5 gram per pound of bodyweight. Proteins give the muscle energy to grow but carbohydrates are just as important to promote the muscle to heal.
The following is a 3 day meal schedule recommended to the athlete:
Day 1:
Breakfast- High energy cereal with whole milk
Fruit of his choice
Apricot nectar juice
Lunch-
Baked tuna
Baked potato
Lima beans
Frozen Yogurt
Dinner-
Steak
Baked potato
Corn and peas
Frozen sherbet
Snack (3)- left up to the athlete
Day 2:
Breakfast- Eggs and whole wheat or grain toast
Fruit of his choice
Apple juice
Lunch-
Baked or roasted fish
Baked potato
Corn
Frozen Yogurt
Dinner-
Baked chicken
Baked potato
Corn and beans
Frozen sherbet
Snack (3)- left up to the athlete
Day 3:
Breakfast- Hot cereal with whole milk
Fruit of his choice
Pineapple juice
Lunch-
Steak or ground beef
Baked potato
Beans
Frozen Yogurt
Dinner-
Baked fish
Baked potato
Corn and peas
Frozen sherbet
Snack (3)- left up to the athlete
Workout schedule and recommended exercise
Work outs will be done 3 days a week and every other day to allow the muscle to heal and recuperate properly. Work out days while be Monday-Wednesday- Friday or Tuesday- Thursday-Saturday with Sunday being for rest and recuperation. The exercises in the workout schedule are specifically for basketball players. Winters (2010) in the article, "Strength Training Workout for Basketball Players" states, "Our basketball weight training program is designed to help prevent athletic injuries, and produce a strong, lean, and flexible basketball player. We really feel like our emphasis on getting bigger and stronger in the weight room has paid huge dividends for us on the basketball court." In addition to muscle mass, the athlete must remain agile and flexible to keep from hurting his ball playing abilities.
The following principles need to be followed to achieve the optimal workout:
Weight train 2-3 times per week on non-consecutive days.
Perform each repetition with proper technique.
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