Self-care creates sustainable competitive advantage. Failure results in disadvantage.
What is Self-Care?
Self-care involves putting our bodies and mind in the best possible situation to succeed. Some coaches emphasize it and others less so. For this piece, I'll include the following.
- Sleep
- Hydration
- Nutrition
- Recovery
- Mindfulness
- Chemical Health
A Stanford study in basketball players who extended sleep showed sprint times reduced by an average 4.5%. Both free-throw and 3-point shot accuracy significantly improved by 9% and 9.2%, respectively. Sleep better, play faster and better.
For high school basketball players, I'd focus less on supplements and more on consistently executing a few fundamentals. The best nutrition plan is the one a teenager will actually follow.
1. Eat Real Food Most of the Time
A simple rule:
Protein + Fruit/Vegetable + Carbohydrate at most meals.
Examples:
- Eggs, toast, fruit
- Turkey sandwich, apple, milk
- Chicken, rice, vegetables
- Greek yogurt, berries, granola
The goal isn't perfection. It's avoiding the cycle of skipping meals and then eating junk food late at night.
2. Carbohydrates Are Fuel
Many athletes mistakenly fear carbs.
Basketball is a sprint-and-recover sport. Players need carbohydrates to:
- Maintain energy
- Recover from practice
- Support concentration
- Replenish glycogen stores
Good choices:
- Oatmeal
- Rice
- Potatoes
- Pasta
- Whole grain bread
- Fruit
The player who practices hard but under-fuels is often the player who "hits the wall" late in games.
3. Prioritize Protein
A good target for most high school athletes is roughly:
- 20-30 grams of protein at each meal
- Protein spread throughout the day
Sources:
- Chicken
- Turkey
- Lean beef
- Fish
- Eggs
- Greek yogurt
- Cottage cheese
- Milk
- Beans
Protein supports recovery and muscle development from training.
4. Hydration Is a Competitive Advantage
Many athletes begin practice already dehydrated.
Simple markers:
- Pale yellow urine is generally good.
- Dark yellow urine often means they need more fluids.
A basketball player should:
- Drink throughout the day
- Drink before practice
- Drink during practice
- Replace fluids afterward
Water is usually sufficient for practices under an hour. For longer, intense sessions, sports drinks can have a role.
5. Never Skip Breakfast
Many high school athletes:
- Skip breakfast
- Eat little at lunch
- Arrive at practice under-fueled
This creates:
- Low energy
- Poor focus
- Reduced effort
- Increased injury risk
Even a quick breakfast helps:
- Greek yogurt and fruit
- Oatmeal
- Peanut butter toast
- Egg sandwich
6. The Two-Hour Rule Before Games
About 2-3 hours before competition:
Eat a meal that is:
- High in carbohydrates
- Moderate in protein
- Low in fat
- Low in heavy fried foods
Examples:
- Turkey sandwich and fruit
- Pasta with grilled chicken
- Rice bowl with lean protein
Avoid experimenting on game day.
7. Recovery Starts Immediately
Within 30-60 minutes after practice:
Examples:
- Chocolate milk
- Greek yogurt and fruit
- Turkey sandwich
- Protein shake and banana
The goal is carbohydrates plus protein.
8. Sleep Is the Ultimate Supplement
No supplement beats:
- 8-10 hours of sleep
- Consistent bedtime
Recovery, growth, reaction time, learning, and injury prevention all improve with sleep.
9. Be Careful With Supplements
Most high school players don't need:
- Pre-workouts
- Fat burners
- Exotic supplements
They often need:
- Better breakfast
- More water
- More fruits and vegetables
- More sleep
Food first.
10. A Coach's Nutrition Philosophy
"You don't have to eat like a professional athlete. You just have to stop eating like someone preparing to fail. Basketball rewards preparation. The ball doesn't know whether you studied film, got eight hours of sleep, or drank enough water—but your body does. Good nutrition isn't about looking better. It's about having enough energy, focus, and toughness to play your best when the game gets hard."
- Post-exercise light walking has value
- Post-workout hydration
- Foam rolling can help reduce muscle soreness and increase perceived recovery
- Some athletes tolerate "thermal contrast" therapy
Shower-Based Contrast
For athletes without access to tubs:
- 30–60 seconds cold
- 2–3 minutes warm
- Repeat 4–6 times
Total session: 10–15 minutes
- Improve focus
- Improve sleep
- Improve grades and standardized test scores
- Lower circulating stress hormones
- Reduce anxiety and depression
Most coaches evaluate possessions by whether the shot went in. Elite coaches evaluate whether the possession created an advantage.
— Adam Barnes (@CoachBarnes1) June 8, 2026
Did the offense force a tag?
Did the defense rotate?
Did the possession generate an open look?
Over large sample sizes, process beats outcome.…






