Basketball Nutrition And Dairy Products: An Alternative Take

October 26, 2014 By basketballtrainer

The Surprising Effects of Dairy on Your Daily Basketball Nutrition

I am a former college basketball player and during my freshmen season I had been struggling with severe digestive issues. It was so bad that any time our team went out to the track or had a longer workout or practice; I began to dread it instantly, knowing that my IBS (irritable bowel syndrome) was going to flare up forcing me to have to embarrassingly ask to excuse myself once again. It also made it difficult for me to perform with the level of intensity I needed to in order to keep up with the rest of the team, which was very disheartening.

I knew that I had a serious health problem, but I didn’t know what the underlying cause was at the time. Athletic trainers and team physicians kept telling me that it was all due to mental and physiological stress, but I wasn’t convinced. My life wasn’t very stressful and I just intuitively knew that there was no way that stress was the root cause.

It wasn’t until I heard a theory about dairy products causing digestive upset in some people that I began to wonder if I fell into this group of people. I began to do tons of personal research and based upon what I found which I will lay out in the following sections of this article, I made the decision to completely cut out dairy products from my daily nutrition plan.

The results I quickly achieved were outstanding – my digestive system began to heal and I was no longer plagued with seasonal allergies!

I’ve never had any digestive issues like that since and the fact that my seasonal allergies were eliminated as well was enough for me to continue focusing on limiting my dairy intake.

I would like it to be known that the opinions and beliefs expressed within this article are based upon my personal experience with the consumption of dairy products, specifically cow’s milk and are intended to provide a new viewpoint to the table based upon my opinion, experience and research.

Milk in our Basketball Culture

Milk has long been thought of as the healthiest non-water beverage that you can consume. Daily consumption of milk has long been promoted by the USDA and FDA as being the ideal source of non-meat protein and calcium to enhance growth development in young children and athletes as well as strong bones in the elderly.

We’ve all seen the “Got Milk!” advertisements and other commercial products heavily promoting the dairy industry as they’ve flooded us with over $300 million in advertisements each year. Many of these marketing campaigns have featured sports stars and movie celebrities reminding us to drink milk every day for all of its nutritional benefits.

For decades the American culture has widely believed and followed this popular general health recommendation – however, today there are many people that have begun to question the validity of these supposed healthy living claims as seen on the government regulated ‘Food Guide Pyramid’.

The potentially misleading information given about the nutritional benefits of dairy products is not the only thing that poses a potential health threat to those that consume it on a regular basis; an even bigger and nastier issue is the manufacturing process of the dairy products.

Artificial hormones and antibiotics are being pumped into the sick livestock which has contaminated the overall milk supply and the only way to make the milk from these sick animals saleable is to pasteurize it which kills off any pathogens. However, issue still remains since pasteurization doesn’t address the toxic overload issue in the supply that directly impacts the American public’s health and safety.

This article is not intended to bash the dairy industry, but rather to inform and educate basketball players to help them make the wisest nutritional choices possible to support their athletic bodies through building a wise nutrition plan.

Knowledge is power, and understanding the harmful effects that today’s dairy products can have on the human body is game changing information. Fortunately, in today’s health foods market there are several milk alternatives to choose from providing safer and more wholesome health benefits for basketball players and non-athletes alike.

Does Dairy Have a Rightful Place in a Healing Diet for Basketball Players?

Basketball players and athletes have high demands put on their bodies, so it’s important that they are only fueling up with foods sources that are going to keep it functioning effectively and efficiently while avoiding any sources that could potentially cause health issues.

While milk has long been touted as a very nutritious food source, the fact is that dairy foods are mucous producing agents that promote the growth of bad bacteria in the body. This auto-immune reaction interferes with the cleansing-healing process, making it practically impossible to allow your body’s own natural healing mechanisms to work optimally.

Dairy foods are very dense and high in saturated fats that challenge digestion, immunity and metabolism. Basketball players need to consider this alarming physiological truth because anything that is going to hinder those three basic bodily functions is certainly not something that you want to include in your healthy basketball nutrition plan on a regular basis because it could slow you down on the court so to speak.

In fact, over one-quarter of Americans are intolerant to dairy foods (lactose intolerant), meaning they will experience allergic reactions, very poor elimination and digestion (weight gain and constipation) and severe mucous build-up (inflammation). Sounds nasty right? That’s because it is.

Another startling fact is that dairy foods become harder to digest as we age because our bodies don’t naturally produce high levels of milk-digesting enzymes (lactase) and after we’re done nursing from our own mothers the need for this enzyme is no longer needed theoretically – unless you choose to drink cow’s milk consistently of course.

Despite whether your body is completely intolerant to dairy products or not, the strain put on the eliminative organs like the colon and urinary system is caused from the clogging that occurs over time due to the overproduction of mucous. Dairy literally acts like toxic sludge in the body slowing everything down for the worse.

Many people claim to gain higher, more consistent energy levels after greatly reducing or eliminating their daily dairy intake – this is directly related to the reduction in mucous and the improved functioning of vital eliminative organs. It’s safe to assume that all basketball players are aiming to keep their health in tip top shape and dairy doesn’t seem to fit the equation for a wholesome, clean daily diet.

