Joint Health

Improving Joint Health for Better Basketball Playing – a Comprehensive Nutritional Guide

While talent, skills, and experience play a big role in basketball, your physique, as the player, and health, also come with short and long-term effects on how you execute your moves. Joints, in particular, play a big role in comfort on the court and accuracy for complex and basic moves – they should always be nourished to remedy injuries acquired in the court and to improve their health for better execution.

Here is a comprehensive nutrition guide to improve joints for basketball.

Water to keep joints lubricated

The priority should be to keep the joints lubricated for smooth movement of limbs – otherwise, you may experience discomfort and even pain while playing and avoid developing diseases such as arthritis.

As such, ensure you drink as much water as necessary – doctors recommend drinking 6 to 8 glasses of water per day. This will ensure your joints stay healthy and prevent or alleviate common discomforts such as pain and irritation while playing.

Foods for healthy joints

 

There is also a wide range of healthy foods that prevent common joints problems and improve joint health while also boosting the entire body’s health for a generally great physique. They include:

  • Sea water fish

Sea water fish such as salmon, herring, and sardines have high levels of Omega-3 fatty acids, which help overcome inflammation and consequently prevent conditions such as arthritis. They also lubricate the bones for smooth and flawless joint movement.

As such, it is advisable to incorporate a diet of sea water fish into your weekly diet for say two or three times a week.

  • Fruits

Fruits are rich in vitamins and minerals, which are great for the body’s general health. Fruits such as oranges, raspberries, papayas, pineapples, and grapefruits are rich in Vitamin C, which is a great antioxidant – it helps get rid of free radicals, which are the main cause of inflammation.

What’s more, Vitamin C also improves your heart’s health for a consistent flow of blood and energy when playing.

  • Nuts and seeds

Nuts and seeds such as sunflower seeds, oatmeal, and brazil nuts are a good source of Vitamin E and selenium. Vitamin E is an anti-oxidant that helps slow aging, including aspects such as worn and fatigued joints. Selenium, on the other hand, prevents and even overcomes inflammation for people suffering from rheumatoid arthritis. This makes it a great source of good joint nourishment and facilitates good health and quick healing for basketball players and athletes in general.

Foods to avoid

There are numerous popular foods that have been shown to be unhealthy for the joints and other body parts, despite being incredibly delicious – common sense dictates that you should avoid these foods, or try to tone down as a start.

Avoid foods such as:

  • Processed sugar

Processed and refined sugar lacks the minerals found in the sugarcane and may pose a serious inflammation problem when consumed excessively. Unfortunately, sugar is hard to miss as it is found in numerous foods and drinks, including baked foods, energy drinks, candy, and anything that is sweet.

As such, try to tone down on sugar and avoid artificial sweeteners at all costs – they may be a big setback in your efforts towards healthier joints.

  • Grain-fed meat

Meat is a great source of protein, but it may also offer some health risks depending on how the cow was fed and how the meat has been processed. Unlike organic-fed cows which are able to accumulate minerals, vitamins, and other nutrients when feeding naturally, grain-fed cows are sustained by processed grains and boosts of hormones for optimal growth, posing risks of inflammation and other worse conditions such as cancer.

As such, go for organic-fed meat and even then do not consume too much – complement it with some sea water fish such as herring.

Supplements

As an athlete, supplements come in handy for fast results, especially where you are looking to boost muscle mass. For nutrition matters, however, supplements should only be taken when you notice joint problems or under the guidance of a professional.

This will ensure your passion for basketball is never compromised by minor injuries.

Conclusion

Boost your joints’ nutrition and general body health and physiques through proper nutrition – try these tasty and nutritious foods and tone down on unhealthy foods for perfection in your basketball moves.

 

Basketball Diet

What is the Best Diet for Basketball Players

Basketball is a sport that requires a lot of movement and this includes jumping and sprinting on a repetitive basis. Basketball can therefore be strenuous for the individual and requires a focus on one’s diet. The individual who is playing the game needs to focus on their muscles and this requires a correct intake of food, as well as a good level of exercise. In this article I will discuss what is the best diet for basketball players and how foods that are high in nutrition can help in this intensive support.

