Nutrition is one of the most overlooked areas of athlete development. It falls in the “Foundation” block of the Athlete Performance Pyramid and is paramount to allowing athletes to perform at optimal levels.
Girls’ lacrosse athletes are so active with practices, games, training sessions and tournaments that they need to pay special attention to their nutrition habits. Being properly hydrated and fueled for these events allows them to perform at their best.
Here are 4 macronutrients and hydration tips with specific ratios that girls lacrosse athletes should eat before one of major events listed above:
Protein-Protein is the building block of muscle. Before an athletic event, girls should eat good lean protein such as white fish, beef, chicken or turkey. Athletes should digest an amount of lean protein equal to 30% of the total calories of the meal.
Carbohydrates-Carbohydrates are energy sources for our muscles. Before an athletic event, girls should eat good complex, whole grain carbs such as fruit, whole wheat toast, potatoes and oatmeal. Athletes should digest an amount of carbs equal to 70% of the total calories of the meal.
Good Fats-Good fats are generally good for heart, healthy cholesterol and overall wellness. Examples of good fats are avocados, nuts and olive oil. Before an athletic event, girls should digest very little, if any good fats.
Hydration-Hydration should not start or end, however be more of a continuous habit. Athletes should drink the number of grams of water equal to their body weight.
By following these four pre-activity meal habits, girls lacrosse athletes will significantly improve their on the field performance.
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