What about all of the Nutritional Content in Cow’s Milk Building up Strong Bodies for Basketball Players?

Since the early 1990’s, the dairy industry has done a great job of marketing their products as an essential part of any health eating program by posting pictures of basketball legends like Michael Jordan and Shaquile O’ Neal all over media sources to influence young players to drink their daily intake of dairy to build up a strong body to help make them a better player – the raw truth is that this is all very misleading information.

Michael Jordan did not become the basketball great that he was because he drank milk every day. This is not to say that he didn’t drink milk, but he certainly didn’t get most of his daily recommended calcium from it considering that the human body doesn’t absorb dairy calcium well because of the pasteurizing and homogenizing processes it takes to make the milk safe for human consumption.

“A 12 year study, formally known as the Harvard Nurses’ Health Study finds that high intake of milk and other dairy foods does not reduce bone breaks or osteoporosis. The study found that instead that hip fracture risk was 1.45 times higher in women who drank 2 or more glasses of milk per day compared to women who only had one glass or less per week.”[1]

This study proves that homogenized milk is a poor source of absorbable calcium and has very low levels of magnesium to make matters less nutritious. Any good source of calcium will have a 1:1 ration of magnesium along with it to increase absorbability of the essential mineral. Instead, the protein found in cow’s milk may actually cause the loss of calcium via the urinary tract ultimately leading to poor skeletal health overall.

Another factor to consider is that conventional milk is not extracted from grass-fed cattle; instead the dairy cows are being fed artificial grains that are loaded with even more toxic substances making their way into your body with each sip.

The fundamental question in this instance is how can the milk from artificial grain fed cattle have significant amounts of calcium, minerals, and vitamin D when these minerals can only be present in the cow’s body if the cow is eating grass which is the original source of the minerals? It simply can’t.

On the contrary, The American Journal of Clinical Nutrition suggests that a diet rich in fruits and vegetables positively affects bone health.

In fact, studies have been conducted comparing the absorption of the calcium content in cow’s milk to that of vegetable sources. It was discovered that the absorption of the calcium from brussels sprouts was 63.8%, broccoli was 52.6%, kale was 50%, compared to only 32% from milk.

Leafy greens, other vegetables, nuts, seeds, fish and non-GMO soy foods have much higher amounts of absorbable calcium as well as other important minerals like magnesium, zinc, iron, potassium and selenium.

Basketball players need the benefits from calcium and other minerals to help prevent sidelining injuries and illnesses, so you are much better off focusing on getting in your 3-5 servings of vegetables each day than you are by serving up a cold glass of cow’s milk.

The protein content in cow’s milk is equally as ineffective for the human body as its calcium content. Cow’s milk contains a specific protein known as bovine serum albumin and actually triggers an auto-immune reaction in the body causing antibodies to attack and destroy insulin producing beta cells in the pancreas. This is why children who are given cow’s milk during infancy have a higher risk of developing diabetes later on in life as mentioned in the New England Journal of Medicine.[2]

Finally, the saturated fat (unhealthy fat) content in dairy is very dense, high and unhealthy. Even if you do choose 2% or 1% milk, you are still consuming 35% and 25% saturated fat per glass respectively.

The bottom line is that dairy products are not contributing to your muscle building and athletic efforts on or off the court in the weight room.

How do Today’s Dairy Manufacturing Processes Affect my Health?

“On November 5, 1993, the Food and Drug Administration (FDA) approved genetically engineered Artificial Bovine Growth Hormone (rBST, rBGH, BGH) for commercial use in the United States.”[3]

These artificial hormones are used to increase the milk production of cattle in order to meet the high supply and demand of American dairy products.

Due to America’s surplus milk demand and dairy subsidies, it’s easy to understand why farmers would use these unnatural and health hazardous hormones to promote more milk production from their cattle.

Although the research is slimmer, the International Journal of Health Services does show that genetically engineered rBGH may promote breast and colon cancer in humans.

Europe and Canada already ban the use of artificial hormones in dairy cows, and has taken it a step further by banning the importation of U.S. dairy goods to their countries for this reason.

Despite the lack of scientific evidence, it’s safe to assume that common sense prevails over this matter – if only the United States had more of it considering that other countries clearly value the people more by putting the public health and safety of its citizens and livestock over the almighty dollar.

It is known, however, that cows treated with these artificial hormones have increased incidences of mastitis infections (inflammation, infection, cancer).

These infections start a vicious cycle by forcing farmers to treat the sick cattle with more antibiotics to keep them healthy enough to continue producing milk. If the farmers lose their cattle, they lose money and they are willing to do anything to keep that from happening.

“The Union of Concerned Scientists estimates that an astounding 24.6 million pounds of antibiotics are fed to animals every year to help fight illnesses that break out in overcrowded, unsanitary feed lots.”[4]

The over worked cattle’s swollen utters dragging on the manure-laden floors not only increase the risk of bacterial infections, but also contaminates the milk; in combination with the antibiotics given to the cattle to treat the infections which are also found in the milk, this creates more of a creamy toxic substance rather than fresh, raw, organic milk like nature intended.

