im looking to increase my vert, im 6'0"/1" and im getting just above my wrist to the ring, im starting to work out more and have picked up the excersises from friends and internet guides but i need a decent food plan to make the muscle growth process faster and more effective.
i dont want to use supplements, i just need good examples of the best meals to eat, what snacks or extras, when to eat them, and in what sort of moderation.
also what and should i eat before and after basketball training and the best technique to it, and the same for weight training, do i eat? when and what? and at what sort of intervals during training
thanks

Everytime you eat consume:
1 serving of protein(EAAs + EFAs)
1 serving of veggies(fiber + micronutrients)
1 serving of fruit(fiber + micronutrients + low GI carbs)
1 serving of healthy fats(EFA + fiber(nuts) + lowers GI of meal)

Tam's post is right on, so check that. You definitely need to be getting in a good amount of protein, whether thats from chicken, milk, beef, fish etc, doesn't matter much.. Can you drink milk? If so, drink a tall glass (2 cups worth of milk) or so after each training session, no matter if it's lifting, sprinting, basketball, etc.

As for "extras", the best stuff I use is peanutbutter (reeces ), whole milk, and bananas.. if you're broke that stuff is pretty cheap, and so is top ramen noodles so hook those up if you need too, extra carbs via pasta.

Don't worry too much about what you're eating before basketball or lifting, just make sure you eat good the day before and a few hours before the game/training session.. As for what to eat before TRYING TO PR VERT (or jump your highest, sprint your fastest, etc), that's a different subject and i'm going to drop a small blog on that today..

Don't eat during training..

as far as what I prefer people eat prior to basketball or training, I'd go with this spicy stir fry im addicted too..Carrots/broccoli/cauliflower/one potato/one jalepeno, and a glass of milk or protein source such as chicken/sandwhich etc.. I would eat something like that 5-6 hours before basketball / lifting if possible, then eat something small 1.5-2 hours before basketball/lifting such as a small sandwhich/banana/milk.. You don't want to eat a TON before basketball/lifting, that digestion can leave you fatigued.

i'll post that blog about PR nutrition in a bit.

peace