The meal plan that you choose should be high in carbohydrates and should also have a good level of protein, so that it can help develop and maintain the muscles. It should also be low in fatty foods and should focus on a selection of foods that are healthy such as vegetables, milk, fruits and whole-grain’s. This will provide a good amount of minerals and vitamins. When thinking about protein, it is best to eat red meat that his lean, as well as poultry and seafood. Healthy fats can also be included within this diet and will include seeds and nuts, avocados and Olive oil. It is also a good idea to try and eat up to 7 times a day.

When you’re eating these meals it’s important that you consume them throughout the day. The meal at breakfast is important and should involve a higher level of carbohydrates. This may involve eggs and fruit such as a banana, as well as a bagel and some milk that is low in fat. It is also a good idea to consume a snack several hours after you’ve eaten breakfast, such as some cereal that is whole-grain, combined with some yoghurt that is low-fat. You may also include some fruit in this meal.

When you are eating your lunch it is important to consider when you’re next basketball practice will be. If you have several hours to wait then it is a good idea to eat something that has a high level of carbohydrates and a good amount of protein. This may include a combination of pasta and vegetables such as carrots and broccoli. You may combine this with some cheese and some fish and include a cup of fruit juice. Whilst you’re waiting to play the game you could also enjoy a snack which is high in carbohydrates, such as some toast and jam or some fruit.

When you have played the game it is also important to consider the meal that will help you rebuild the muscle and the energy that you have used when you were playing basketball. This may include a snack that contains a lot of protein and carbohydrates, as well as a good level of fat. Snacks such as toast and peanut butter with some fruit is a good idea to consume within the hour of playing the game. A good evening meal several hours after the game, such as some meat and potatoes, as well as some vegetables such as peas or salad will be beneficial for the body, and will help to repair the muscles and the parts of the body that were used vigorously throughout the game. This is an overview of what is the best diet for basketball players.

loose weight

How to Lose Weight Playing Basketball

Many individuals are often looking for ways in which to lose weight. It can often be a difficult thing to do, especially if the individual leads a busy life and doesn’t have time to visit the gym. One may wish to carry out the exercise at home, but this can often be difficult as there is sometimes not enough space. However, playing basketball is a great way in which to lose weight, as it is a fun sport and people can do it together. This means that you can get together with your friends and enjoy exercising together playing sports such as basketball, whilst losing weight at the same time. In this blog post, I will outline some of the ways that you can lose weight playing basketball.

Losing weight does not have to be boring or difficult when you are playing basketball. However, you should try and commit to a regular game so that you can develop a weight loss plan. Playing basketball is great, as it involves the element of the game and will give you an interest, rather than simply running on a treadmill or working out at an expensive gym. You can also play basketball in many of the free courts that are available, so it won’t cost you any money to play. You may want to find some friends that can join you in the game on a regular basis, as this can then be put in the diary and can be the first step in your weight loss plan.

When you are on the court it is important that you focus on loosening up your muscles. This will help to get the joints moving and will also increase the speed of your heart rate gradually. The first step may be to walk and then begin jogging around with the ball when you’re in the court. Whilst you are doing this you may want to carry out some passes with the other players or with your partner, so as to get your body energized in a good way. When you have carried out some warm-ups for 10 minutes or so, begin playing the game and try and play for at least 30 minutes to an hour. You will burn between 200 and 300 calories for every 30 minutes that you play, but will this will depend on the amount of weight that you have within your body.

Whilst you are carrying out this routine, it may also be a good idea to try and cut out some of the unhealthy foods that are in your diet so that you can cut down on calories in this way as well. If you can focus on cutting up to 300 calories from your diet on a daily basis you will then lose up to 600 calories for every day that you play basketball. Try and focus on consuming carbohydrates for over just over half of your entire diet and then balance out the rest of your diet between fatty proteins and healthy fats.