The dairy industry’s solution to this problem is to pasteurize the milk, however pasteurization only knocks out the bacterial pathogens – it doesn’t address the matter of there also being significant amounts of hormones and pesticides still being present after the pasteurization process served straight to the American public.

The reality is that the diary industry’s current practices are not in you or your family’s best interests, it’s all to increase supply and demand for a profit by whatever means they have to do that – healthy and safe or not!

Is Raw Milk and Fermented Dairy Products Equally Unhealthy?

Raw milk is a much healthier choice to make if you are going to continue using dairy products in your basketball nutrition plan. Raw milk can only be found at your local farmer’s market or through a private farmer, but is definitely the way to go.

Fermented dairy products like kefir and yogurt are also healthier dairy products. They are cultured foods that present health benefits by providing the body with significant amounts of healthy bacteria (probiotics) and absorbable calcium for the body. These fermented foods are actually considered living because they contain intestinal flora that aide the digestive process, and since the lactase enzyme is not needed to breakdown these forms of dairy products they are much easier to assimilate and absorb than milk, cheese or butter.

There are no health issues with continuing or adding these forms of dairy into your nutrition plan unless you are completely intolerant to lactose.

What Healthy Milk Alternatives Should Basketball Players look for?

Just because the dairy industry has fallen to the wayside, it doesn’t mean that you can’t still enjoy your favorite cereal, smoothies, shakes, ice cream and baked goods. The creamy consistency of milk is what makes it so enjoyable and while it’s obviously not the best idea to continue rushing out to the grocery store to buy another gallon when you’ve run out, it is a good idea to start looking to healthier milk alternatives that actually do provide nutritional benefits for your basketball body and nutrition plan.

Listed below are the most nutritious milk alternatives found on the market. All of them can be substituted for milk in all recipes and are excellent served in many of your traditionally milk-based treats like smoothies and ice cream. These milk alternatives are made using highly nutritious nuts and seeds and offer the benefits of healthy fats, protein, minerals, vitamins as well as being free from artificial sugars.

There are so many options available that you are destined to find one that suits your consistency, texture, and taste needs. Many of these alternatives are also found in vanilla and chocolate flavors and are sweetened using natural cane sugar, which still amounts to much less than that found in conventional cow’s milk.

If you are interested in making your own nut or seed milk, there are easy recipes online for making them at home as well.

Flax Milk – rich in healthy omega-3 fats, flax milk is made using flax seeds and is a great option for those looking for a creamy consistency with a slightly nutty taste. Flax milk is lactose, cholesterol and saturated fat free making it an ideal choice for replacing your cow’s milk with. The only pitfall to flax milk is that it doesn’t contain any protein, however you can find it with fortified protein if you desire.

Hemp Milk – this milk alternative is made using hemp seeds and is very rich in omega-3 and omega-6 healthy fats. It is also a great source of amino acids, providing about 4 grams of protein per serving. Hemp milk contains 46% of your RDA of absorbable calcium and is also rich in other vitamins and nutrients like Vitamin A, E, B12, folic acid, iron and magnesium.

Coconut Milk – great for adding to smoothies and ice cream recipes, coconut milk offers a delicious milk alternative. Coconut milk is made from the meat of mature coconuts and is easy to digest. You will benefit from drinking coconut milk because of the healthy fat content, antioxidants, Vitamins C, E and B, as well as minerals like magnesium, potassium and phosphorous.

Almond Milk – one of the most popular milk alternatives, almond milk, is known for being a low-calorie, saturated fat and cholesterol free beverage that can also help maintain healthy blood sugar levels. Offering the nutritional benefits of calcium, Vitamin D, Vitamin E and fiber are a few other perks to including this in your daily basketball nutrition plan.

A few honorable mention milk alternative products include soy milk, rice milk, quinoa milk and cashew milk that all are great options.

Although cow’s milk and other dairy products have long been a staple in the traditional American diet, many people are now turning to healthier, less toxic alternatives in order to prevent the risks associated with consuming today’s conventional dairy.

Basketball players need the best nutrition possible to maintain a healthy body and immune system during the season and the current facts and studies point out some valid reasons to reconsider your choices for dairy as part of your daily nutrition plan. By focusing on getting your daily servings of fruits, veggies, and other wholesome foods as well as trying out some of the milk alternatives mentioned, you are on your way to getting enough calcium, protein and other minerals necessary to support your basketball health goals on and off the court!

