The lacrosse diet
Lacrosse players should have 5-6, small and healthy meals per day. Eating small portions frequently increases your metabolic rate and provides you with consistent energy levels throughout the day. Eating frequently also ensures that your body will be able to build lean muscle and lower your body fat level. As soon as you wake up, have two glasses of water. 20 minutes later, have a big breakfast to signal your body to wake up. Have a medium sized lunch and a smaller dinner.
It goes without saying that you should avoid processed foods and fast food as much as possible. A general rule (that does have exceptions) is that if it came in a box, can, or bag, you should not be eating it. Each meal should include a lean protein, whole grains, low-fat dairy, and healthy fats. Good sources of healthy fats are nuts, seeds, and fish. While non-athletes do not need a significant amount of fat in their diet, it is very important for lacrosse players to have their fat intake equal about 25-30% of their total calories to fuel your body after burning off calories in practices and games.
While it is not necessary, you may want to take a daily vitamin supplement to prevent injuries. For example, if you have had a stress fracture before, a good idea would be to take a vitamin C supplement to prevent a reoccurrence of the injury.
You should drink water continuously throughout the day. It is one of the most important parts of the diet that is often overlooked. As little as 3% dehydration in your body leads to a 10% drop in performance. Shoot to drink half your body weight in ounces of water everyday. On game days you can have a sports drink, but on regular practice days it is best to stick to water.
Sample Day of Meals:
Breakfast:
2 cups of green tea
1 bowl of cereal-good cereals are Cheerios, Fiber One, Raisin Bran, Kashi Go Lean, Quaker Life
1 packet of oatmeal
2 egg whites
1-2 pieces of whole wheat or rye toast
Morning Snack:
Fruit smoothie (can be bought pre-made at grocery stores)
1 bowl of fruit over yogurt
Lunch:
2 glasses of water
1 piece of grilled chicken
1 cup of steamed broccoli
1 peanut butter & jelly sandwhich
Afternoon Snack:
1 glass of water
1 apple
Dinner:
2 glasses of water
1 piece of grilled salmon
Small portion of pasta
2 cups of asparagus
It goes without saying that you should avoid processed foods and fast food as much as possible. A general rule (that does have exceptions) is that if it came in a box, can, or bag, you should not be eating it. Each meal should include a lean protein, whole grains, low-fat dairy, and healthy fats. Good sources of healthy fats are nuts, seeds, and fish. While non-athletes do not need a significant amount of fat in their diet, it is very important for lacrosse players to have their fat intake equal about 25-30% of their total calories to fuel your body after burning off calories in practices and games.
While it is not necessary, you may want to take a daily vitamin supplement to prevent injuries. For example, if you have had a stress fracture before, a good idea would be to take a vitamin C supplement to prevent a reoccurrence of the injury.
You should drink water continuously throughout the day. It is one of the most important parts of the diet that is often overlooked. As little as 3% dehydration in your body leads to a 10% drop in performance. Shoot to drink half your body weight in ounces of water everyday. On game days you can have a sports drink, but on regular practice days it is best to stick to water.
Sample Day of Meals:
Breakfast:
2 cups of green tea
1 bowl of cereal-good cereals are Cheerios, Fiber One, Raisin Bran, Kashi Go Lean, Quaker Life
1 packet of oatmeal
2 egg whites
1-2 pieces of whole wheat or rye toast
Morning Snack:
Fruit smoothie (can be bought pre-made at grocery stores)
1 bowl of fruit over yogurt
Lunch:
2 glasses of water
1 piece of grilled chicken
1 cup of steamed broccoli
1 peanut butter & jelly sandwhich
Afternoon Snack:
1 glass of water
1 apple
Dinner:
2 glasses of water
1 piece of grilled salmon
Small portion of pasta
2 cups of asparagus