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