How To Build Muscle For Basketball Players
Body weight can have a significant influence on a basketball players on-court performance.
Being either too heavy or too light can have negatively effects on athleticism and conditioning.
Many basketball players want to learn the principles of proper basketball nutrition so they can lose weight.
Losing weight, in the form of unwanted body fat, can help players jump higher, run faster and look better on the court.
However, a number of players want to gain weight.
This is particularly common among teenage athletes.
Younger athletes tend to burn so many calories that they don't have much energy left over to add sufficient size to their frame.
It is no fun been thrown around like a rag doll in the post.
Adding a few pounds of weight to your frame can have a huge impact on your game.
It is important to distinguish between weight and what we really want to develop which is lean muscle mass.
Just adding extra weight in the form of fat and water does not do much for performance beyond adding a little cushioning to your bones (which comes in handy if you like to take it hard in the paint).
What you really want to add is pure lean functional muscle mass.
The formula for muscle mass= strength/hypertrophy training + calorie surplus of macronutrients provided in the correct ratios.
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How Much Basketball Players Need To Eat To Build Muscle
In order to add weight to their frame basketball players need to eat enough calories to support muscle development.
You can use our Calorie Counter For Basketball Players to work out how many calories you need to eat per day.
Basically, in order to add mass you must be in a calorie surplus.
That means that you consume more calories than you burn each day.
Around a 500 calorie surplus seems to be the sweet spot for muscular growth while limiting fat gain.
The average high school athletes daily energy requirement is around 4000 calories per day. Therefore in order to gain weight an average high school basketball player would need to consume around 4500 calories per day.
What Food Do Basketball Players Need To Eat To Build Muscle Mass?
In addition to overall caloric intake it is vital to eat the correct macronutrient ratios.
The 3 macronutrients you need consume are protein, fats and carbs.
How Much Protein Should Basketball Players Eat To Build Muscle
Protein is vital for muscle synthesis. Most research states that 1.4-1.8 grams of protein per kg of body weight is the sweet spot for muscle growth.
How Many Carbohydrates Should Basketball Players Eat To Build Muscle
Carbohydrates also play a vital role in muscle development.
Eating sufficient carbohydrates ensures that muscle glycogen is full and in top condition to support high intensity weight training that will stimulate muscle growth.
Carbs will be the "bulk" of your diet when looking to add mass.
If you want to gain weight you will be eating lots of rice, pasta and cereals.
Consuming around 5-10g of carbs per kg of body weight is usually a nice place to start on a weight gaining diet.
How Much Fat Should Basketball Players Eat To Build Muscle
Healthy fats are often dispersed throughout a "bulking diet" as a kind of filler.
Once carb and protein requirements are met, fat can help fill out the daily caloric requirements.
Fat also plays a vital role in maintaining optimal hormone testosterone and growth hormone levels.
Other Factors That Can Help Basketball Players Add Muscle Bulk
To add quality muscle basketball players must participate in regular strength training.
You can learn all about this in our Ultimate Guide To Strength Training For Basketball Players.
Proper strength training will breakdown the muscle tissues. A surplus of calories added through the mass gain diet will build them back up bigger and stronger.
5 Muscle Building Diet Tips For Basketball Players
- Eat a large breakfast high in protein, carbs and fat
- Add high protein smoothies and shakes between meals
- Consume a post workout training shake with at least 30g protein and fast digesting carbs
- Add protein to every meal
- Get 8 hrs of sleep every night