[1] Healthy Healing, 14^th ed. Page, Linda. Pg. 156

[2] Healthy Healing, 14^th ed. Page, Linda. Pg. 155

[3] http://milk.procon.org/view.timeline.php?timelineID=000018

[4] Healthy Healing. 14^th ed. Page, Linda. Pg. 158

Note from Basketball Trainer Publisher Chris Corbett:

When Danielle first sent me this article, I was taken aback a bit as it challenged several of my own beliefs. After reading it a second and third time I thought it was important to share this article with our audience for a few reasons:

Many people have digestive issues and struggle with it during training. This might shed some light on their struggle.
We all need to take a better look at the sugars we consume as they are hidden in many products we view as “healthy.”
This article provides a starting point conversation that should continue with your doctor and parents (if you are a minor.) Everyone has a different digestive system but after consulting a doctor, education and monitoring thru the use of a basketball nutrition food journal you should be able to make strides to improve your overall health and your game. Looking at dairy intake can be one factor.
The world needs to be aware of the power that mighty lobbying groups have on our daily basketball nutrition. Danielle brings a fresh voice to challenge our assumptions and make us think at the supermarket.
We welcome a response from the dairy industry or trainers with a different viewpoint if it can expand the breadth of this dialogue. We will be contacting the dairy industry to hear their response and hopefully get to share that.

Basketball Food Journal – Keep One & Get Ahead In The Game!

October 20, 2014 By basketballtrainer

Basketball Food Journal – What is That?

A basketball food journal, also known as a food log or food diary, is a daily form that serious players in basketball training use to track your nutrition intake over a set period of time.

I believe that all basketball players should keep a daily food journal for at least 2 weeks out of every month, if not just making it an ongoing part of their basketball nutrition strategy.

Keeping a food journal is fairly simple, yet does require an increased commitment to logging everything that you eat and drink for a set period of time. You can choose to either create your own personal food journal, buy or find a pre-made one online or even use a phone app such as My Fitness Pal. Whichever way you decide to go with logging your daily nutritional intake, be sure that it makes the most sense for your lifestyle and personality so that you will stick with it in the long run. We also recommend periodically sharing your food journal in your discussions with your basketball trainer so they can help you pinpoint between your peaks and valleys in performance.

A basic food journal for basketball players should at the very least include: what you are eating (try to be as specific as possible), what time you ate each meal/snack, a way to track your water intake, how much time has passed between each meal/snack, how you felt before and after you ate. More detailed journals centered on meeting specific goals like increasing muscle mass or reducing body fat percentage should include things like total calories along with fat, protein and carbohydrate content of each meal.

The most convenient time to log your food and fluid intake will be different for everyone. Some players may find it easier to jot things down after each meal and snack as they go along in their days, while others may have more success doing it all at the very end of their day. The only potential problem to waiting until the end of the day is the chance that you might forget to include something.

Making the decision to commit to tracking your nutritional intake as a basketball player can have a very positive impact on your overall health which will translate into your performance on the court. How can you know whether or not you are consistently fueling your body with the right types and amounts of foods if you don’t take the time to review your days and weeks? The bottom line is that you can’t, while it is effective to always choose as healthy foods as possible, sometimes it’s easy to overlook the fine details of your diet that could be causing you to perform at less than your best.

I’d like to share with you my top 4 reasons why every basketball player should keep a food journal at least from time to time.

Recognize patterns in your daily eating habits and basketball performance
– unless it’s written down, often it’s easy to overlook small details in your eating habits. Keeping a food journal will help you distinguish between what you think you may or may not be doing on a regular basis in your diet in comparison to what you actually are. For example, having everything written out will help you to pinpoint patterns like what kinds of food you tend to eat at certain points in the day, times that you may be waiting too long to eat your next meal or snack and you might even be surprised at your actual water intake.
Achieve specific basketball nutritional goals
– it’s difficult to achieve any goal without being able to measure success. A daily basketball food journal is a strategic and wise way to set yourself up to create the daily nutrition to meet your goals. Whether you are wanting to increase your muscle mass or even reduce some unwanted body fat, it’s important to know what and how much you are eating each day. Specific goals require specific action and a food journal is the easiest, most effective way to face the reality of what you are or aren’t putting into your body to get you to where you want to be physically to support your basketball performance in the least amount of time.
Plan your pre- and –post basketball workout meals
– on the days that you are busy, it can be easy to overlook the importance in fueling your body properly before and after a basketball practice, workout or game. Keeping a daily food journal can be especially helpful with you being able to choose the best foods and supplements to fuel your body with. Logging what you are eating before you play will allow you to see which foods give you more energy and which foods seem to slow you down out on the court. Also, it’s a great way to hold yourself accountable for getting in the best post workout nutrition possible after exerting yourself physically for hours. These two meals are the most important meals that a basketball player will eat aside from breakfast, so it’s important to recognize what you are fueling your body with consistently.
Keep up with your daily supplementation
– aside from food, including regular nutritional supplementation in your basketball game plan like taking a daily multi-vitamin can be incredibly beneficial. With so many things to remember in regards to healthy eating, sometimes remembering to take your supplements can slide under the radar. Including these in your daily food journaling efforts can help you keep up with what and when you need to take your nutritional support products each day.

As you’ve now learned, sometimes getting a little more pro-active with your basketball nutrition goals by keeping a periodic food journal can really elevate you and give you a strategic advantage to success. It’s always easier to make changes when you know exactly what areas you need to work on, rather than feeling like you’re drowning in changes that need to be made without any real idea of where to start.

Get ahead of the game and grab your pen and basketball food journal for healthier and more effective basketball nutrition!

