Being Mindful of Diet and Nutrition During Tryouts

As we have discussed in previous posts, there are many important factors that go into performing well during basketball tryouts.  One thing we haven’t discussed is how nutrition and diet relate to performance.  These are areas which are often overlooked by young athletes.

Athletic diets are different than “normal diets” as an athlete typically requires more calories and carbohydrates than normal individuals.  This is due to the fact that more energy is burned and more cell and muscle recovery is needed.  Be aware of your body and notice how you feel after eating certain meals. 

I highly recommend acquiring a scale and weighing yourself on a weekly basis.  One of the ways I have maintained a consistent weight throughout the years is by keeping a log of my weight.  I typically weigh myself on a Friday.  Friday is typically a good day to weigh yourself because it gives an accurate portrayal of how you have done for the week with your diet.  If you slip up during the week with your diet and exercise, those numbers staring back at you on Friday morning will let you know.  It also gives you a good gauge for the weekend as individuals tend to splurge a bit more on the weekends, and might not consume the same foods you eat Monday through Friday. 

You have probably heard this a million times from adults, but eating more fruits and vegetables really does help.  Fruits and vegetables contain many anti-oxidants to keep your body healthy.  A healthier body means a more efficient body, which means you will see more results from your training in endurance and muscle building. 

When possible, eating more small meals throughout the day will help with your metabolism and with maintaining consistent energy without crashing.  Try and consume small, light meals before and after workouts. 

Also, try to limit your intake of foods that are fried and greasy and foods which contain a lot of sugar such as:

·         Potato chips/ fries

·         Donuts

·         Breakfast cereals

·         Meats that contain a fried batter

Don’t forget to drink water!  Water is the key to life and it is what our bodies contain the most of.  You can survive much longer without food than you can water, always keep that in mind with your diet.  Athletes who suffer from a lot of headaches are often not properly staying hydrated.  I recommend purchasing a reusable water bottle and always have it with you to drink throughout the day.  Dehydration can also lead to injuries and fatigue. 

Below is an all-star list of foods that athletes should be experimenting with while training:

·         Berries

·         Sweet Potatoes (this is a super food which has been said to contain the most vitamins of any food out there) I recommend trying them mashed

·         Oranges

·         Yogurt

·         Bananas

·         Oatmeal

·         Salmon

·         Tuna

·         Whole wheat pasta

·         Any type of green vegetable

·         Apples

·         Grapes

·         Lean chicken breast

·         Cottage cheese

·         Hard-boiled eggs

·         Peanut butter sandwiches on whole wheat bread

I’m also a big fan of smoothies.  They are a great before or after workout meal and are not too heavy where you feel bloated during competition.

Try experimenting with some of these ideas and see how your body performs.  Also, keep in mind what type of athlete you want to become.  Are you looking to become stronger or faster?  I recommend that guards remain as lean as possible to retain speed and quickness.  If you are a forward or a center, you might want to consider increasing your weight to bang underneath the boards.

Good luck with your diets and feel free to share some of your favorite recipes. 

 

Contributing writer Jasen Sousa for Premier Hoops is the author of a number of poetry and fiction books for young people.  Jasen has an M.F.A. in Creative Writing and is a life-long participant and fan of the game of basketball. 

Getting Introduced To New Teammates

Take a moment and stop asking the question, “Am I a good basketball player,” and begin asking the question, “Am I a good teammate?”  If you can learn how to become a good teammate, all of the other areas of basketball will take care of themselves.  

Ways To Be An Effective Teammate

• Don’t Be Focused On Personal Statistics

Sometimes in life we get caught up by numbers.  How old we are, what grade we are in, how many friends we have, how much money we make per year, how many points we average per game?  Try and push those thoughts to the back of your mind.  Focus on areas such as, how many wins will my team have this season, how many games can I go without committing a turnover, how many good shots can I pass up to get great shots, how many teams practices will I miss throughout the entire season?  If you are out on the court consistently, the points, rebounds, and assists will add up on their own without forcing the issue.

• Be Observant 

Once you get to know your teammates on a personal level, you will realize that they are human and they deal will real world problems just like you.  Maybe one of your teammates is having an off day because something happened at home or in school.  There are a number of ways you can help out.  Maybe you can be more vocal and be a leader.  Take charge during some of the drills and practices and help to get your teammates in the correct spots.  Maybe one of your teammates is struggling with their shot?  Be aware of that during the game and try and get them an open look.  Being a selfless player will bring rewards just like being a selfless person will.  

• Pay Attention To Detail

Once you are on a team, it’s a long season.  Try and focus on the little things.  Try and make it to practice on time, or a little bit early.  Show your coaches and teammates that you are taking your role seriously.  Always have your uniform and accessories ready.  These might seem like small details, but having your uniform, socks, and sneakers ready to go for each game will increase your readiness to be successful.  When a coach is going over a play, pay attention to make sure you are always in the correct position.  Little things like learning inbounds plays go a long way with increasing your playing time.  

• Be Ready, Always

You never know when it’s going to be your time to make a difference.  Mentally visualize yourself succeeding in different scenarios.  Be ready if you are coming off the bench and be mentally and physically ready if you are a starter.  Helping your team get off to a good start, or maintaining and increasing the lead, are all ways you can contribute to your team’s success.  Being on a team is like being part of a family.  When you are on a special team, everyone will look out for one another and care about you as a person and as a player.  Try to contribute to your team’s chemistry by being the best teammate you can be.  

