Lacrosse Liftoff: Fueling Performance for Youth Lacrosse Players

The Importance of Nutrition for Lacrosse Players

Lacrosse is a fast-paced sport that demands agility, endurance, speed, and strength. Players should prioritize a nutrition strategy that supports their high-intensity training and competitive play.

Key Nutritional Components for Lacrosse Players

• Vitamins and Minerals: A diverse intake of fruits and vegetables helps ensure players receive essential nutrients for bone strength and energy metabolism.
• Hydration: Water is important for performance, and drinks with electrolytes can help replenish minerals lost through sweat.
• Carbohydrates: As the main energy source, carbs are important for sustaining energy throughout practices and games. Players should prioritize complex carbohydrates like fruits and vegetables.
• Proteins: Important for muscle maintenance, protein sources such as tempeh, cottage cheese, black beans, and quinoa help repair tissues stressed by repetitive movements.
• Fats: Healthy fats from sources like hazelnuts, avocado oil, and sesame seeds provide long-lasting energy and support hormone production.

Proper nutrition is important for optimizing performance and maintaining health in lacrosse. It contributes to:

• Energy Production: Lacrosse involves quick bursts of energy for sprints and powerful shots, so youth lacrosse players need carbohydrates to fuel these actions.
• Muscle Repair: The physical and repetitive nature of lacrosse requires athletes to consume protein to aid in muscle recovery and growth.
• Hydration: Proper fluid intake supports quick decision-making and agility, important for fast-paced play and effective ball handling, while helping to reduce the risk of muscle cramps.
• Mental Acuity: A balanced diet supports brain function, helping players stay sharp and make split-second decisions.
• Injury Prevention: Adequate nutrition strengthens muscles and joints, helping to reduce the risk of injuries common in lacrosse, such as strains and sprains.

Nutritional Breakdown for a 150-Pound Lacrosse Player

Pre-Game Nutrition

2-3 hours before the game:
Calories: 500-700 kcal
Carbohydrates: 70-100 grams
Protein: 20-30 grams
Example Meal: Spelt pasta with roasted vegetables and a drizzle of tahini sauce.

30-60 minutes before the game:
Calories: 100-150 kcal
Carbohydrates: 20-30 grams
Protein: 5-10 grams
Example Snack: A small bowl of freekeh salad with cherry tomatoes and basil.

During the Game

Hydration and Quick Energy:
Calories: 50-100 kcal per hour
Carbohydrates: 10-20 grams per hour
Example: Electrolyte drink or a few slices of starfruit.

Post-Game Nutrition

Within 30 minutes after the game:
Calories: 200-300 kcal
Carbohydrates: 30-50 grams
Protein: 15-20 grams
Example Snack: A smoothie made with kale, kiwi, and hemp protein.

1-2 hours after the game:
Calories: 500-700 kcal
Carbohydrates: 60-90 grams
Protein: 25-35 grams
Example Meal: Black bean and quinoa stew with roasted sweet potatoes.

Hydration Tips

• Water: Encourage players to drink water consistently throughout the day to stay hydrated and maintain performance.
• Electrolyte Beverages: Beneficial during intense or prolonged activities to replace lost minerals and prevent cramps.
• Hydrating Fruits: Fruits like watermelon and lychee contribute to overall hydration and provide quick energy.

Healthy Snacks for Sustained Energy

Snacks are important for maintaining energy levels throughout the day, particularly between school, practice, and games:

• Roasted Pumpkin Seeds with Paprika: Provides protein and fiber for sustained energy.
• Sorghum Puffs with Almond Butter: A crunchy snack that offers healthy fats and carbohydrates.
• Coconut Yogurt with Passion Fruit: Combines healthy fats and natural sugars for a refreshing snack.
• Hazelnut and Date Energy Bars: Made with hazelnuts, dates, and oats for a nutrient-dense snack.

Proper nutrition is important for lacrosse players aiming to enhance their performance. By focusing on balanced meals, appropriate timing, and hydration, players can improve their energy levels and recovery. Parents play an important role in supporting their young athletes with nutritious meals and snacks, helping ensure they are always prepared to excel on the field. 

For personalized nutrition plans, consulting a sports nutritionist can provide tailored recommendations to meet a lacrosse player’s specific needs and goals.

Help Protect Your Young Lacrosse Player With Pomi

Get ahead of the game with youth lacrosse insurance by putting pomi on your team. Choose from two reliable coverage options or combine them to help protect your athlete from the unexpected on or off the field!

We do not provide nutrition advice for health or disease purposes. Always consult with your physician before implementing a nutrition plan.