Andrew Pace
Basketball is a sport that requires stamina and strength, and playing the sport can help burn calories and lose weight. It has been observed that the NBA is shifting towards speed and shooting over size, with players changing their bodies to keep up with the evolving demands of the game. This involves focusing on lean muscle and strength over bulk and size. Playing basketball for at least 30 minutes a day can help burn up to 240 to 350 calories per half-hour, depending on weight. In addition to playing the sport, a proper diet is crucial for losing fat and gaining muscle. This includes trimming calorie intake, staying away from fatty foods, and consuming nutrient-dense meals.
| Characteristics | Values |
|---|---|
| Skinny players can excel in | Pickup games |
| Less stress on | Ankles and knees |
| Reduces risk of sprains and strains | |
| Injury prevention | |
| Fewer physical fouls | |
| Staying light on feet | |
| Increased endurance | |
| Increased speed | |
| Increased agility | |
| Increased energy | |
| Increased range | |
| Increased strength |
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What You'll Learn
Playing basketball burns calories
Basketball is a great way to burn calories. The combination of running, jumping, and quick lateral movements does wonders for your body. Even a casual shootaround in your driveway can burn up to 350 calories per hour, while a more competitive game of basketball can burn even more.
Playing a half-court game of basketball burns about 558 calories an hour, while a full-court game will burn around 747 calories an hour. If you're playing alone, you can still burn calories by shooting by yourself, then running around to chase the ball and taking another shot. Moving quickly from one area of the court to another will help intensify the calorie burn.
Playing basketball for 30 minutes a day can help you lose 250 calories, which translates to 230 grams per week or 1 kilo per month. It's important to note that the number of calories burned will depend on the intensity of the game and the individual's weight and fitness level.
In addition to burning calories, basketball also helps build lean muscle and strength. This is evident in the NBA, where players are increasingly prioritizing lean muscle and speed over bulk and size to keep up with the league's evolving style of play.
Overall, playing basketball is a fun and effective way to burn calories, improve your fitness, and even lose weight.
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NBA players are slimming down
NBA players are increasingly prioritising speed and agility over bulk and size. This shift in focus is reflected in the changing physiques of players across the league, with many choosing to slim down and focus on building lean muscle.
The NBA's strategic focus has evolved to favour speed and shooting over size and back-to-the-basket post-ups. This shift has prompted players to transform their bodies to keep pace with the evolving demands of the game. The trend towards "small ball" has led to a league-wide emphasis on athleticism and speed, favouring thinner players who can cover more ground and move quickly between positions.
Joe Abunassar, a longtime NBA trainer and founder of Impact Basketball, has witnessed this transformation firsthand. He has seen players like Kevin Garnett, Kristaps Porzingis, and Kyle Lowry prioritise lean muscle and strength over bulk. Younger players are also embracing this trend, drawing inspiration from the workout routines of veterans like Carmelo Anthony and Jimmy Butler.
The impact of this shift is evident in the weight loss journeys of several notable players. Portland's Jusuf Nurkic lost 34 pounds, while New Knicks center Enes Kanter shed 38 pounds. The Sixers' Jahlil Okafor attributed his 20-pound weight loss to a vegan diet. Other players who have slimmed down include DeMarcus Cousins, Marcus Smart, Damian Lillard, and Lance Stephenson.
The strategic advantages of slimming down are clear. A leaner physique improves agility and speed, enabling players to keep up with the fast-paced nature of modern NBA games. This transformation also allows players to match up with a wider range of positions and sizes, enhancing their versatility on the court. As a result, teams are becoming lighter and faster, utilising their athletic advantages to outmanoeuvre heavier opponents.
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Diet and nutrition are important
Nutritional strategies are particularly important when there is limited time for recovery between matches, such as during short-term tournaments. In these cases, players should focus on faster and more efficient recovery methods, as well as optimal fuelling and hydration before and during matches. Sports drinks, gels, bars, and liquid meals can be beneficial in these situations when real food is unavailable or impractical to consume.