Contributing writer Jasen Sousa for Premier Hoops is the author of a number of poetry and fiction books for young people.  Jasen has an M.F.A. in Creative Writing and is a life-long participant and fan of the game of basketball.  

Traveling

As we journey through life, it is important to recognize and reflect on individuals who inspire us along the way.  In this particular blog, I would like to focus on the career of long-time NBA referee Dick Bavetta.

Basketball referees rarely get the attention and credit they deserve for officiating one of the fastest moving sports that exists.  Yes, they are human and miss calls at times, but for the most part, they do an admirable job, and it’s another profession and career to consider within the game of basketball.

Dick Bavetta began his NBA officiating career on December 2, 1975.  Bavetta officiated 2,635 consecutive games and never missed an assigned game in his career, exhibition, season, or playoffs.  

Think for a moment, how many times you didn’t show up for work, or school, or practice, because you weren’t feeling well?  Maybe you just needed a day to relax and recover from daily challenges?  Dick Bavetta battled against all of those emotions and feelings and made an effort to be present and run up an down the court on a nightly basis for almost four decades.  When we desire be successful at something in life, I think we forget how important it is to just show up.  Showing up and exhibiting effort on a consistent basis is a key habit one develops throughout life.  Taking pride in what you do and  giving everything you have are traits and qualities that which are ingrained deep within successful individuals.  

Ponder the mental challenge of showing up for work 2,635 straight times, but also consider the physical battle.  Dick Bavetta was 74 years-old when he retired.  The amount of running and physical endurance Bavetta did on his own in preparation for the games was revolutionary for referees.  Bavetta estimated that a referee typically runs 6-8 miles per game.  Listed below, is a comment from Dick Bavetta on his training:

“I'm from a different generation. In 1988 we went to three officials, so we expanded our staff from 35 to 60. We needed younger people; they came in in better shape. I was probably the first in 1983 to start an off-season training program. I started to see the need to, rather than wait until July every year, to try to turn the light switch on and off which isn't so easy to do as you get older, that I would now start to do this on a regular basis on my off days when I came home from a trip. That evolved into the '90s. Probably 1990, 1991. I started to now run during the season. I would run on my off days during the season.”

The important fact here is that Dick Bavetta didn’t wait to begin training until right before the season began.   It became a year-long process for him because he wanted to be able to do the best job that he could and perform at the highest level possible.  It is that type of preparation and dedication which produces results.

Contributing writer Jasen Sousa for Premier Hoops is the author of a number of poetry and fiction books for young people.  Jasen has an M.F.A. in Creative Writing and is a life-long participant and fan of the game of basketball.  

Basketball Women

It should not matter what your appearance is, if you’re good enough for the job, you should be given the opportunity to excel at it.  However, throughout time, stereotypes have been built into our minds, that something should appear a certain way.  What is acceptable and what is not, is ingrained in our retinas.  Our perception of successful is present whether we are the one interviewing for the job, or the one doing the hiring.  However, every now and then, something, or someone comes along and changes our entire perception of how we view the world along with the individuals who operate inside of it.  

Basketball has always been at the forefront when it comes to social issues and the NBA has done an outstanding job throughout the years of being progressive in these areas, being one of the most diverse workplaces you can find.

This past week marked a notable milestone for the NBA and for the San Antonio Spurs as they hired Becky Hammon as the first full-time female assistant on an NBA coaching staff.  The San Antonio Spurs are known as a no-nonsense franchise that does not do things for publicity stunts.  They didn’t hire Becky Hammon to make headlines, they did it because they believe she is a tremendous coach who will be just as effective as any male coach could be.  

Also, the NBA Players Association recently hired a new boss, a female boss, Michele Roberts.  Michele Roberts will be the first woman to lead a men’s professional sports union.  Yes, a bunch of male athletes filled with testosterone and covered with tattoos, sat down together, voted, and selected a woman to represent their best interests.  

In addition, Violet Palmer is also a long-time female NBA referee who at the moment, is the only female full-time referee in the NBA.  

These recent events in basketball display that there are so many different ways to have an impact on the game.  

Sometimes playing a professionals sport is just not in the cards, but you would still like to be involved in some capacity.  Then there is also that other thing called time.  Time eventually catches up to all athletes, and you have to think about what you are going to do next.  

For many of us, basketball is more than just a game.  It’s an activity that kept us out of trouble as young people, it’s an activity that helped us learn about discipline, it’s an activity that introduced us to a wide range of teammates from all different cultural and social economical backgrounds.  Sports has a way of bringing people together and looking past many of the injustices and flaws that exist in many other areas of society.  

Before you can want to become something, you have to believe it’s possible.  You have to be able to visualize it.  You have to have some type of concrete evidence that you are not crazy, that what you are dreaming can become a reality.  The entire basketball family all over the world thanks Becky Hammon, Michele Roberts, and Violet Palmer for allowing us to imagine the unimaginable.   

Contributing writer Jasen Sousa for Premier Hoops is the author of a number of poetry and fiction books for young people.  Jasen has an M.F.A. in Creative Writing and is a life-long participant and fan of the game of basketball.