Basketball Tryouts Infographic From BasketballHQ.com

October 9, 2014 By basketballtrainer

Please include attribution to http://basketballhq.com/ with this graphic.

https://basketballtrainer.com/3765/

Skip The Flu This Basketball Season With These Immunity Building Tips

September 28, 2014 By basketballtrainer

The Flu and Basketball

Cold and flu season is quickly approaching, and for many basketball players this is a huge concern! Some people and players are used to being affected by this seasonal attack on immunity and almost expect it to happen to them. However, by preparing now and focusing on strategically building up your immune system, you can sail through the fall and winter months without having to miss a basketball workout, practice or game because of these pesky illnesses.

According to the National Center for Disease Control (CDC), peak flu months start in October and last all the way through February, with February being the month of highest infection. February is certainly not a good time for basketball players to get sick considering that it’s nearing the end of the season and all of the most important games occur during this time![1]

Between 5%-20% of the American population will contract the cold or flu each year, and the only way to ensure that you don’t fall into that statistic is to prepare, strategize and plan on not getting sick.[2]

Threats against the Immune System This Basketball Season

Bacteria and viruses are the main pathogen threats against the immune system that every basketball player has to be conscious of throughout the season. Both cause similar symptoms and will leave you hanging out on the sidelines, but that’s where the similarities end.

Bacteria are alive and are single-celled organisms that can wreak havoc on your health. Have you ever suffered from one of those nasty sinus infections? These are usually caused by bacteria and are easily spread from person to person. Taking regular sanitary measures like washing your hands after touching the ball all practice long or picking up weights after people is definitely a smart idea!

Unlike bacteria, viruses are not alive; they are tiny fragments of DNA that latch onto healthy cells and cause duplication which is how and why they spread so rapidly throughout the body if not treated properly.

Viruses are a bit more serious in nature than bacteria, so it’s a good rule to follow clean sanitation practices in the basketball locker room, weight room and in general if you want to avoid either of these threats against the immune system.

What is the difference between the cold and flu?

The common cold is much milder in nature than the flu. Typically caused by the rhinovirus, the cold can last up to two weeks and is accompanied by coughing, sneezing, sore throat, mild fever, body aches and fatigue.

On the other hand, the flu is much more serious than the common cold since it can turn into more serious health problems quickly and is caused by the Influenza A and B viruses. Lasting up to two or three weeks, the flu is generally accompanied by symptoms like coughing, fever, severe fatigue, body aches, sore throat, runny nose and if not treated properly can escalate into more serious conditions like pneumonia.[3]

What role does the immune system play in the body?

The immune system is our body’s natural defense against these common ailments and is capable of dealing with the constant barrage of harmful bacteria and viruses when working optimally.

A healthy immune system is capable of providing several benefits to the body including:

Preventing bacteria and viruses from duplicating
Seeking out and eliminating bacteria and viruses that do make it pass the front line of immune defense
Creating a natural barrier against any harmful microorganism
Destructing damaged cells in a process known as ‘apoptosis’

What are the different blood cells that make up the immune system?

The immune system is a complex network of specialized cells, proteins, tissues, and organs that all work together to protect you from anything that could be potentially damaging to the body. Most of us have heard of white blood cells (leukocytes), and while they do make up the majority of the cells in the immune system, there are also two other types of blood cells that actually perform the ‘seek out and destroy’ missions in the body.

Phagocytes – surfing throughout the body eating up foreign organisms similar to the guy in Pac-Man, these are especially important blood cells for the immune system in that they are like the guard dogs so to speak.
Lymphocytes – created in bone marrow, these blood cells are commonly referred to as “smart cells” in that they can actually identify the more sneaky bacteria and viruses that can be hiding in the body. They can also remember pathogens that have made you sick in the past and target those specifically to avoid a reoccurrence. Finally, these same cells can convert into what are known as T-cells and destroy the microbes that the lymphocytes have identified as harmful. There’s no escaping these intelligent immune cells when they are in full force!

Lifestyle Enemies of a Healthy Immune System

As you prepare for the upcoming cold and flu season, it’s important to know what exactly causes a weakened immune system. Daily lifestyle and diet habits can make or break your body’s ability to fight off infection efficiently. As you go about the basketball season, be sure that you try to keep these six things to a minimum.

Lack of or over exercise – we all know that exercising is important for healthy weight management and cardiovascular health, but its effect on the immune system might come as a surprise to some. In fact, according to a study conducted at Seattle’s Fred Hutchinson Cancer Research Center, it was found that women who exercised in an aerobics class for five days a week caught half the number of cold and infections than those who only stretched. On the other hand, too much strenuous activity can pose a problem. Fortunately, basketball players are conditioned to be able to withstand longer periods of rigorous activity, however it’s important to remember to get your rest and relaxation and maintain balance in order to keep your immune system from becoming weakened due to physical exhaustion.
Lack of Sleep – sleep is the primetime for the body being able to repair and regenerate from the day’s activities, so if you have accrued sleep debt from several sleepless nights, be sure that you make this a priority because the body is not going to be able to fight off bacteria and viruses if you are lacking in this department.
Excessive Stress – stress comes in many forms, but by not dealing with it nor making an effort to keep your stress levels to a minimum during basketball season—you are opening yourself up for illness. A strong immune system starts with a peaceful, relaxed and well rested body, mind and spirit. Don’t leave any room in your life for unnecessary stress if you want to bypass the cold and flu this season.
Excessive Sugar Intake – artificial sugars are one of our immune system’s greatest enemies! Excessive sugar intake causes over acidity in the body which leads to a compromised immune system unable to protect you efficiently.
Too high or too low body fat percentage – a healthy body fat percentage is linked to a healthy immune system since healthy fats and fat metabolism play a huge role in hormonal balance in the body. If you are under or overweight, than your immune system will be more susceptible to infections.
Lack of nutritional supplementation – it’s no secret that nutritional supplements give our bodies a much needed boost and during the cold and flu season if you decide to skip out on adding some extra nutrients into your daily regimen you might be skipping out on a few basketball practices or games as well!