Supplements are also commonly used by basketball players to enhance performance, with caffeine, creatine, nitrate, sodium bicarbonate, and beta-alanine being popular choices. For example, creatine monohydrate supplementation can improve high-intensity exercise capacity and multiple-sprint performance. However, it is important to note that some supplements can cause weight gain, which may be undesirable for players who need to run and jump frequently.
In addition to nutritional strategies, basketball players are increasingly focusing on achieving a leaner physique to keep up with the sport's shift towards speed and shooting. This involves prioritising lean muscle and strength over bulk and size. Personal chefs and detailed nutrition plans can help players achieve their desired body composition and improve their performance on the court.
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Muscle over bulk
As the NBA shifts more and more toward speed and shooting over size and back-to-the-basket post-ups, players are increasingly prioritizing lean muscle and strength over bulk and size.
For example, Ian Mahinmi, after three unspectacular seasons for the Pacers, showed up to training camp a lean and strong 262 pounds, and went on to have the best year of his career. Similarly, Amir Johnson, a 30-year-old rookie, was put on a detailed nutrition plan and a tweaked workout regimen designed to help him slim down and stay in the league.
If you're looking to build muscle, it's important to have a plan to gain mass and muscle the right way. This includes a proper exercise regimen, and a nutrition plan that requires a large caloric surplus. It's recommended to consume 10-20% more calories than your body needs, with carbs comprising the largest percentage of your diet, followed by protein and fat.
To maximize muscle growth, it's important to follow proper nutrient-timing strategies to fuel and recover from exercise, including having a carbohydrate and protein-rich snack within 30 minutes of your workout. It's also important to get enough sleep and drink enough water to help your body rest, repair, and build.
While bulking, it's important to avoid foods that are high in calories but low in nutrients, such as sweets, desserts, and fried foods. These foods can increase markers of inflammation, promote insulin resistance, and raise levels of fat in your blood. Instead, focus on nutrient-dense, whole foods such as fruits, vegetables, starchy vegetables, grains, and seafood.
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Building muscle and losing weight
Overview
Strength Training
Strength training is crucial for building muscle. It includes exercises like lifting weights, push-ups, squats, and lunges. The CDC recommends strength training at least twice a week, targeting major muscle groups. It's important to gradually increase weights by no more than 10% each week to avoid injury and give your body time to adapt. Resistance training, a form of strength training, is particularly effective for increasing muscle mass, reducing body fat, and boosting your resting metabolic rate (RMR).
Aerobic Exercise
Aerobic exercise, or cardio, is important for overall health and calorie burning. However, it should be complemented by strength training to effectively build and maintain muscle. Examples of aerobic exercises include cycling, walking, running, and HIIT workouts.
Diet
A healthy diet is essential for losing weight and building muscle. Focus on consuming adequate protein, as it helps build and maintain muscle mass while keeping you feeling full. It is recommended to get at least 3 grams of protein per kilogram of body weight. Include protein-rich foods such as fatty fish (salmon, herring, sardines, trout), as well as nuts, fruits, vegetables, whole grains, and healthy fats like olive oil and avocado. Creating a calorie deficit by moderately decreasing your calorie intake, especially from carbohydrates and fats, can help with weight loss.
Planning and Consistency
Progress Tracking
Instead of solely focusing on weight, track your body fat percentage to measure your progress more accurately. This provides a clearer understanding of your fat loss journey and overall body composition.
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Frequently asked questions
Yes, playing basketball can help you lose weight. Playing basketball for at least 30 minutes each day can burn up to 240 to 350 calories per half hour, depending on your weight.
According to a study, the pooled mean body fat percentage was 13.1% for male players and 20.7% for female players.
Basketball players can lose weight and build muscle by incorporating both training and nutrition into their routines. Instead of treadmill programs, perform plyometrics and other bodyweight exercises to elevate your heart rate and engage your muscles.
