What kind of Foods to Avoid for Lacrosse Players? As a lacrosse player, it’s important to fuel your body with the right foods to perform at your best. While there are many healthy options to choose from, there are also some foods that you should avoid. In this article, we will go over some of the foods that you should steer clear of to ensure that you’re getting the most out of your performance.
One of the first things to avoid is sugary drinks and snacks. While they may give you a quick boost of energy, they can also cause a crash later on, leaving you feeling sluggish and tired. Instead, opt for water or sports drinks to keep you hydrated and energized during your game or practice.
Another food group to be wary of is fried and greasy foods. These types of foods can be difficult to digest and can leave you feeling bloated and uncomfortable. Plus, they are often high in calories and low in nutrients, making them a poor choice for athletes who need to fuel their bodies with healthy foods. By avoiding these types of foods, you can help ensure that you’re feeling your best on the field.
Understanding the Lacrosse Player’s Diet
As a lacrosse player, your diet plays a crucial role in your performance on the field. Eating the right foods can help you maintain your energy levels, improve your endurance, and enhance your overall physical performance. On the other hand, consuming the wrong foods can negatively impact your performance and lead to fatigue, cramping, and poor recovery.
To optimize your diet, you should focus on consuming a balanced mix of macronutrients, including carbohydrates, protein, and fats. Carbohydrates are particularly important for lacrosse players as they provide the primary source of energy for your muscles. Good sources of carbohydrates include whole grains, fruits, and vegetables.
Protein is also essential for lacrosse players as it helps repair and build muscle tissue. Aim for lean protein sources such as chicken, fish, and beans. Fats are also important for providing energy, but it’s important to consume healthy fats such as those found in nuts, seeds, and avocados.
In addition to macronutrients, it’s important to consume a variety of micronutrients such as vitamins and minerals. These can be obtained through a balanced diet that includes plenty of fruits and vegetables. You may also consider taking supplements to ensure you’re getting enough of these essential nutrients.
Overall, understanding the lacrosse player’s diet is crucial for optimal performance on the field. By consuming a balanced mix of macronutrients and micronutrients, you can maintain your energy levels, improve your endurance, and enhance your overall physical performance.
(Related: Boost Energy: What to Eat Before a Lacrosse Game)
Foods High in Saturated and Trans Fats
As a lacrosse player, you need to fuel your body with nutritious foods to perform at your best. Foods high in saturated and trans fats can negatively impact your health and performance. Here are some common foods to avoid:
Fast Food
Fast food is often high in saturated and trans fats. Burgers, fries, and fried chicken are all examples of fast food that can be detrimental to your health. Fast food also tends to be high in calories, sodium, and sugar. Instead of hitting the drive-thru, opt for healthier options like grilled chicken or a salad.
Processed Meats
Processed meats like bacon, sausage, and hot dogs are high in both saturated and trans fats. They are also often high in sodium and preservatives. Instead of processed meats, choose lean proteins like chicken, turkey, or fish.
Baked Goods
Baked goods like donuts, pastries, and muffins are often high in both saturated and trans fats. They are also high in sugar and calories. Instead of baked goods, choose healthier alternatives like fruit, nuts, or yogurt.
By avoiding foods high in saturated and trans fats, you can improve your health and performance on the lacrosse field. Remember to choose nutrient-dense foods that will fuel your body and help you reach your goals.
Sugary Food and Drinks
When you’re a lacrosse player, it’s important to be mindful of what you eat and drink. Sugary foods and drinks can be tempting, but they can also have negative effects on your performance. Here are some sugary foods and drinks to avoid:
Soft Drinks
Soft drinks are high in sugar and can lead to weight gain and tooth decay. They also provide empty calories, which means they don’t provide any nutritional value. Instead of drinking soft drinks, try drinking water or sports drinks that are low in sugar.
Candy
Candy is another sugary food to avoid. It can cause a spike in blood sugar levels, which can lead to a crash later on. It’s also high in calories and can lead to weight gain. Instead of eating candy, try snacking on fruits or nuts.
Chocolates
Chocolates are high in sugar and fat, which can lead to weight gain. They can also cause a spike in blood sugar levels, which can lead to a crash later on. Instead of eating chocolates, try snacking on fruits or dark chocolate that has a higher percentage of cocoa.
By avoiding sugary foods and drinks, you can improve your performance on the lacrosse field. Remember to stay hydrated and eat a balanced diet to fuel your body for success.
Foods to Avoid: High Sodium Foods
As a lacrosse player, it’s important to pay attention to your sodium intake. High sodium foods can lead to dehydration, which can negatively affect your performance on the field. Here are some high sodium foods to avoid:
Canned Soups
Canned soups may seem like a quick and easy meal option, but they are often loaded with sodium. One serving of canned soup can contain up to 800mg of sodium, which is about 35% of your recommended daily intake. Instead of canned soups, try making your own soup at home with fresh ingredients and low-sodium broth.
Salted Nuts
Nuts are a great source of protein and healthy fats, but salted nuts can be a problem for lacrosse players. One ounce of salted nuts can contain up to 200mg of sodium, which can quickly add up if you’re snacking on them throughout the day. Instead of salted nuts, try unsalted or lightly salted nuts. You can also try other protein-rich snacks like hard-boiled eggs or Greek yogurt.
Remember, it’s important to read food labels and pay attention to the sodium content of the foods you eat. By avoiding high sodium foods like canned soups and salted nuts, you can help ensure that you stay hydrated and perform at your best on the lacrosse field.
Alcohol
Alcohol is a popular beverage choice for many people, but it can have negative effects on lacrosse players. When consumed in excess, alcohol can impair your judgment, reaction time, and coordination, which can negatively impact your performance on the field.
In addition to the immediate effects, alcohol can also have long-term effects on your health, including liver damage and increased risk of certain cancers. It can also lead to dehydration, which can be especially dangerous for athletes who need to stay hydrated to perform at their best.
If you do choose to drink alcohol, it is important to do so in moderation. The National Institute on Alcohol Abuse and Alcoholism defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
It is also important to avoid drinking alcohol before games or practices, as it can impair your performance and increase your risk of injury. Instead, focus on staying hydrated with water or sports drinks and fueling your body with nutrient-rich foods to perform at your best.
Overall, while alcohol can be enjoyed in moderation, it is important for lacrosse players to be mindful of their consumption and prioritize their health and performance on the field.
Conclusion
In conclusion, as a lacrosse player, you want to fuel your body with the right foods to perform at your best. While there are many healthy food options available, there are also several foods you should avoid.
Firstly, it is important to avoid sugary and processed foods. These foods can cause a spike in blood sugar levels, leading to a crash in energy levels and poor performance on the field. Instead, opt for whole foods that are nutrient-dense and provide sustained energy, such as fruits, vegetables, whole grains, and lean proteins.
Secondly, it is important to limit your intake of high-fat foods. While healthy fats are an important part of a balanced diet, too much fat can slow down digestion and lead to feelings of sluggishness. Avoid fried foods, fatty meats, and high-fat dairy products, and instead choose lean protein sources such as chicken, fish, and beans.
Finally, it is important to stay hydrated. Dehydration can lead to cramping, fatigue, and poor performance. Make sure to drink plenty of water throughout the day, especially before, during, and after games and practices.
By avoiding sugary and processed foods, limiting high-fat foods, and staying hydrated, you can fuel your body with the right foods to perform at your best on the lacrosse field. Remember to listen to your body and make adjustments as needed to find the foods that work best for you.
(Related: 6 Important Strength Training Exercises for Lacrosse)
