Female Athletes, Lacrosse – What to Eat on Game Day

Be honest.

It feels really good to be a part of a movement that in some ways is unique to your generation.

If you are a girl involved in Lacrosse, you can feel really good about that.

The trending growth is unique to your generation.

According to uslacrosse.org, “US Lacrosse released its annual participation report today and the number of players on organized teams in 2014 was 772,772, an increase of 3.5 percent from 2013. Last year marked the 11th consecutive year that the net increase of players topped at least 20,000. The largest segment of participation is at the youth level (under 15), with just under 425,000 participants.”

So if you play Lacrosse, good for you.

You are part of a growing movement.

Do as you get ready for game day, in terms of a diet that may help you obtain the best performance, what should you eat?

Though the following article is for informational purposes only, still there might be at least one or two points that might benefit you. Please consult your physician first and then enjoy.

Lacrosse – What to Eat on Game Day

By Jennifer Milus

Let’s start with the 3 days before the big tournament! Eating right on game day is not near enough! If you want to play 2-4 games in a day… remember that garbage in means garbage out! If you eat junk, you’ll play just that way! You need to start carb loading and hydrating 3 days before the big day!

Portions:

For the purposes of this article, a serving of a protein, fruit or vegetable is the size of one’s fist.

Protein:

By this I mean pure protein: fish, eggs (remove yolk), turkey, chicken, pork or lean beef. Peanut Butter does not count.

Fats:

During this time, limit your fats to what is inherent to your food. Eat no fried food until your tournament is over. You may eat a pat of butter on your whole wheat toast, BUT: eat no hydrogenated fat- not margarine, peanut butter*, crackers or cookies that have even “partially hydrogenated” oils in them. These types of fats sit like sludge in your veins. They slow you down and impair your oxygen carrying capacity. This means you will be slower, and get out of breath more than you would have otherwise.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Raw Nuts:

I repeat RAW nuts. I good mix of raw nuts (even in a trail mix) is easy to find at Trader Joe’s! Bring a big zip lock bag in your bag to the tournament! Great for snacking! Eat only a handful at a time… at most, 2 handfuls/hour.

Sugar and White flour:

Both of these are short chain carbohydrates/simple carbs. They result in quick energy, and a slow of energy afterwards as your blood sugar plummets. Eat whole wheat pasta, bread, avoid sugar during this time. No white bread.[adToAppearHere]

Processed Food:

I have not found much processed food that was not chock full of hydrogenated fat, white flour and sugar. So stay away from it. Eat whole foods. Real food, as straight from the earth as you can.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Day – 3

3servings of protein: one at each meal.

3-4> servings of fruit: eat at meals or snacks.

3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your veggies.

Salt your food, but not heavily.

Eat Whole wheat products if you are eating them, and eat brown rice instead of white.

6 glasses of water today.[adToAppearHere]

Day – 2

3 servings of protein: one at each meal.

3-4 servings of fruit: eat at meals or snacks.

3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your veggies.

Eat a large salad with dinner.

Salt your food, but not heavily.

Eat Whole wheat products if you are eating them, and eat brown rice instead of white.

6 glasses of water today.

Day – 1 this is the day before the play day.

3 servings of protein: one at each meal.

3-4 servings of fruit: eat at meals or snacks.

3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your veggies.

Eat a large salad with dinner, and pasta or brown rice.

Salt your food, but not heavily.

Eat Whole wheat products if you are eating them, and eat brown rice instead of white.

6 glasses of water today.[adToAppearHere]

Morning of:

Wake up at least 2 hours before you play.

Drink something warm so you can go to the bathroom before you play. This will help you feel lighter and be faster on your feet.

I drink a cup of coffee or 2 because it helps mobilize free fatty acids, this turning up your fat burning machine, and reducing the glycogen used… you’ll need all you can get!

Eat 2-3 eggs… I remove all the whites but one.

Drink a cup of juice

Eat Oatmeal or 2 pieces of whole wheat toast (one pat of butter only)

Bring a piece of fruit for in between every game, plus some raw nuts. OR:

2- 3 energy bars- ones with protein in them… balance bars or such.

Drink water this morning!

Lunch/Game day:

Nothing fried, No hot dogs. Eat a sandwich and a piece of fruit.
Water! If we are at a tournament, and you have any questions at ALL about what you should be or not be eating, do NOT hesitate to ask. Just be ready for the answer. You might not hear what you were hoping for!

Dr. Jen Milus has been in sports performance enhancement and injury rehab since 1985 and private practice for over 12 years. Dr. Milus is dedicated to helping athletes perform at peak levels, as well as prevent and treat sports related injuries.

When training athletes of any level, having an understanding of what an athlete is going through both physically and mentally is paramount. Dr. Jen Milus has just this understanding. Dr. Milus is a Palmer College of Chiropractic Alumni. She has competed at elite levels as a distance and ultra distance runner. Dr. Milus has also competed in triathlons, mountain biking, soccer, field hockey, lacrosse, softball, obstacle course racing, racquetball, volleyball, golf and body building. She is an active sports coach. She has coached softball, soccer, and is currently a lacrosse coach. She has worked with young athletes to collegiate and Olympic level phenomes. She has trained men, women, and children to enhance their power.

Dr. Jen Milus, DC
http://www.backsafegolf.com
http://www.fireagility.com
http://www.triplethreatlax.com

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https://www.uslacrosse.org/blog/national-lacrosse-participation-grows-35-percent-in-2014