If you find that your friends cannot join you on a basketball game, you can still enjoy it by yourself and can practice shots from different angles. Move around the court in different ways and try and keep moving actively, so that you burn a high amount of energy. Do not overdo it and remember to take breaks every 30 minutes so as to cool the body down and maintain a steady level of breathing. It is also a good idea to carry out stretches whilst you are resting so that your flexibility is maintained. Good luck playing this great sport and I hope you manage lose weight playing basketball.

Basketball Cardio

Improve Cardio for Basketball

Basketball, the most popular game in Philippines and many other countries, it requires high degree of movement and the players should remain physically fit to play this game. The fitness required for playing this amazing game is a challenging task. This has made many people to drop the idea of playing this game. The best way to remain physically fit for the game is to do cardiovascular exercises. Basketball requires a long run from every player. If any player lacks stamina or loose air during the game then it will be difficult to play basketball. Physical conditioning and cardio exercises will allow a player to perform better.

The players require conditioning drills and plyometric training to increase their stamina. To start with, stretching and jogging are the best solutions to condition your muscles. There are more cardiovascular exercises which every player should concentrate on like push-ups, sit ups, squats, crunches, jumper, running etc. Also swimming, hiking, cycling and skipping are excellent types of exercises that a player should do to increase stamina and endurance.

Squat: Squat along with jump is an effective cardio exercise to improve strength of legs. Keep your hands beside your head and squat. Include jumping along with squat until your feet leave the floor. Repeat the exercise until you notice the change in your speed.

Pushups: Lie facing down and keep your legs slightly apart and place your arms in level with your shoulder. Lower yourself until your chest almost touches the floor and then press your upper body back up to the starting position.

Sit ups: Lie down on the floor with your knees bent and your feet flat on the floor. Keep your hands behind your head. Pull yourself towards your knees and then come back to the original position. Do this exercise to cut down your fat.

Basketball players are often required to learn jumping exercises to boost their vertical jumps which help them in making basket. In addition to cardio exercises, plyometric exercises are also required for increasing vertical jumps. Few plyometric exercises are:

Jumper: A simple basketball conditioning drill will help in elevating the vertical jump. Do it simply by just jumping vertically.

Six inches: Lie down on the floor and keep your hands behind your head. Then slightly lift your both legs together up to six inches height and keep them there for at least 30 seconds.

Left foot / Right foot touches: Stand straight while spreading your legs. Then touch your left foot with your right arm and your right foot with your left arm. Do this one by one and it will help in conditioning your foot. It is necessary to jump higher.

Improve cardio for basketball is very necessary to become a successful player. A good strength training programme with a good coach will always make a good player. Along with the cardiovascular drills and plyometric drills, some aerobic fitness is also required. Jogging and running are a must for a basketball player. Last but most important is to drink pots of water to keep your body hydrated throughout the game. Take 1 liter of water on an empty stomach early in the morning.

Blocking

How to Improve Your Blocking Skills in Basketball

Ever check out vintage footage of the top basketball players prior to the 1960s? Kind of difficult to tell the stars from the fans in the crowd, right? Basketball used to be populated by a bunch of relatively tall and exceptionally skinny guys. Why beat around the bush: the basketball players of yore were among the least athletic-looking professional athletes on the planet. Not anymore, of course. Today’s star basketball players resemble statues of Greek gods more than they do the IBM executives of the 1950s. And that’s not even the superstars scoring 40 points a game, sailing over opponents for spectacular dunks and winning playoff games with a buzzer-beating three-point shot. If you want to improve your basketball blocking skills, you need to start learning how to get stronger right now.

Standing Jump and Reach

If you really want to improve the quality of your basketball blocking abilities, you need to improve your vertical leap. The vertical leap is even more important for great defense than it is for becoming a scoring machine. For that reason, if you really want to know how to get stronger for the purpose of playing defense on the court, the answer can either begin or end with the standing jump and reach. Easy to do, difficult to master: stand straight upright with your feet planted shoulder-width apart. While hanging your left arm down by your side, lift your right arm up over your head making sure that your knees are bent just enough so that you don’t find yourself bending over at the waist. The exercise itself is great fun: a straight vertical jump with the intent of touching the ceiling with the fingertips of your right hand. The standing jump and reach is easy to do because it’s easy to do. It is difficult to master because it’s all about reaching your maximum explosive potential for leaping vertically. Start this exercise out at the 25 to 50 rep mark and work your way upward to being able to do it 200 times in a row.