What foods should I eat for a strong immune system?

A healthy immune system certainly starts in the kitchen! What you decide to fuel your body with all year long will either build up or tear down your immunity.

A diet rich in antioxidant-rich fruits and veggies, whole grains and healthy fats are all able to give your body what it needs to build a solid foundation of efficient immunity as a basketball player.

Basketball players need even extra nutrition since the physical toll taken each day on the body can leave the immune system depleted, so be sure to make good food choices every single day!

Dark green leafy vegetables – full of minerals and other essential nutrients, dark green leafy vegetables are the most nutritious food that you can eat if you want to build a strong immune system.
Citrus fruits – be sure to pack your day with citrus fruits like oranges, grapefruits, mandarins, tamarinds – your immune system loves all the extra Vitamin C!
Carrots – an ideal source of carotenoids like beta carotene which support the mucous membranes that line the respiratory tract, making it more difficult for pathogens to enter the bloodstream and cause infections.
Tomatoes – loaded with lycopene and more Vitamin C, cooked tomatoes diminish free radical damage to immune cells making them healthier and stronger.
Kefir – a natural probiotic drink, kefir builds up immunity by providing healthy bacteria to the intestinal tract that has been shown to reduce the number of naturally occurring bad bacteria that reside in the gut. Bad intestinal bacteria is known for causing problems with digestion and immunity, so kefir is a great way to boost your health!
Fish – abundant in omega fatty acids, fish are a great way to reduce inflammation in the body which allows the immune system to work better and harder to ocus on invading pathogens.

Should I get a flu shot?

The staff here at BasketballTrainer.com has varying opinions on this subject but all agree this is a personal decision that you should rely strongly upon your doctor for.

What supplements and herbs should I be taking to build up my immunity?

Multi-vitamin – a daily multivitamin is the best place to start if you want to protect yourself from catching anything this cold and flu season. Filling in those nutritional gaps with a daily multi-vitamin and multi-mineral product will help you do just that! Read our article on choosing the right multivitamin to help you decide on which one to go with to support your immune boosting goals.
Medicinal mushrooms – full of calcium, selenium, iron, B-complex vitamins, Vitamins C and D – certain species of medicinal mushrooms like cordyceps, reishi, shiitake, and maitake are powerful immune agents as they contain active immune heightening compounds. They are typically taken in capsule form and you can find them at your local health foods store.
Oregano – a strong antioxidant and antibacterial herb, oregano should be in every basketball player’s first aid cabinet to take soon as any sign of bacterial infection starts. Oregano can be taken in capsule form as a liquid tincture to mix into water. You can also use Oregano essential oil to inhale the steam for sinus infections.
Elderberry – possesses strong immune boosting, anti-viral, and antioxidant properties. Elderberry has been known to stop the influenza virus dead in its tracks by increasing cytokine production. Elderberry can be taken in capsule form or is often found in homeopathic cough syrup formulations.
Echinacea – this powerful herb is known for its ability to turn on the immune response and stimulating the production of healing anti-bodies known as immunoglobulin. A study conducted at the University of Connecticut found that Echinacea decreased the odds of contracting the common cold or flu by almost 60%! Echinacea can be taken in capsule form or drank as a tea.
Garlic – garlic has been touted for several years as being excellent in supporting a health heart, however, recent studies suggest that supplementing with aged garlic extract may trigger a positive immune response and help decrease the duration of the common cold or flu by increasing the number of immune cells in the body. Garlic can be crushed and ingested on a spoon followed by a full glass of water or taken in capsule form.
Probiotics – provide the body with good bacteria that build up immunity in the intestinal tract by decreasing the number of bad bacteria that wreak havoc on health. Probiotics are a must have for anyone wanting to build up their tolerance against common bacterial infections and digestive issues.

With the cold and flu season quickly approaching, it’s time to take control of your health to protect yourself from sidelining illness. By eliminating certain lifestyle habits and replacing them with healthier habits, food choices and nutritional supplement support, you are setting yourself up for success. Taking action now to build up your overall health will help you to forego the inconvenience of the cold or flu this basketball season and onto more playing time and wins in the record book!

