Fall 2014

Women’s Lacrosse Nutrition Guide

Every good lacrosse player practices stickwork, footwork, positioning, shooting, passing, catching, and clearing the ball. The great lacrosse players also practice proper nutrition. Optimal nutrition is essential for peak performance. The long practices and hours of training increase the energy needs of an athlete compared to a non-athlete. But, this does not mean that athletes can eat anything and everything they feel like eating. Quite the opposite. The demands of training and the increased energy needs make it imperative athletes not focus on just replacing the calories they are burning, but to replace the nutrients that will maximize performance and health by relying on high-quality fuel.

Don’t Just Eat, Eat Right.

Focus on lean sources of protein and high-quality, nutrient dense carbohydrates.

Protein. Adequate amounts of protein foods are essential for top performance. Necessary in order to preserve lean muscle mass, maximize power and strength, repair muscle damage and compensate for protein burned as energy during longer duration exercise, athletes in training need more protein than non- athletes. Animal foods are the foods most concentrated in protein, however quality plant-based sources of protein can also help meet daily protein needs.

Healthy Choices:

lean meats low-fat milk lentils poultry low-fat yogurt beans fish low-fat cheese nuts shellfish soy milk seeds egg tofu, tempeh nutbutters egg whites seitan Lean meats include chicken, turkey, bison, lean or extra lean ground chicken or turkey

Lean cuts of beef and pork include those that have “round” or “loin” on the label or all called flank steak, filet and 90% lean ground beef or pork

Nuts, seeds and nutbutters contain protein, but are also significant sources of calories and fat and should be eaten in moderation.

Fall 2014

High Quality, Nutrient Dense Carbohydrates. Carbohydrates are the main sources of fuel for athletes. Carbohydrates and the stored form of carbohydrates, called glycogen, are essential for optimum performance during the high-intensity intermittent work and prolonged endurance training of lacrosse. However to stay healthy and maintain a healthy weight during training and competition, focus on the highest quality carbohydrates.

Healthy Choices:

Seasonal Veggies Oranges Quinoa Seasonal Fruits Berries Low-fat Dairy Sweet Potato Beans Low-fat granola Corn Lentils Wild Rice Peas Brown Rice Garbanzo Beans Carrots Oat, steel-cut Whole Wheat Pasta Turnips Barley Cereals, whole grain Squash Bulgur Breads, whole grain Bananas Farro To be considered a good source of whole grains, the words “whole grain” should be listed in the first two or three items on the ingredient list of the back label. Combat Oxidative Stress. Free radicals build up in the body during high intensity training. Boost your immune system by choosing fruits and vegetables high in antioxidants. The more color, the more antioxidants. Think blueberries, blackberries, strawberries, kiwis, oranges, broccoli, carrots, beets, tomatoes, sweet potatoes, etc. Stay Clear of Unhealthy Fats. Saturated fats and trans fats are linked with inflammation. With the added stress of exercise and the pounding of muscles and joints during training, athletes deal with enough inflammation already. Stay clear of processed, packaged and fried foods, and higher fat meats. Reap the benefits of the non-inflammatory monounsaturated fats by choosing olive oils, avocados, nuts, seeds and salmon.

Fall 2014

Training volumes and intensity can vary day to day or during different times of the season. As your training changes, be sure to adjust your nutrition as well. The United States Olympic Committee has

designed great visual aids to help you change your eating habits according to your training needs. Consuming more high-quality nutrient dense carbohydrates becomes important on days of hard training or

competition.

Fall 2014

Fall 2014

Eat Right, At the Right Times

Eating the right kinds and amounts of carbohydrates, protein and fat at the right times significantly improves the body’s ability to train harder, become stronger and fitter, and play better. Before. For morning workouts, consuming a carbohydrate rich breakfast restores the liver glycogen that has depleted while sleeping, increases muscle glycogen and tops off blood glucose levels. Incorporate a pre-training meal or snack for moderate to intense training sessions lasting > 75 minutes.

Aim for 30-60 grams of carbohydrates 30 to 60 minutes before exercise Everyone is different. Experiment with the timing and type of carbohydrates and foods to determine your personal tolerance for eating before working out. Liquid carbohydrates in the form of sports drinks may be easiest to tolerate when time is limited.

During. The body’s energy stores known as glycogen last only a few hours during moderate to intense workouts. As glycogen runs low, exercise intensity and work output decreases and muscle tissue breakdown and immunosuppression increases. Carbohydrate availability during exercise and glycogen levels are major determinants of performance. Consuming carbohydrates during exercise is even more important if energy levels are already low from skipping meals or restricting calories.

When and how much?

Length of workout Amount of carbohydrate When

45-75 minutes 30 grams After 45-60 minutes

1 to 2 ½ hours 30-60 grams Every hour

> 2 ½ hours 70-90 grams Every hour

After. Recover to Repeat. The body has an increased ability to restore glycogen burned during exercise for 2 hours immediately following a workout. Consuming a combination carbohydrate-protein snack ASAP following a game or practice will maximize recovery, allowing you to train hard and better the next time.

Aim for 30-60 grams of carbohydrate plus 10-15 grams of protein

Plan ahead and come prepared, If it is going to take more than 2 hours to shower and make it back to the cafeteria or dorms to get something to eat, or if you are heading right to class after practice, pack a carbohydrate-protein snack. Some easy healthy options include a half a sandwich with 2 oz of meat, 8 oz of chocolate milk or soy milk or a Greek yogurt with berries.

Fall 2014

H20 Makes You Go!

(pun intended) Causing core body temperature to rise and fatigue to set in early, even mild dehydration can be detrimental to an athlete and her performance. When making a serious, conscientious effort to replace fluid losses during exercise, 80% of athletes fail to stay properly hydrated. Restricted to timeouts, halftime or water breaks, it may be impossible to completely replenish all of the water (potentially liters of it) lost from the body through sweat and respiration during games and practices. Therefor, staying hydrated off of the field becomes imperative. Fluid needs and losses differ from athlete to athlete. Monitor hydration status by aiming for at least 4 trips to the bathroom daily and urine should be transparent to pale yellow each time.

Goals of Hydration #1 Begin practice or games well hydrated by drinking fluids throughout the day and especially one hour before practice or games. #2 Replace sweat losses regularly during practices and games #3 Rehydrate after games or practices to replace weight lost as fluids – drink 16-24 oz for every pound lost. Tips to increase hydration:

ü Drink by schedule, not by thirst.

ü Water is best, but food and other beverages count too, especially, fruits, crunchy veggies, soups, popsicles and non-caffeinated beverages.

ü Don’t leave home without it- always carry a container you enjoy drinking from.

ü Add a lime or lemon wedge to make plain water more appealing.

ü Drink a glass of water first thing in the morning and before and after each meal.

REFERENCES: 1. Dunford M, Doyle JA. Nutrition for sport and exercise. Belmont, CA: Wadsworth, Cengage Learning; 2011. 2. Ryan M. Sports Nutrition for Endurance Athletes 3rd ed. Boulder, CO: Velo Press; 2012.

3. Rosenbloom CA, Coleman EJ. Sports Nutrition A Practice Manual for Professionals 5th ed. Academy of Nutrition and Dietetics; 2012. 4. Clark N. Sports Nutrition Guidebook 5th ed. Newton, MA; Human Kinetics; 2014. 5. www.teamusa.org