Are you looking to take your lacrosse game to the next level? Then nutrition is key!
Keeping your body in optimum shape through proper nutrition will provide sustained energy and improved performance during practice, games, and competitions. Eating right doesn't have to be complicated - by following a few simple tips, you can ensure that your diet supports an active lifestyle.
In this post, we'll discuss the best nutrition for lacrosse players with easy-to-follow advice so you can perform at your peak during every game. Now let's get started!
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Take Away Key Points:
Lacrosse Nutrition to Keep the Players at Their Best
Eating healthy foods as part of overall lacrosse nutrition can positively impact an athlete's performance.
Let's see what ideal lacrosse nutrition includes.
1. Getting plenty of protein
There are various reasons why lacrosse players or any athlete, in general, need more protein. Protein helps build up your muscles but also enables you to burn fat. For example, fifteen percent of your daily caloric intake should be protein. It will give your body the fuel to perform better and offer maximum standards.
If you're looking for some foods that are high in protein, you can look for: beef, chicken breasts, hard-boiled eggs, beans, pork, raw vegetables, pita with to-go hums, Greek yogurt, and fruit.
2. Healthy fats for an optimal athletic performance
Low-fat foods are popular nowadays, and many people consume a balanced meal to prevent a fat increase in their body weight. However, remember that everyone needs fats, and there are healthy fats for you to eat.
Athletes burn more calories than average, ingesting foods with healthy fats and nutrients. So, the student-athlete should also think of fats as a necessary part of training sessions and practices.
Some foods high in essential fats give athletes energy while also moving nutrients throughout the body. These foods include: nuts, olives, fish, avocados.
3. Taking minerals & vitamins
Every lacrosse player should live a healthy lifestyle to reach peak performance on the lacrosse field.
However, you cannot be the best lacrosse player by only consuming the right foods and participating in a balanced diet. You need to supplement your diet with minerals and vitamins. These include:
- Vitamin C - helps the body ward off infection
- Calcium and Vitamin D - help the joints and bones stay healthy
Some of the best foods and meals, including these ingredients, are fruit (dried fruits as well) and vegetables. However, they also have simple carbohydrates to replenish your energy in no time.
4. Adding more carbohydrates
Athletes also need to inject carbohydrates into their bodies to fuel their brains and add more energy to improve their overall health, have more strength at training sessions, and do the sport of lacrosse better.
For this reason, athletes should consume the following nutrients: oatmeal, soy milk, flaxseed, blueberries and almond butter.
Almond butter and flax add healthy fats for good inflammatory responses. In addition, blueberries provide antioxidants and support your overall health.
Finally, almond butter and soy milk increase the protein content. This is crucial for enhancing muscle recovery.
5. More energy is needed for maximum performance
When athletes are worn out due to long training sessions and cannot practice anymore, they can try various energy bars, such as RX, GoMarco, Clif, etc., to improve their condition and continue the training practice.
However, energy bars are not enough, so you should also consume fruit as additional fuel for energy for proper lacrosse nutrition. An apple also helps you support your body more, adding more energy.
In addition, many nutritional specialists suggest chocolate milk as a good energy source among young players.
6. Drinking half your body weight for optimal nutrition support
Staying hydrated all day is crucial for your body's health, not just lacrosse games, sport training sessions, and more practice. Hydration is cumulative, and you must include it in your daily nutrition program.
To maintain healthy hydration, you must consume fluid early and regularly throughout practice or game time. Ensure you always keep a water bottle near you, and take four to five gulps at each break. Hydration keeps you fresh, gives you the energy to continue with lacrosse, and keeps your body optimal.
However, for longer intervals, you can also consume a sports drink. Sports drinks are popular among athletes, especially ones full of carbohydrates, as they will provide muscle fuel for the second half of the lacrosse game.
You can also talk to your sports physician to determine how much fluid you need to inject for optimal hydration, as rules are not the same for all athletes.
FAQs
What is the best food to eat before a lacrosse game?
A carb-based snack and more fluid is an excellent meal for an hour before game time. You can add fruit or a handful of pretzels. But, at half time, you need a light-carb-based meal to keep your energy on the highest level.
What are the 6 foods an athlete should include in their diet?
The main six foods athletes should include in their diet are:
- fruit
- oatmeal
- starchy and non-starchy vegetables
- whole grain bread or crackers
- wild or brown rice
- high-fiber, non-sugary cereals
- quinoa
What should a 14-year-old athlete be eating?
A fourteen-year-old athlete should consume the following meals:
- Whole grains and other complex carbohydrates (brown rice, sweet potatoes, beans, squash, oats, quinoa, whole wheat bread, whole grain breakfast cereals)
- Fruits: 2-4 times per day
- Vegetables: 3-5 servings per day
- Lean proteins: yogurt, fish, milk, eggs, tofu, chicken, lentils, beans
What should an athlete not eat before a game?
Before a game, an athlete should not eat: vegetables, fruits, milk, junk food, beans. All of these foods will make indigestions, making them slower and sluggish.
How many calories should a lacrosse player eat?
Here are the data:
- carbohydrates: 300-400g for a daily total
- protein: 95-116 g daily total
- fat: varying based on daily calorie requirements
What is the best fast food to eat before a game?
The best fast food to eat before a game includes:
- pasta (noodles or spaghetti with poultry, meat, or veggies)
- grilled or roasted chicken dinners
- burgers with extra lettuce or tomatoes
- thick crust pizza for carbohydrates
Conclusion
Proper nutrition is essential for any athlete who wants to perform at their best. This is especially true for lacrosse players, who need quick bursts of energy and strength.
You can stay healthy and energized throughout the season by including the right mix of fats, proteins, carbohydrates, hydration, vitamins, and minerals.
Keep this nutrition for lacrosse players tips in mind as you plan your meals and snacks, and you'll be sure to have a successful season on the field.
Freddy is the heart and soul of Lacrosse Runner. As a former athlete, Freddy is very passionate about Lacrosse. He keeps up with the sport’s changes and innovations and often tests the new equipment released by the leading manufacturers. Read more here