Packing Food for a Kids Lacrosse Tourney: Dr. Logan's Tips

When packing food for a lacrosse tournament, it's important to focus on items that provide sustained energy, promote hydration, and support recovery between games. Here are some ideas for nutritious and convenient foods to pack for a lacrosse tournament:

Pre-Game Fuel:

1. Whole grain bagels or bread with peanut butter or almond butter
2. Greek yogurt with granola and fruit
3. Oatmeal with nuts, seeds, and dried fruit
4. Turkey or chicken sandwiches on whole grain bread with vegetables
5. Energy bars or granola bars with nuts, seeds, and dried fruit
6. Fresh fruit such as bananas, apples, oranges, or grapes
7. Trail mix with nuts, seeds, dried fruit, and dark chocolate
8. Rice cakes or whole grain crackers with hummus or cheese
9. Smoothies with protein powder, fruits, and leafy greens

Hydration and Electrolyte Replenishment:

1. Water bottles or hydration packs to stay hydrated throughout the day
2. Sports drinks or electrolyte tablets to replenish electrolytes lost through sweat
3. Coconut water for natural hydration and electrolyte replenishment
4. Herbal teas or flavored water for variety and hydration

Post-Game Recovery:

1. Protein-rich snacks such as hard-boiled eggs, string cheese, or Greek yogurt
2. Chocolate milk or protein shakes for muscle recovery and glycogen replenishment
3. Fresh vegetables and hummus for a nutrient-rich snack
4. Whole grain crackers or rice cakes with nut butter for a balanced snack
5. Turkey or chicken wraps with vegetables and avocado for a satisfying post-game meal
6. Quinoa salad with mixed vegetables and grilled chicken or tofu for a nutritious and filling option
7. Fruit salad or sliced fruit with yogurt dip for a refreshing and hydrating snack

Snacks and Extras:

1. Nut butter packets or squeeze packs for quick energy and protein
2. Energy gels, chews, or bars for a mid-game energy boost
3. Dark chocolate for a quick source of antioxidants and energy
4. Popcorn or pretzels for a salty snack to replenish sodium lost through sweat
5. Dried seaweed or kale chips for a crunchy and nutritious snack option
6. Homemade energy balls or protein bites made with oats, nuts, seeds, and dried fruit

Remember to pack foods that are easy to transport, require minimal preparation, and can be eaten on the go. Also, consider any dietary preferences or restrictions of the players and choose options that align with their individual needs. By packing a variety of nutritious foods and beverages, you'll be well-equipped to fuel your body for optimal performance during the lacrosse tournament.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.