[1] http://www.cdc.gov/flu/about/season/flu-season.htm

[2] http://www.webmd.com/cold-and-flu/flu-statistics

[3] http://www.healthline.com/health/cold-flu/cold-or-flu#2

Power Up Your Basketball Diet with Protein

August 31, 2014 By basketballtrainer

What Is Protein and Why Is It Important for Basketball Players?

Proteins are chains of molecules that are vital to life. Named more than 150 years ago after the Greek word proteios (meaning of “prime importance”), proteins have been studied and found to hold the answers to many physiological questions about the human body.

Protein is the second must abundant substance in the body, aside from water, and makes up roughly 18-20% of a person’s total body weight. In fact, it can be found in every single one of the trillions of cells that make up the human body.

Protein is a macronutrient along with carbohydrates and fats, meaning that it provides calories and energy for the body –providing 4 calories of energy for every gram consumed.

Unlike healthy carbohydrates, which mostly benefit the metabolic system; protein plays a key role in several functions of the body including: immune function, achieving a healthy pH balance, maintaining fluid and electrolyte balance, transporting nutrients, supporting growth of muscles and maintaining healthy muscles, as well as building enzymes, hormones and other important chemical compounds in the body.[1]

As you can see, protein’s role in the body is much broader than simply supporting healthy muscles which is why it’s so important to take this macronutrient seriously!

What are the building blocks of proteins?

Amino acids are the building blocks of protein and are classified as either essential amino acids or non-essential amino acids. The body can make about half of the 20 amino acids that it needs which are known as the non-essential amino acids. The other 10 that the body cannot product on its own, known as essential amino acids, must be attained through diet and supplementation in order to keep up with the demands of a basketball body.

There are three essential amino acids that are classified as ‘branched chain amino acids’, more popularly referred to as BCAA’s. These three amino acids include L-leucine, L-isoleucine and L-valine, which are particularly important to basketball players and athletes as they play a big role in muscle recovery and new muscle tissue synthesis.

L-arginine is another essential amino acid that is popular for being the pre-cursor to nitric oxide in the body. Nitric oxide is a vasodilator meaning that it will cause the blood vessels to expand and allow for increased total blood circulation to the entire body. Where blood flows, so do nutrients, vitamins and minerals for faster, more effective recovery. As L-arginine converts into nitric oxide, the stimulation of the release of the human growth hormone (HGH) from the pituitary gland also which means that the body is going to be able to grow bigger, stronger muscle mass in much less time than someone who is deficient in this particular amino acid.

Amino acids are what make protein so unique. You can attain all of these amino acids through your diet, however many people do choose to add nutritional supplementation in order to give themselves a natural, healthy protein boost. This can be beneficial especially after a longer than normal workout or on those days when you feel like you are dragging because of consecutive intense training days. It’s always better to focus on taking a full amino acid profile nutritional supplement rather than isolating specific amino acids since this can cause an imbalance in overall levels overtime.

Why is protein so important for basketball players?

The lifestyle of a basketball player is incredibly demanding. Aside from being under loads of stress and pressure to maintain good grades and healthy personal and professional relationships, the body must undergo hours of physical wear and tear so to speak. The entire body is left depleted often after basketball workouts, practices and games and is need of important protein replenishment. Without the right amount of protein to support your basketball body, you will be left with a weakened immune system, less muscle mass, as well as being more likely to fill your diet with too many carbohydrates and fats which can lead to an undesirable body fat percentage.

On the other hand, players who are getting enough quality protein each day in their diets will more easily build strong, lean muscles in the weight room as well as maintaining an ideal body fat percentage to support their endurance efforts out on the court. Basketball weight training is essential to college basketball dreams and protein fuels that growth and dream.

Basketball players ought to keep a close watch on their daily protein intake to build up a healthy body and to help the body recover after intense physical activity. Keeping a food journal is an easy way to track your exact protein amounts and also the timing of your protein consumption throughout the day.

How much protein do basketball players need?

You might be wondering exactly how much protein you should be getting as a basketball player every day.

Most nutritionists and dieticians are going to recommend that you reserve at least 20% of your daily diet for your protein consumption. However, the easiest way to determine exactly how much you should be getting is based upon body weight.

Here is a simple formulation that can help you set a daily target goal:

Take your body weight in pounds and divide it by 2.2 to get your weight in kilograms. Then, multiply your body weight in kilograms by 1.8 to get the number of grams of protein per day you should strive for.

Also note, a recent Canadian study determined that highly active athletes should be consuming a little bit more than the average person, at anywhere from 1.8-2.8 grams of protein per 1 kilogram of body weight. [2]

Many athletes thrive on a slightly higher protein intake than a person who is only moderately active or sedentary considering that athletes are constantly having to rest and recover their muscles and body.

What types of protein should basketball players consume?

After calculating the minimum amount of protein you should be consuming each day, go ahead and jot it down in your food journal as you begin tracking your daily intake to ensure that you’re getting enough.

You can easily get enough protein each day from your diet.

Some proteins are classified as ‘complete proteins’, while others are known as being ‘incomplete proteins’. Complete proteins are sources that contain a full profile of amino acids, while the incomplete proteins contain only a few of the amino acids necessary for basic bodily functions. It’s important that you get plenty of complete proteins from both animal protein choices and some plant-based choices like quinoa, hemp, chia and brown rice.

