Fuel Your Lacrosse Performance With Proper Nutrition - Essay Sample

Introduction

The rights foods taken at the right time in particular quantities include carbohydrates, protein and a moderate amount of healthy fats in the diet. With carbohydrates being the primary promoter for lacrosse-playing hence 50% of the diet are carbohydrates to account for the 40 to 60 percent of daily caloric intake ("Lacrosse Nutrition," 2016). 20 to 40 percent of the daily caloric intake need to be obtained from eating proteins and 15 to 25 percent from fat hence proteins and fats will fill up on the remaining 50% of food ("Lacrosse Nutrition," 2016).

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Drinking Fluids

As athlete hydration is cumulatively aimed to reduce muscle tears, cramps, increase reaction time and overheating. Due to sweating during practice, workout or game, drink eight ounces of water or sports drink every 30 minutes due to numerous activities replacing body fluids lost (Giannetti, 2017). Drink water during the day to stay hydrated and use sports drinks during heavy workouts.

Use Healthy Local Restaurant Options

Due to the lack of time to cook, visit stores with healthy breakfast including spinach wraps with egg whites, tomato basil and whole meat. A hearty lunch provided in a local pub includes roasted beef salads and chicken quesadillas to fuel the lacrosse body. Healthy salads to be used are chopped antipasto, arugula, pasta, penne Pasquale, lobster ravioli, and Caesar (Hallissey, 2016). Doughnuts need to be replaced with a whole wheat bagel and fried foods replaced with sweet potatoes and pasta.

Take the Correct Minerals and Vitamins

Peak performance for John as an athlete required diet supplement using minerals and vitamins such as vitamin C helping the body immunity; Vitamin D helping joints and bones stay healthy, and calcium (ECAMPS SPORTS NETWORK, 2018). Iron supplements boost lacrosse players healing in case of injury faster than expected.

Develop a Structured Schedule

The snack and meals need to be timed to provide energy and hydration whenever required. Sports drinks or water should be packed with meals and snacks for pre-game and pre work out periods. Before the practice or workout, eat a carbohydrate-rich snack 45 minutes to an hour (Giannetti, 2017). The carbohydrate snack most common includes apple slices applied with peanut butter, fruits, trail mix, and peanut butter sandwich. After the practice, eat a protein snack to replace the mass burned off during practice.

References

ECAMPS SPORTS NETWORK. (2018, February 27). 3 Nutrition Tips for Lacrosse Players. ECamps LAX. https://laxcamps.com/3-nutrition-tips-lacrosse-players/

Giannetti, G. (2017, November 9). Eat to Compete: Nutrition Tips for Student Athletes. Welcome to URMC - Rochester, NY - University of Rochester Medical Center. https://www.urmc.rochester.edu/patients-families/health-matters/september-2017-1/eat-to-compete-nutrition-tips-for-student-athlete.aspx

Hallissey, T. (2016, March 15). Nutrition for Athletes: How to Fuel a Lacrosse Body. Major League Lacrosse. https://blog.nylizards.com/blog/nutrition-for-athletesblog.nylizards.com/blog/nutrition-for-athletes

Lacrosse Nutrition. (2016, June 8). Champion Athletes | Sports Nutrition. https://champion-athletes.com/lacrosse-nutrition/