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TOP 10 TIPS FOR LACROSSE PLAYERS
Jennifer O’Donnell-Giles MS, RD, CSSD
1. ENSURE SUFFICIENT ENERGY STORAGE
• Lax Games begin the day before
– 1 to 2 servings of carbohydrate
– 1 serving of protein
– 1 serving of good fat
Additional energy intake will facilitate glycogen and protein storage and minimize inflammation
2. TOP IT OFF
•3-4 hours before the game
•1 hour before the game
•30 mins before the game
•Think “Mini Meals”
3. GET AND STAY HYDRATED
• Drink water frequently to maintain adequate hydration status
• Remember, when your body is only 1% dehydrated your speed and endurance will be drastically impaired
4. CONSIDER ELECTROLYTES
• Electrolytes that play a role in hydration:
– Sodium, chloride, potassium, magnesium, and calcium
• E-tabs or E-Supplements
5. TOURNEY TIPS
• Plan Pack Prepare
– Chocolate Milk, Yogurt, Trail Mix, Sports Bars
• Manage Energy Storage
6. BEWARE OF ENERGY DRINKS
• Can be dangerous if consumed prior to the game.
• If eating properly, hydrating and sleeping well you will not feel tired!
7. USE CAUTION WITH SUPPLEMENTS
• Food should take priority over supplements.
• Many promise false claims and can be dangerous
• Make sure supplements are third party tested.
– www.nsfsport.com
– www.informed-choice.org
8. SLEEP
• 8-10 hours of sleep is optimal.
• HGH is released during sleep.
• Crucial for recovery, strength etc.
9. RECOVER AND REFUEL
• Consume a recovery snack that is high in carbohydrates and protein within 20 minutes after the game
10. REHYDRATE
• After competition, sip on water every 10-20 minutes for the remainder of the day
www.mylacrossenutrition.com