American culture tends to lean towards animal proteins as primary sources, however in order to lead the healthiest lifestyle possible, you are going to want to mix up your daily protein intake with both animal and plant-based sources.

Stick with most of your animal protein choices coming from sources like turkey, chicken, fish and eggs. If you’re going to go for beef or pork, just be sure that you pick the leanest cuts possible, otherwise the fat content of those meats can ultimately make them not worth adding into your healthy basketball diet.

Plant-based sources of foods can provide with you just as much protein as animal sources can along with a full amino acid profile and much less fat. Go for whole foods like quinoa, buckwheat, hemp seed, chia seed, soy, Ezekiel bread, beans, legumes, seeds, nuts and brown rice to stay on top of your protein needs.

What about protein shakes, drinks and bars supplemented into the diet?

While it is very possible for most of your daily protein needs to be met through your actual food sources, you’ll find that most highly active people still choose to supplement protein into their diets through shake mixes, pre-made drinks and bars.

The great thing about supplementing protein into diet like this is that there are some really quality products out there that can give you 20 or more grams of protein in one single serving.

Most athletes add in the protein powder mixes, because they are delicious, lower sugar and can be taken on-the-go and simply mixed with your choice of water, milk or a milk alternative. Some of the shake formulations are complete meal replacements featuring vitamins, minerals and superfoods and superfruits while other products are just protein. Still others look to smoothies to add or maintain weight in baksetball training. Here is a good resource for that: Basketball Smoothie Recipe. It’s all in what you feel like you need, but these can be a smart way to go to support your basketball protein needs!

A few of my top protein shake mixes are:

Genesis PURE’s Complete Shake (http://www.genesispure.com/products/display/2087/complete-shake)
Genesis PURE’s Sports Recovery Shake (http://www.genesispure.com/products/display/2082/recovery)
Vega Sport Performance Protein (http://vegasport.com/product/performance-protein/)
Sun Warrior Warrior Blend (http://www.sunwarrior.com/store/)

Protein bars are another convenient, easy way to get in extra protein when you need it most! Be careful to double check the sugar content of the bars you are consuming, because many brands contain anywhere from 15 to 24 grams of sugar per single bar, which takes away from the nutritional value of the protein content. Other than that, be sure to fill your sports bag with them, because they can be an ideal mid-practice snack or even a quick pre-workout boost that you are needing to fuel your body for practice or a game.

A couple of my favorite healthy protein bars include:

Quest Bars (http://www.questnutrition.com/protein-bars/)
Power Crunch Bars (http://powercrunch.com/products/energy-bars/original/)
Vega Sport Protein Bars (http://vegasport.com/product/protein-bar/)

What is the difference between Whey, Casein, Natural and Blends of Proteins?

When you walk into any nutritional supplement store like the Vitamin Shoppe or GNC, you will notice that there are different types of protein powders to choose from which can be very confusing.

The distinct difference between the different kinds is that whey and casein are derived from cow as a by-product of cheese, while natural proteins come from plant-based sources like quinoa, soy, hemp, chia, brown rice and other grains and sprouts. So if you lead a more plant-based diet, the obvious choice is to stick with the natural proteins.

You will notice that most whey protein these days is hydrolyzed whey, which basically means that it is partially pre-digested for faster assimilation and absorption in the body. Many heavy weight lifters like to use whey so that they can gain an almost instant protein boost any time they might need it.

On the other hand, casein protein is a more slowly digested and absorbed protein that many athletes will take before bedtime so that the body has protein to utilize over the course of the night. Not too many people actually use just casein by itself aside from athletes who are heavy weight lifters, but it is more popular for athletes to use casein in general if it is in a protein blend.

Blended proteins are pretty straightforward and are not specific to the milk derived or plant-based protein sources. You can find whey and casein blends, as well as natural protein blends that combine the above mentioned proteins together as well. Your natural blended proteins are also going to be your complete meal replacement products, which are a very wise choice since they can provide the vitamins, minerals and nutrients that protein specific supplements cannot.

According to a study published in the Journal of Applied Physiology, researchers at the University of Texas Medical found that compared to whey, a combination of soy (25%), casein (50%), and whey (25%) after a weight-training session delivered amino acids to muscles for an hour longer. This suggests that muscle building goes on for a longer period of time with the blended formulations then with whey by itself.

Protein is a big part of our society, while some people are consuming too much, others not enough. As a basketball player, it’s your responsibility to know exactly how much protein you are getting each day to meet your needs. Start by calculating what you need and then begin to keep track and consider your sources. Are you consuming too much or too little? Could you benefit from adding more plant-based or animal sources of protein into your diet? Do you think that keeping protein supplements handy might enable you to stay on top of your daily intake in situations where you need a boost? All of these are things to start considering as you refine your basketball diet to help you build a strong, lean body that can make you a better basketball player and athlete!

Get Started Adding Quality Basketball Protein To Your Diet Today!

[1] Nutrition Concepts and Controversies, pgs. 186-194

[2] http://www.wikihow.com/Determine-How-Much-Protein-You-Need