Lacrosse players need proper nutrition to keep up the pace and perform effectively on the field. A player who eats a balanced diet will gain more strength, power and endurance when training, and will feel more energetic during competition.

The average distance covered in a soccer match is 5.6 miles, so it is critical to fuel up prior to competition. Pre-game meals and snacks will help prevent hunger and fatigue and are necessary for peak performance.

Two to three hours before the game:

Players should consume foods high in carbohydrates with a small amount of lean meat or dairy. High fat foods should be avoided.

Good sources of carbohydrates include:

  • whole grain breads and cereals
  • fruits
  • vegetables

Lean proteins include:

  • chicken
  • turkey
  • low-fat milk
  • yogurt
  • eggs

One hour before the game:

Choose foods that are low in fat and easily digested. Foods high in carbohydrates are ideal. Good examples include:

  • yogurt
  • crackers
  • fruit or fruit bars
  • sports beverages

Meats and other protein-rich foods should be avoided.

Post-game meals:

It is important to replenish what the body lost during competition. Eating for recovery helps you stay energized and refuels muscles.

  • A post-game meal should be consumed 30 minutes to two hours after competition and should be high in carbohydrates.
  • Sports drinks and most energy bars and gels are quick and easy choices.