Paul is a true professional. He has a willingness to go outside his comfort zone to expand his game. Tremendous off season commitment and takes care of his body.
BT: Mark – thanks so much for joining us here, you are welcome back anytime and we look forward to catching up on your visit to Austin this summer!! Also, congratulations on making the list of best basketball websites!
Looking For A Basketball Energy Boost?
Basketball is certainly not a game for the faint of heart and players often seek a basketball energy boost to increase performance. Requiring speed, agility, and most importantly endurance, the physical toll it takes on a player’s body can be exhausting no matter what level of shape they are in.
A little pick-me-up can be just what’s needed during those long stretches of intense game play during the season or even for those tough pre-season workouts when players are pushed to the max physically and mentally to learn new plays, positions and fine tune their skills.
While the obvious healthy diet and lifestyle are first on the to-do list for all basketball players, recruiting an array of adaptogenic herbs and nutrient packed superfoods to promote energy, endurance and recovery may be able to give the competitive edge needed to pull through those physically taxing and mentally stressful points during the basketball season.
Superfoods are simply foods that are known for containing above average nutrition content that provide the body with a powerful concentration of health benefits.
Adaptogenic herbs, also known as endurance herbs, are plants that have been shown to help the body adapt to physical, mental and emotional stress. Exercise and competition in general are stressors to the human body and there are several unique herbs from around the world that can provide the body with special active compounds to withstand even the most intense basketball workouts, practices and games.
The following adaptogenic herbs and superfoods have been highly touted for their ability to provide the body with energy, stamina, endurance and contribute to overall recovery.
My top five superfood and herb picks for basketball players include:
Chia Seeds For Basketball Energy and Endurance
The tiny, yet mighty chia seed originates from the desert plant salvia hispanica and packs an incredibly nutritious punch. It was first discovered between 1500 and 900 BC in Mexico and South America and was one of the ancient Aztec and Mayans most prized foods for its ability to provide energy and endurance as well as anti-inflammatory benefits. Considering their light, easy to carry nature – Aztec warriors depended on the chia seeds for survival as they were quick energy, loaded with endurance giving nutrition and easy to chew on-the-go while they marched. The power of the nutritious chia seed is still widely popular today and is most often used in smoothies, salads, baking, oatmeal, cereals, yogurt, puddings and more! There truly is no limit to what you can do with this tiny, mildly nutty flavored seed that has earned the term ‘superfood’ because of it being a complete food that contains protein, complex carbohydrates, healthy fats and fiber. In fact, 2 Tablespoons of chia seed contains only 138 calories, 9 grams of fat, 10 grams of fiber, 5 grams of protein and 18% daily value of calcium – simply incredible! Basketball players can greatly benefit by adding a few tablespoons of chia seeds into their daily nutrition plan. Not only are chia seeds capable of increasing energy and endurance levels in athletes, but it also provides 1/3 of the daily recommended amount of fiber to help maintain healthy digestion as well, which we all know is incredibly important for overall health and well-being.
Moomiyo (Shilajit) For Basketball Energy and Performance
Moomiyo is a very unique and rare herb originating from the mountainous regions of Central Asia where it is harvested twice each year by only those willing to climb the mountains in order to collect this powerful adaptogenic herb. First identified by ancient Greek philosopher Aristotle for its powerful rejuvenating effects on the human body, Moomiyo has since been adorned by not only emperors and royalty of ancient cultures but by Olympic athletes and non-athletes today alike for its ability to boost the immune system, protect the body against stress and anxiety, reduce inflammation, promote longevity, balance hormones, raise vitality, increase muscle strength and mass as well as improve recovery time after physical exertion.
Moomiyo can prove very effective for basketball players for all of the above listed reasons and I highly recommend giving it a shot to increase the body’s ability to withstand the general ‘wear and tear’ of playing basketball.
You can find Moomiyo extract at most local supplement stores, however considering that this herb is so rare and there are many products out there that would not be considered high quality, it’s best to recruit your online sources for picking a Moomiyo supplement that’s right for you. Moomiyo is most effective for basketball players if taken about 15 minutes before playing with a glass of water.
Avocados – A Basketball Training Table Staple
Avocados are certainly no secret to the modern world, with guacamole being one of the most favorite traditional Mexican appetizers, it’s safe to assume that most people have had a taste of this creamy and nutrient powerhouse of a superfood.
