Task Introduction

Choose one sport below to help you develop your sports nutrition guidelines.

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Your task will be to research the sport’s requirements and then develop recommendations for food/hydration before, during and after competition.

The guidelines should be around 600 words long, and are intended for an audience that has limited nutrition and food knowledge.

Your guidelines should contain information about the sport and associated energy systems. You also need to make recommendations for food or hydration during, post- and after competition.

Your suggestions should be practical and realistic with regard to the cost, accessibility, preparation and preparation of the suggested food.

Task Process

Choose one sport.

Look for information on the sport.

For a deeper understanding of the sport, including its intensity, duration and training requirements, you might consult books and journals.

It is important to keep track and maintain a list of sources you include in your references.

Examine your Module 3 notes to find out which energy systems are being used in competition and training.

Determine the best nutrition advice on food and fluids for competition.

Answer to Question: DTN308 Nutrition For Sports Performance

Basketball players should eat a balanced diet

Basketball energy systems

For basketball players, each of these energy systems is essential for the performance of their training and competitions.

In a basketball match, almost 85% of the athlete’s energy comes from the Phosphagen System, then nearly 15% from the Glycolytic System, and a negligible amount from oxidative pathways (Milioni, 2017, et. al.).Phosphagen System For RecoveringThe phosphagen energy system utilizes Adenosine triphosphate-phosphocreatine for energy.

The ATP phosphocreatine is able to provide instant energy with rapid surges.

The phosphagen systems requires about 30-90 seconds for an energy regaining break due to the lack of oxygen (Milioni and al., 2017).

Glycolytic Systems for Fast Breaks

During rapid breaks, energy is supplied by the glycolytic systems.

To release ATP from the body and to make lactic acids, glycolysis is required.

The energy source can be used to moderate strength movements, but takes between 60 and 240 seconds to fully recover (Milioni, 2016).Oxidative System For Attainment

Although this system is not often used in basketball, it is vital for the game’s success.

The aerobic pathway called the oxidative energy system is critical for continuous performance during a match.

While glycolytic and phosphagen systems are responsible for releasing ATP, lactic acids, the aerobic oxidative energy system reloads them, which increases the recovery periods of those energy systems (Milioni, 2017).

Food Before the Game

Basketball players should eat healthy meals every day.

Their daily diets help to increase their muscle glycogen levels, which in turn maximizes their performance.

It is recommended to have a meal 3-4 hours prior to the match. You can also snack 1 to 2 hours before the match.

The food consumed before the event must provide carbohydrates, should be low in fat, moderately high in fiber, and should not contain any cholesterol (Pascale Martin Jose, Jose, & Belanger (2016)).

Pre-game meal 4-6 hours before

Low fat pastas, noodles, rice and bread rolls

Chicken and salads

Cereals (rolled oatmeal, corn flex and quinoa)

Pancakes with yogurt or fruits

Milk, custards, or yogurt

Fruits and 100% juicesVegetables like potato, sweet potato, chickpeas, soybean, sweet corn and lentils (, 2017)

Snacks about an hour before the game

Cereal bars and sprouts

Fruits with yogurt

Almonds, oat biscuits


Drink fluids before and during the game.

It will preserve electrolyte levels in the body and allow for optimal water retention. (Maughan & Meyer 2013).

Match-Day Eating

You should provide carbohydrate rich foods during breaks and throughout the match.Energy boosting foods during game breaks

Bread rolls and sandwiches

Wholegrain fruit barsFruit yogurt

Flavored milk

Watermelon, banana, and watermelon are some examples of fruits.Sultanas and rice crackers (, 2017)


The players must keep hydrated during games.

Players should continue to drink water, according to their requirements.

Sport drinks that are consumed during a game can boost performance by providing additional electrolytes or carbohydrate.

After The Game

To maintain player health and performance, it is crucial to consume recovery foods right after the match.Recovery FoodsPasta, bread sandwich, soupsProtein rich foods like chicken, beef, eggs, fishesVegetables

Dairy products: cheese, milk custard and yogurtFruit salads and smoothies (, 2017)

Refer toMaughan, R. J., & Meyer, N. L. (2013). Hydration during intense exercise training.

R. J. Maughan & N. L. Meyer. Limits to Human Endurance (pp. 25-37). Karger Publishers.Milioni, F., Zagatto, A., Barbieri, R., Andrade, V., dos Santos, J., Gobatto, C., . . . Papoti, M. (2017).

Energy systems contribution to the running-based, anaerobic sprint trial.

International Journal of Sports Medicine (38(03), 226-232.Pascale, M., Martin, F., Jose, L., & Belanger, J. F. (2016).

Making the best food decisions before competing: Designing and evaluating a nutrition intervention with the intervention mapping framework.

Journal of Physical Education and Sport Management. 7(1),

(2017, May 18.

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