🏀 Youth Basketball Nutrition Plan
Designed to fuel performance, recovery, and growth for youth athletes.
🍽️ Daily Nutrition Breakdown
- Carbohydrates (50-60%) – Whole grains, fruits, vegetables, brown rice, oats.
- Proteins (15-25%) – Chicken, turkey, eggs, tofu, lean beef, beans, Greek yogurt.
- Fats (15-25%) – Avocados, nuts, olive oil, peanut butter, seeds.
- Hydration – Minimum 6–8 glasses of water daily + more during games/practices.
🍳 Sample Daily Meal Plan
Breakfast
- Scrambled eggs or Greek yogurt with berries
- Whole grain toast or oatmeal
- Banana or apple
- Water or low-fat milk
Lunch
- Grilled chicken or turkey sandwich on whole wheat bread
- Carrot sticks or side salad
- Apple slices or mixed fruit
- Water or 100% fruit juice
Pre-Game Snack (1-2 Hours Before)
- Peanut butter sandwich, granola bar, or banana with almond butter
- Hydration: Water or electrolyte drink
Post-Game Recovery
- Chocolate milk or protein shake
- Turkey wrap or rice bowl with veggies and protein
- Water to rehydrate
Dinner
- Grilled fish or chicken breast
- Brown rice or quinoa
- Steamed vegetables (broccoli, carrots, etc.)
- Water or low-fat milk
✅ Tips for Parents & Coaches
- Plan meals ahead on practice and game days
- Limit sugary drinks and processed snacks
- Encourage fruits and hydration over supplements
- Keep quick healthy snacks on hand (nuts, trail mix, fruit, granola bars)