Originating in Mexico and Central America, avocados provide a rich history for that area dating back more than 10,000 years. Traditionally used as butter, avocados are today often used in guacamole, omelets, sandwiches and to replace meats for many vegetarian diets considering their high healthy fat content.
Avocados provide a very impressive nutrition profile with the most notable being their high levels of monounsaturated (healthy) fats that can be a quick source of energy for basketball players. This healthy fat promotes a healthy heart by shifting cholesterol levels for the better when eaten often. Aside from the fat content, avocados also give the body much needed calcium, potassium, Vitamin E, Vitamin C, fiber, magnesium, B-Vitamins and the powerful antioxidant glutathione. Avocados are the richest fruit source of glutathione which is an important antioxidant that aides the body in cellular regeneration – another great reason to add this delicious fruit to your basketball nutrition plan!
Rhodiola Rosea, also known as “Golden Arctic Root”, is indigenous to colder regions of the world including the Rocky Mountains, Eastern Siberia and the mountains of Central Asia. A bright yellow and red flowering plant that can be seen from a long distance away, this potent adaptogenic (root) has been known to provide many health benefits for the human body including increased resistance to stress, promotion of longevity, enhanced fertility, promotion of neurotransmitter levels in the body including serotonin and dopamine for improved moods and sleep patterns.
Rosavins and rosins are the active compounds that give the Arctic Root its unique health benefits, and for basketball players this means increased oxygenation to the brain and muscles providing a profound energy boost. It’s been found that where more oxygen travels, so do nutrients and blood, meaning an improved uptake of vitamins and minerals from healthy foods and other nutritional supplements as well.
Rhodiola Rosea is easily found at local health foods and supplements stores and can be taken as a capsule or liquid tincture. Capsules are typically easier to administer and for basketball players it’s best to take Rhodiola each day with breakfast and lunch.
Coconut For A Basketball Boost
Coconuts are a globally popular exotic fruit that have been found in tropical areas all over the world. It has earned the nicknamed “tree of life” because the entire tree can be harvested and used to make food as well as other non-edible goods. The actual coconut fruit itself has several different parts that are used to make naturally nutritious goods including water, milk and oil.
Coconut water is extracted from the interior cavity of the coconut and is fat-free, low in natural sugar and sodium and high in antioxidants, amino acids, vitamins and minerals. It is a naturally high source of potassium making it an ideal choice to hydrate with during a basketball practice, workout or game. It’s so much more effective at boosting the body’s hydration levels that any good nutritionist will recommend drinking coconut water over conventional electrolyte drinks like Gatorade and Powerade. Coconut water is also a great source of energy and metabolism boosting B-complex vitamins which is another reason why basketball players ought to not overlook this tropical treasure when feeling a bit tired. You can reap the benefits of coconut water by drinking it straight or making it the base of your most favorite smoothie or fresh fruit and veggie drink.
Coconut milk is another great way to add this versatile superfood into your daily basketball nutrition. Coconut milk is made using meat or flesh of the coconut and is much higher in healthy fat than coconut water. You can buy unsweetened coconut milk at your local grocery store to use in cereals, oatmeal, smoothies and baking – it is a much healthier alternative to artificial hormone-laden dairy and is also a great source of calcium and magnesium as well as other vitamins and minerals.
Coconut oil is a derivative of coconut milk and is the perfect healthy fat addition to add to your basketball diet because of its short and medium chain fatty acid content. These fatty acids are much shorter than other fats making them easier to digest and assimilate in the body by the liver. By adding a few tablespoons daily into your smoothies, oatmeal or baking you are providing your body with instant energy that can also help with metabolic and muscular endurance. The lauric acid present in coconut oil has been known to promote a strong immune system as well as helping to keep the heart healthy.
Key Basketball Energy Takeaways
Superfoods and herbs are a great way to boost your natural energy and endurance levels as a basketball player. They are easy to attain and add into your daily regimen and will greatly benefit your overall health and stamina as you go through this upcoming basketball season. We all need an extra boost from time to time, and hard-working basketball players tend to need it most during those long stretches of intense conference games, after late nights studying and to help you make gains in the weight room. By adding these 5 foods to your nutritional tool belt, you’ll be able to go faster and for a longer period of time thanks to all the added nutrients, vitamins and minerals your athletic body craves! Consult your doctor today to find out how you can safely boost your basketball energy with some of these superfoods and herbs.