What Should I Eat Before a Lax Game?

Before a lacrosse game, it's essential to fuel your body with the right balance of nutrients to optimize performance and energy levels. Here are some guidelines for what to eat before a lacrosse game:

1. Carbohydrates: Carbohydrates are the body's primary source of energy, making them essential for fueling high-intensity activities like lacrosse. Aim to consume a meal or snack rich in complex carbohydrates a few hours before the game to ensure adequate energy stores. Good carbohydrate sources include whole grains (such as brown rice, quinoa, whole wheat pasta), fruits, vegetables, and legumes.

2. Protein: Including protein in your pre-game meal or snack can help support muscle repair and maintenance during exercise. Choose lean protein sources such as grilled chicken, turkey, fish, tofu, beans, lentils, or Greek yogurt. Aim to include a moderate amount of protein in your meal or snack, but don't overdo it, as excessive protein consumption may lead to digestive discomfort.

3. Healthy Fats: Healthy fats provide a concentrated source of energy and help keep you feeling satisfied and satiated during the game. Include sources of healthy fats such as avocados, nuts, seeds, nut butter, olive oil, or fatty fish like salmon or tuna in your pre-game meal or snack.

4. Hydration: Proper hydration is crucial for optimal performance and preventing dehydration during the game. Drink plenty of fluids in the hours leading up to the game, focusing on water and electrolyte-rich beverages such as sports drinks or coconut water. Avoid excessive caffeine and alcohol, as they can have dehydrating effects.

5. Timing: Aim to eat a balanced meal or snack containing carbohydrates, protein, and healthy fats 2-3 hours before the game to allow for digestion and nutrient absorption. If you're eating closer to the game time, choose easily digestible foods and smaller portions to prevent discomfort during play.

Some pre-game meal and snack ideas for lacrosse players include:

• Grilled chicken or turkey sandwich on whole grain bread with avocado and vegetables
• Whole grain pasta with marinara sauce, lean ground turkey, and a side of steamed vegetables
• Quinoa salad with mixed vegetables, black beans, grilled shrimp, and a drizzle of olive oil
• Greek yogurt with granola, berries, and a drizzle of honey
• Peanut butter and banana sandwich on whole wheat bread
• Brown rice bowl with grilled tofu, stir-fried vegetables, and a sprinkle of sesame seeds

Experiment with different meal and snack options to find what works best for you in terms of providing sustained energy, preventing digestive discomfort, and optimizing performance on the lacrosse field. Additionally, listen to your body and pay attention to how different foods make you feel during gameplay to fine-tune your pre-game nutrition strategy.

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.