Nutrition Guide

As a lacrosse player, proper nutrition is essential to fuel your body for the demands of the sport, support growth, and enhance performance. Here's a nutrition guide tailored for lacrosse players aged 5 to 18 years:

Stay Hydrated:

• Drink plenty of water throughout the day. Hydration is crucial for performance and recovery. Carry a water bottle and take sips frequently during practice and games.

Balanced Meals:

• Aim for balanced meals that include carbohydrates, protein, healthy fats, and a variety of fruits and vegetables.
• Carbohydrates provide energy: whole grains, fruits, vegetables, and legumes are excellent sources.
• Protein supports muscle development and repair: include lean meats, poultry, fish, dairy, eggs, beans, and plant-based protein sources.
• Healthy fats are essential for overall health: opt for avocados, nuts, seeds, and olive oil.

Pre-Game and Post-Game Nutrition:

• Pre-game: Consume a balanced meal with a mix of carbohydrates and protein about 3-4 hours before the game. This could be whole-grain pasta with lean meat or a turkey sandwich on whole-grain bread.
• Snack 30-60 minutes before the game: Choose a light snack that's easily digestible, such as a banana or a granola bar.
• Post-game: Replenish with carbohydrates and protein within an hour of finishing the game. Chocolate milk, yogurt with fruits, or a turkey sandwich are good options.

Snack Smartly:

• Healthy snacks between meals can help maintain energy levels. Opt for fruits, nuts, yogurt, whole-grain crackers, or trail mix.

Avoid Sugary Beverages and Junk Foods:

• Limit soda, energy drinks, and sugary juices, as they can lead to energy crashes and are not beneficial for health or performance.

Don't Skip Breakfast:

• Breakfast is essential for fueling your body after a night's rest. Choose nutritious options like whole-grain cereals, oatmeal, eggs, or smoothies with fruits and vegetables.

Timing Matters:

• Eat smaller meals and snacks more frequently throughout the day to maintain energy levels and support metabolism.

Recovery Nutrition:

• After intense practices or games, consider including foods rich in antioxidants to aid in recovery. Examples include berries, dark leafy greens, and nuts.

Listen to Your Body:

• Pay attention to hunger and fullness cues. Eat when you're hungry and stop when you're satisfied.

Consult a Professional:

• If you have specific dietary needs, health conditions, or performance goals, consider consulting a registered dietitian or nutritionist to create a personalized plan.

Remember, nutrition plays a vital role in both performance and overall health. By following these guidelines and making healthy choices, lacrosse players can optimize their athletic abilities and enjoy the sport to its fullest.