A paper specializing in basketball and reviewing the evidence of ergogenic aids has been published. A certain level of evidence has been confirmed for caffeine, vitamin E, vitamin D, EPA, etc. Report of a Spanish researcher.
Basketball nutrition strategy that requires instant power and endurance
During a basketball game, the player’s exercise intensity reaches 85% of maximum heart rate, and blood lactate levels increase by 2.7 to 6.8 mmol. In addition to such high-intensity action, the mileage during the game reaches 4 to 5 km, so aerobic performance is also required, and the player’s VO2max is said to require 50 to 60 mL / Kg / min. Appropriate nutritional strategies are essential to support such high performance and to prevent injuries and promote recovery. Many basketball players use sports supplements to supplement their dietary nutrient intake.
However, the results of studies on the usefulness of ergogenic aids conducted on basketball players so far are inconsistent. The authors of this paper examined the possibility of a basket-specific nutritional strategy with ergogenic aids through a systematic review of previously published papers.
Literature search methods and research choices
Search literature using PubMed / MEDLINE, Web of Science, Cochrane Library, and Scopus. The articles published from the start of each bibliographic database to the end of 2021 were targeted. The eligibility criteria were studies in which interventions were performed using supplements in basketball players, and the exclusion criteria were studies in which interventions were performed for therapeutic purposes and the subjects included those with a history of illness or trauma.
Gender, age, competition level, race, etc. were not limited in order to improve analytical skills. The search was conducted in accordance with the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-analyses) guidelines, and was conducted independently by two researchers. The disagreement about acceptance or rejection was resolved through discussions with a third researcher.
From the 295 hits in the search, 40 were finally extracted for analysis. The supplements considered were the most vitamins in 11 cases, followed by caffeine in 9 cases. Below, 6 cases of protein, 5 cases of carbohydrates, 2 cases each of creatine, nitrate, sodium bicarbonate, 1 case each of eicosapentaenoic acid (EPA), β-alanine, cysteine, glutamine, magnesium.
Evidence for basketball player recovery and performance improvement
Since then, the paper has been divided into research aimed at recovery strategies and research aimed at improving performance, and analysis has been added.
Ergogenic aid to promote recovery
In terms of carbohydrates and protein, 20g of carbohydrates and 20g of creatine for 7 days have been reported to have a positive effect on recovery markers for male basketball players. There are also reports of a positive association between protein supplement intake and brain oxygenation during exercise.
Regarding vitamins, it was reported that non-elite players had a significant effect on recovery markers when taking vitamin E in the range of 200 to 268 mg. The combination of vitamin C 500mg and vitamin E 150mg, the combination of vitamin E 268mg and EPA 2g, and the combination of vitamin C 1,000mg and β-carotene 8mg also improved the recovery markers. In addition, there were reports that multivitamins suppressed the prevalence and duration of colds.
In addition, some effects have been reported for magnesium 400 mg, glutamine, nitrate, etc.
Ergogenic aid to improve performance
It has been reported that taking 24 g of whey protein or casein for 8 weeks before and after training had a significant effect on anaerobic performance and body composition.
Ingestion of 3-6 mg / kg of caffeine 60-75 minutes before exercise has been reported to improve anoxic performance. Three studies were found on aerobic performance, but none had a control group. In addition, studies considering circadian rhythms have reported that taking caffeine in the morning rather than in the evening has a significant effect.
In addition, some effects have been reported on β-alanine, sodium bicarbonate, beet root juice, and the like.
Recommendations from conclusions and reviews
The paper concludes, “Before using supplements, you need to practice a well-planned and nutritious diet to meet the needs of basketball players, and a nutritional education program for that is also needed. “, And the recommendations from the systematic review are listed. The following is an excerpt from that.
- Effective amounts of caffeine to enhance anoxic performance and sensation range from 3 to 6 mg / kg and are more effective when taken 60 to 75 minutes before morning exercise.
- Ingestion of protein etc. is important to improve recovery. Take about 0.5g / kg or 25g of protein just before exercising and before going to bed. Alternatively, take a combination of carbohydrates and creatine. For example, 1g / kg of protein and carbohydrates or 20g of carbohydrates and creatine for 7 days.
- Supplements may benefit basketball players to promote recovery and health. For example, vitamin E 200-268 mg, vitamin D 10,000 IU, EPA 2 g, etc. However, it is necessary to strengthen the evidence through future research.
Documentary information
The original title is “Ergo-Nutritional Intervention in Basketball: A Systematic Review”.[Nutrients. 2022 Feb 2; 14 (3): 638]
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