HLTH 645
Case Study: Choose a Sport
Rachel Steinbarger
Liberty University
HLTH-645 Performance Nutrition for the Physically Active
Dr. Catharine Anna Henderson
August 1, 2021
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Selected Sport and Characteristics
The sport I have chosen to do this case study on is basketball, preferably women’s
basketball at the college level. The frequency of practice and games starts in September with
preseason workouts, or two a day practice which also includes strength training. These practices
include conditioning and then shooting workouts. The frequency of preseason last two to three
weeks depending on the program. At the end of September early October, the first official
practice begins for the team. If at an NCAA school the first official practice is October 14th, and
the first game is one month later November 14th. If at the NAIA or NCCAA level they have a 24-
week schedule not including post season tournament, so they are able to start practices and
games earlier while staying within the 24-week schedule.
Games begin late October, or the middle of November as stated above with non-
conference games at the beginning of the year or the later part of the fall semester and when the
winter or spring semester begins is when conference play happens. Conference play is games
scheduled within your conference and they are home and home games meaning they will play
away one game and the next time they play their opponent they will be home. The duration of a
season for women’s college basketball is a maximum of 30 games without counting scrimmages
exhibition games, and post season tournaments. Women’s college basketball season lasts roughly
from September to March, with the post season conference and national tournament starting late
February to beginning of March.
Practices are counted differently at the NCAA level than any other levels. Although, “the
NCAA restricts student-athletes’ in-season practice to 20 hours per week, or four hours per day.”1
This is a rule with the NCAA, but it is found in many investigations that many student-athletes
practice “at least 30 hours a week on average, with some sports reporting weekly practice
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commitments of more than 40 hours, according to a 2011 NCAA survey cited in the UNC
lawsuit.”1 Practices during season are all based on conference schedules and games, which
includes two games a week, four days of practice roughly two hours and a required one day off.
The intensity of workouts and practices start with intense training early or in preseason
and once season and games start the intensity level or practices and workouts becomes less and
less. The reasoning behind this is the duration of season for a women’s basketball athlete is
roughly seven to eight months with preseason, season and post season workouts. There are many
times injuries have occurred in women’s college basketball because lack of preparation for the
student-athlete. This meaning the student-athletes need the proper preseason training and
recovery to play a demanding season. “Interestingly Division I athletes on average play more
games (DI 28/27, DII 27/26, DIII 82/79 males/females), have a higher number of practices (DI
94/89, DII 82/79, DIII 73/65 males/females) whilst having the lowest average number of athletes
per practice (DI 13/12, DII 14/12, DIII 16/13 males/females) this might explain the higher injury
incidence as there are fewer player performing more regularly which increase the chance of
injury.”2
There are three trouble spots where most women’s basketball players at the college level
will report injuries during season and these are ankle sprains, knee injuries and concussions. “In
both male and female athletes the most commonly injured body parts are ankle ligament sprains
(24.6%), knee internal derangements (15.9%) and concussions (6.5%).”2 With basketball being a
contact sport during season injuries will happen. The biggest issues with the environment for
college women’s basketball players is the different surfaces these athletes will work out on. The
weight room, the gym, the track and many more surfaces can also cause injury if not in shape
and prepared for the lengthy season.
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1. Preseason needs/concerns/differences
The most important idea regarding nutrition in preseason is the need to make sure the
proper measurements are made to know what each student athletes body needs. This is
where they can have an idea of what their body needs throughout the day. The concerns
are the recovery portion during preseason because nutritional recovery is of the utmost
importance. The muscles and body will be put through some very intense workouts after
having some time off and the muscles will be working on repair as well as getting into
shape. Hydration is just as important during preseason as it is during season and
postseason. The differences between preseason nutrition, season nutrition and post season
nutrition is all about the workout length and energy spent during each workout. The
biggest concern overall is availability and having these female student athletes push past
the “I don’t want to get fat” stigma and learn what will help them produce on the court as
well as in the classroom. Nutrition is one of the most important factors for both of these
aspects.
2. Energy requirements and Predominate Metabolic Pathway
“Basketball is a demanding stop-and-go sport where the energy demands of the player are
constantly changing.”3 These student athletes in women’s basketball play at a very high
level and need to produce ATP at a very quick and fast rate. “As sprinting, jumping, and
bursting activities in basketball require very high rates of energy production.”5 A large
amount of oxygen is required for these athletes to produce the right amount of energy
from both the anaerobic and aerobic systems. CHO is used to help the aerobic system
work during practices, trainings and games. “At 50% of a person’s maximal oxygen
uptake (VO2 max), fat and CHO contribute about equally to fuel provision, but the
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intensity climbs to ~80% VO2 max and beyond, CHO and specifically muscle glycogen
becomes the dominant fuel.”5 It is important to know that the interval and intensity of the
practice and games needs both the aerobic and anaerobic systems to work together to fuel
the body.
