Gatorade Sports Science Institute, PepsiCo, Inc., 3800 Gaylord Parkway, Suite 210, Frisco, TX, 75034, USA.
Gatorade Sports Science Institute, PepsiCo, Inc., Bradenton, FL, 34210, USA.
Sports Med. 2022 May;52(5):971-993. doi: 10.1007/s40279-021-01606-7. Epub 2021 Dec 14.
Basketball players face multiple challenges to in-season recovery. The purpose of this article is to review the literature on recovery modalities and nutritional strategies for basketball players and practical applications that can be incorporated throughout the season at various levels of competition. Sleep, protein, carbohydrate, and fluids should be the foundational components emphasized throughout the season for home and away games to promote recovery. Travel, whether by air or bus, poses nutritional and sleep challenges, therefore teams should be strategic about packing snacks and fluid options while on the road. Practitioners should also plan for meals at hotels and during air travel for their players. Basketball players should aim for a minimum of 8 h of sleep per night and be encouraged to get extra sleep during congested schedules since back-to back games, high workloads, and travel may negatively influence night-time sleep. Regular sleep monitoring, education, and feedback may aid in optimizing sleep in basketball players. In addition, incorporating consistent training times may be beneficial to reduce bed and wake time variability. Hydrotherapy, compression garments, and massage may also provide an effective recovery modality to incorporate post-competition. Future research, however, is warranted to understand the influence these modalities have on enhancing recovery in basketball players. Overall, a strategic well-rounded approach, encompassing both nutrition and recovery modality strategies, should be carefully considered and implemented with teams to support basketball players' recovery for training and competition throughout the season.
篮球运动员在赛季中面临多种恢复挑战。本文旨在综述篮球运动员的恢复方式和营养策略的文献,并介绍可在各级比赛中赛季各阶段应用的实用方法。睡眠、蛋白质、碳水化合物和液体应成为整个赛季的基础组成部分,无论是主场还是客场比赛,都应强调这些内容,以促进运动员的恢复。无论是乘飞机还是坐大巴,旅行都会带来营养和睡眠方面的挑战,因此,球队在旅途中应制定策略,选择合适的零食和液体。从业者还应为球员在酒店和乘坐飞机时的用餐做好计划。篮球运动员每晚应至少睡 8 小时,并鼓励他们在赛程紧张时多休息,因为背靠背比赛、高工作量和旅行可能会对夜间睡眠产生负面影响。定期进行睡眠监测、教育和反馈可能有助于优化篮球运动员的睡眠。此外,纳入固定的训练时间可能对减少卧床和醒来时间的变化有益。水疗、压缩服装和按摩也可以作为赛后有效的恢复方式。然而,需要进一步的研究来了解这些方式对增强篮球运动员恢复能力的影响。总的来说,应仔细考虑并与球队一起实施全面的战略方法,包括营养和恢复方式策略,以支持篮球运动员在整个赛季的训练和比赛中的恢复。