As we approach the month of April, we know that youth and high school spring lacrosse seasons are now underway, or will be shortly, in almost all regions of the country. In some cases, athletes have prepared throughout the offseason in order to perform their best once they get on the field.
But as an athlete, have you also given thought about the types of foods that will fuel your body throughout the season, and the possible impact of those nutritional choices on your performance?
“A healthy diet impacts a young athlete’s development because what we take into our bodies is what we use for energy,” said Dr. Lindsay Jones, a pediatric sports medicine physician at MedStar Health. “And energy is what we need to perform on the athletic field.”
Carbohydrates are the body’s main source of energy and the most important nutrient for athletes. Think of carbs as the gas in your tank. If athletes don’t eat a diet high in carbohydrates, they will experience poor performance and chronic fatigue.
Some of the carbohydrates recommended by nutritionists for teenage athletes include whole grain cereals (such as oatmeal), whole grain breads and pasta, low fat dairy (especially milk and yogurt), fresh fruits and vegetables. A good rule of thumb for young athletes is to make sure that half of your plate at mealtime is comprised of carbohydrates.
“If nutritional intake for an athlete is not adequate, then the athlete may not perform as well. There may be more errors, and injury risk goes up,” Jones said.
Athletes that play stop-and-go sports, such as lacrosse, were found to fatigue slower and have better speed when eating a diet higher in carbohydrates. Consuming carbohydrates within 30 minutes after exercise and again after two hours can help muscles reload and rebuild quicker.
Jones says that lean proteins, found in foods like chicken, pork, turkey, and nuts are also an important part of a young athlete’s diet. She understands that fitting in a full meal on game days can be difficult, so Jones notes the benefits of healthy snacking.
“It’s important to plan ahead and think about which nutritional snacks pack a really good combination of things,” she said. “You want some carbs and proteins. Having a snack an hour before competition is appropriate, along with drinking a 20-ounce bottle of water to make sure that hydration is met.”
Mary Ellen Kelly, a board certified sports dietitian and a member of the USA Lacrosse Sports Science and Safety Committee, has created a free online recipe book that includes six easy-to-make meals for nutritionally-minded athletes.
“Recognizing that food is fuel for our bodies, we absolutely want to optimize our fuel sources by choosing high quality food,” Kelly said.
She says that parents and coaches can play an important role in helping young athletes to make the right food choices.
“We have to remind youth athletes that what they are putting into their body will absolutely translate to their performance on the field,” Kelly said.
Additional nutrition and hydration resources are available online at usalacrosse.com/nutrition-hydration.
