Nutrition

A healthy diet is one that maintains or improves overall health. Professional athletes have to have a healthy diet in order to achieve peak performance.

Objectives

Students will learn the basics of proper nutrition and its importance for athletes and athletic performance. Students will apply this knowledge to tracking a full day of meals and determining if they have a healthy, balanced diet.

Materials

  • Worksheet
  • Food cards
Nutrition

Academic Standards

6th Grade:

  • Health 3-M-1.3 Interpret the nutrition information available on the Nutrition Facts panel of food labels.
  • Health 3-M-1.4 Use nutrition information to differentiate between nutrient dense foods and low nutrient foods.

7th Grade:

  • Health 1-M-3.1 Describe the benefits of and barriers to practicing healthy behaviors (e.g. practicing good nutrition).

8th Grade:

  • Health 1-M-3.4 Analyze the impact on health of selecting foods and beverages of various caloric and nutritional value.
Nutrition

Discussion Questions

  • What do you think of when you hear the word ‘nutrition’?
  • Do you think nutrition is important?
  • What are the major food groups?
  • What foods can you list from each food group?
  • What is your favorite food?
    • Which food group(s) does your favorite food fall into?
    • Do you think your favorite food is nutritious?

Reflection Questions

  • What should athletes eat in order to be strong and fast?
  • How could you change your diet to be more nutritious to help improve your athletic performance?
  • What connections can you make between nutrition and basketball?

Answer Key

Students’ answers will vary, based on the game. Ensure that the final combination of food groups matches what is recommended.

Nutrition
Nutrition

Setup

  • For this activity, students will review the different food groups. This is probably a concept that most, if not all, are familiar with.
  • If needed, teach a quick mini-lesson on the major food groups.

Vocabulary

Balanced meal: A meal that provides a healthy and nutritious combination of foods in appropriate proportions.

Nutrition: The process of providing or obtaining the food necessary for health and growth OR the branch of science that deals with nutrients/nutrition, in humans.

Nutrition

Activity

  • Lead the students in discussing healthy nutrition and the different food groups using the questions provided or your own. Ask students to come up with a pre-game meal for an athlete (specifically, a basketball player). Would it be different from a soccer player, an archer, or a swimmer? How so?
  • Show the students the video below that discusses calorie intake and eating healthy
  • Discuss the role of nutrition for a basketball player.
    • Proper nutrition is necessary for energy, recovery, and overall performance.
    • Basketball players have high energy demands and need a well-balanced diet to meet those needs.
      • Good nutrition starts with understanding the three macronutrients: carbohydrates, proteins, and fats.
    • NBA Nutrition Facts:
      • Pre-game meals are timed carefully.
        • NBA players typically eat 3–4 hours before tipoff to fuel their performance without feeling too full.
        • A pre-game meal includes complex carbohydrates (like rice, pasta, or sweet potatoes), lean protein (like chicken or fish), and healthy fats (like avocado or olive oil).
        • Carbs are the primary energy source.
        • Carbohydrates help maintain energy and muscle endurance throughout the game.
        • Some players will snack on fruit, granola bars, or peanut butter sandwiches 1 hour before the game.
      • Post-game recovery starts immediately.
        • After a game, players eat meals high in protein and carbohydrates to repair muscles and replenish glycogen stores.
        • Examples: grilled chicken with quinoa and vegetables, or a protein shake with fruit.
      • Hydration Facts:
        • Players can lose 3–5 pounds of sweat during a single game.
        • This is why hydration starts before the game even begins.
        • Electrolytes are key.
        • Players don't just drink water—they often use sports drinks (like Gatorade) or custom electrolyte mixes to replace sodium, potassium, and magnesium lost through sweat.
        • Hydration is constant.
      • During timeouts and halftime, players drink fluids to prevent dehydration, which can lead to muscle cramps, reduced focus, and fatigue.
    • Game-Day Example (NBA Player Routine):
      • Pre-game (3 hrs before): Grilled chicken, brown rice, steamed vegetables, water
        • 1 hour before: Banana + almond butter
        • During game: Water + electrolyte drink
        • Halftime: Sports drink, fruit, possibly a small energy bar
        • Post-game: Protein shake, then full meal with carbs and protein
  • Explain the role of hydration and the types of fluids NBA players use for hydration
    • Water
      • When it's used: All day long, including pre-game, during breaks, and post-game.
      • Why:
        • Rehydrates the body.
        • Helps regulate temperature and muscle function.
        • Essential for performance and focus.
      • Fact: Dehydration of even 2% can reduce athletic performance.
    • Sports Drinks (e.g., Gatorade, BodyArmor)
      • When it's used: During and after games.
      • Why:
        • Replaces electrolytes (sodium, potassium, magnesium, chloride) lost in sweat.
        • Provides quick carbohydrates for energy.
      • Fun fact: NBA teams often use custom blends of sports drinks depending on the player’s sweat rate and electrolyte loss.
    • Electrolyte Mixes / Tablets (e.g., Liquid I.V., Nuun, LMNT)
      • When it's used: Pre-game and during breaks.
      • Why:
        • Provides a sugar-free way to replace key minerals.
        • Useful for players with high sweat rates or cramping issues.
    • Coconut Water
      • Why some players use it:
        • Natural source of potassium and hydration.
        • Some prefer it over processed sports drinks.
    • Protein Shakes + Recovery Drinks
      • When it's used: After games or practices.
      • Why:
        • Combines hydration with protein and carbs to aid muscle recovery and glycogen replenishment.
        • Usually taken with water or milk/plant-based milk.
  • To play the game, set up a large, safe play area. It can be indoors or outdoors. Place all food cards face down on one side of the area. Mark a starting line on the opposite side for each team using cones or painter’s tape. Students should be divided into groups and each group should have the worksheet.
  • Game instructions:
    • On the start signal, the first player from each team sprints to the other side, picks up one food card, and brings it back.
    • To “earn” that food group, the team must roll the die.
    • The number rolled corresponds to a fitness challenge (posted on the board or explained beforehand):
    • Once the team completes the challenge, they write the food group name from the card onto their worksheet.
    • Repeat the process until teams collect at least one item from each of the five food groups.
      The first team to complete a balanced meal wins - but all teams should aim to fill their entire plate!
  • At the end of the activity, lead students in a short discussion using the reflection questions provided or your own.

Additional Activity

Nutrition