Protein + Carbs Before B-Ball

Protein + Carbs Before B-Ball Supplementing with BCAAs before and/or during extended exercise can help spare muscle tissue. A new study published in Journal of the International Society of Sports Nutrition looks at whether a meal with a 1:1 ratio of protein to carbs can provide the same type of support for basketball players.

Ninety minutes before training, 10 experienced male players ate a meal consisting of 2 grams per kg of body weight. Half of them got only carbs, while the rest received a 1:1 ratio of protein to carbs. After 87 minutes of basketball, the balanced meal helped players shoot more accurate free throws during the fourth quarter compared to subjects who got only carbs. Markers of muscle breakdown also decreased in protein eaters, although some did experience signs of nausea.

True Strength Moment: In this study, a 160 pound player would have consumed 145 grams of carbohydrates or 72.5 grams of protein along with 72.5 grams of carbs an hour and a half before their game. That's a lot of food to digest during competition. See if a protein shake provides a similar level of anti-catabolic support.
Leave a Comment