3. Dehydration risk/hydration guidelines
“Research indicates that a body mass reduction of 2% (2.2 lb for 110 lb player) could
impair performance of basketball specific skills (field goal shooting) and movements
(sprints and defense).”4 As a basketball player they lose a lot of fluids from sweat and
there are many different factors with basketball athletes that can cause this loss of sweat.
“Many factors will influence sweat loss including genetics, temperature and humidity of
the environment, and exercise intensity.”4 Maintaining each athletes fluid loss is
important for them to compete at the highest level. Pre-exercise “players should aim to
consume 0.076-0.107 oz/lb of fluids 4 hours prior to practice and should be encouraged
to consume fluids slowly.”4 Many athletes especially college athletes, like women’s
basketball players show up to practices and games dehydrated. “If no urine is produced or
the urine is dark after consuming fluids an additional 0.046-0.076 oz/lb (5.0-8.4oz for 110
lb person) should be consumed 2 hours prior to the practice or game.”4 That is why it is
important to not only hydrate before, but during and after exercise.
During exercise it is important for and student athlete to use “a hydration beverage with
sodium helps retain fluids consumed, replace sodium lost in sweat, and stimulates
thirst.”4 Post exercise an athlete should focus on the rehydration phase. “Once sweat loss
for the given practice or game is known players should be encouraged to consume 20-24
oz of fluid for each 1 lb of body weight deficit.”4
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4. Specific nutrient demands and deficiencies of concern
“Due to the high-intensity nature of basketball carbohydrates will be the primary energy
source used during practice, training, or competition.”4 Carbohydrates give these
women’s basketball student athletes the fuel they need for the energy used during practice
or games. “The recommendation for daily carbohydrate needs with team sport athletes is
2.27-3.18g/lb/day.”4 In general a women’s college basketball player should continue to
maintain carbohydrates in their diet due to frequency and intensity of practices and
games. “As a guide players should aim for each meal to be about 2/3 carbohydrates.”4
Carbohydrates are a big area for concern because many female student athletes want to
maintain this image of being “fit and skinny” while putting their bodies through intense
training. The biggest concern is lack of time for some of these athletes and the lack of
knowledge and understanding that carbohydrates are beneficial and won’t make you gain
weight. These misconceptions really are hindering these athletes.
5. Recovery needs/concerns
The recovery needs for a women’s basketball player is protein. During “this time period
also represents a good opportunity to consume protein to help rebuild damaged
muscles.”4 The concern with this recovery need is the lack of access to this supplement or
food source and the amount that needs to be consumed withing 30-minutes to an hour
after exercise due to their busy schedules. For most athletes 20 grams of protein is what is
needed for recovery, but “smaller athletes may need a little less, larger athletes a little
more, so 0.11 g/lb will help you figure out the specific amount for a player.”4
6. Other challenging dietary issues particular to this sport (Gastrointestinal upset,
weight classes, food availability, timing etc…)
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There are five main issues female athletes have when it comes to nutrition. These include
not eating enough food, making unhealthy food choices, diet or restrictive energy intake
(carbohydrates) to maintain the “fit” appearance, energy output is bigger than the energy
input and lack of knowledge in timing of eating. The biggest issue is female student
athletes feel they need to fit an image and will do anything to maintain this image. They
seek perfection in body image and performance.
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References:
1. Jacobs P. Here’s the insane amount of time student-athletes spend on practice. Business
Insider. Published online January 27, 2015. Accessed August 1, 2021.
http://www.businessinsider.com/college-student-athletes-spend-40-hours-a-week-
practicing-2015-1
2. Examining basketball and it’s most common injuries. Kitmanlabs.com. Published April
20, 2016. Accessed August 1, 2021. http://kitmanlabs.com/examining-ncaa-basketball-
and-its-most-common-injuries/
3. Footprint.net. Accessed August 1, 2021.
http://secure.footprint.net/gatorde/prd/gssiwed/sf_libraries/sse-doc/bball-
taskforce_sse_164.pdf?sfvrsn=2
4. Nutrition and Hydration. Usab.com. Accessed August 1, 2021.
http://www.usab.com/youth/development/nutrition-and-hydration.aspx
5. Sport nutrition for basketball: Science-based recommendations. Gssiweb.org. Accessed
August 1, 2021. http://www.gssiweb.org/sports-science-exchange/article/sport-nutrition-
for-basketball-science-based-recommendations
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