Endurance

You might not think about improving endurance when you think about how to get stronger to become a better defensive basketball player. Endurance is strength, however. Especially on the other side of the ball. You may be the best blocker the game has ever seen for three quarters, but if you start to fade in the fourth quarter, it’s all for nothing. Start running. Or biking. Or, probably best of all, jumping rope. Not only will jumping rope increase your stamina and endurance, it will also improve you footwork on the court, thus allowing you play man to man defense with the best of the best.

Nutrition

Hit the gym. Lift weights. Bigger and bigger weights. Lift the biggest weights you can until your muscles are bulging to the point where you can swat a blocked ball halfway down the court. Then head to the fast food alley in your neighborhood and pile on the pizza, cheeseburgers and sugary soft drinks. Get the point? It is not enough to pump up your muscles if you really want to get stronger and improve you blocking skills on the basketball court. The power in that ripped body of your will drain quickly and diminish in intensity just when you need it most if you don’t match the strength training with intelligent nutrition. That means foregoing supplements in favor of actual food with containing the protein and carbohydrates you need. That means forgetting all about fast food and steroid and committing to a diet worked out for you particular needs by a trained nutritionist. That means staying hydrated throughout training and competition and the off-season with water rather than sodas and sports drinks.

Getting stronger and improving your skills at blocking the elite, scoring machines on the other side of that dribbling ball isn’t fun and it isn’t easy. It is necessary, however. And the ultimate payoff is a lot more fun and thrilling than cheating you can imagine. So just say no to steroids and say yes to good old-fashioned exercise and nutrient-rich diets.

weight Loss

Losing Weight to Improve Your Vertical Jump

It’s not uncommon for people who are overweight to be restricted in the activities that they can do. Because the weight can keep them from performing different types of exercises, people may want to lose the weight so that they will have the freedom to do all of the things that they envision in their minds. One of which is doing the vertical jump. Since the vertical jump is significant to winning any basketball game, it is important for each player to be fit so that they may perform at their maximum capacity. This said, for people who have a sizable amount of weight on their body to lose, they can benefit greatly from dropping the weight to improve their vertical jump.

Activities Restricted

People who want to improve their game greatly should make sure that they are familiar with how the added weight impacts their game. In fact, one great example of too much weight being on the body involves carrying an extra 20 pounds of weight on their person via a vest. Which means, the individual will usually have problems getting up off the floor in order to make a large impact. This is why athletes should look for ways to lose the weight because of the adverse impact that it has on their game.

Fat to Muscle Requirements for Optimum Performance

Typically, people should know that muscle is what the person wants on their body and not fat. So, for those people who want to increase their game, they may want follow a diet program that reduces the fat on the body. Thereby, assisting the individual with the best way to loose weight to improve their vertical jump. The amount of fat that should be on the body varies by sex. Therefore, the amount of fat that men carry should ranges from 10 to 25 percent, while women should carry 18 to 30 percent fat on their body. These figures will help women and men to be at their optimum when they are preparing themselves for the increase in their vertical jump.

Power Requirements

It is also important to note that a certain amount of power is what’s needed to lift an individual’s body up off the ground. For the vertical jump, the amount of power that’s needed is focused on the lower body parts. In specific, for the vertical jump, the primary muscles include the glutes, quadriceps, calves and the hamstrings. So, when an athlete is concentrating on a loose weight to improve your vertical jump program, it’s also important for them to do exercises that will help them in this area as well. So, some of the more common exercises that people should be prepared to do normally falls in the plyometric exercise group. The list of plyometric exercises consists of the box jump, explosive leap ups, skip ropes and the like. In order for the exercises to be effective, however, the person most concentrate on doing fast and forceful movements. All of which will be designed to assist with losing weight and increasing the capacity to do better vertical jumps.