Lacrosse and Sports

Nutrition

Kevin Finn
Purpose of this talk
! Provide you with general guidelines you can use
when making your meal choices
! Dietary needs vary from person to person due to
genetic factors, age, sex, weight, body composition,
type, intensity and duration of training, and goals
! There is no “one size fits all” diet – an
individualized diet through a registered dietitian is
the best option. But there are certain things
everyone should be aware of.
Sports Nutrition
! Science of hydrating and fueling before, during and
after exercise.
! If done properly, can promote optimal training and
performance.
! If done incorrectly or ignored, it can derail training
and hamper performance
! “A great diet can not make an average athlete
elite, but a poor diet can make an elite athlete
average” – Ron Maughan
What’s in it for me?
! Improved strength, speed, stamina
! Delayed fatigue
! Enhanced healing of injuries and illness
! IMPROVED PERFORMANCE!
! Having a poor diet will waste all the hard work you
put in on the field and in the weight room
! Also promotes good health and reduces risk of
future chronic diseases such as cardiovascular
disease
Today we will cover
! Caloric needs
! Types of nutrients and needs
! Good and bad food choices
! Pre and post-exercise meals
! Gaining and losing weight
! Hydration
! Supplementation
Foundations of a good diet
! Appropriate calorie levels
! Appropriate nutrient levels
! Balance and variety of food groups and variation
within groups
! Adequate hydration
Nutrients
! Macronutrients – provide calories (energy)
! Carbohydrates – 50-70% of daily calories
! Proteins – 10-15% of daily calories

! Fats – 20-35% of daily calories

! Micronutrients – used by the body to function

! Vitamins

! Minerals

! Water
Caloric needs
! To estimate how many calories you need to maintain
current weight – multiply body weight in lbs. by 23 (if
participating in vigorous activity daily)
! Most athletes underestimate their need – kid who says
“I eat a ton + workout, but I can never gain weight”
! Too few calories and it is hard to maintain performance
and improve
! Estimates based on averages – the only way to know
what you need is to track intake, expenditure and
weight changes
Caloric needs (contd.)
! Varies due to genetics, body composition,
environmental factors, age, sex and exercise type,
intensity and duration

Weight (lbs) Calories Carbs. (g) Protein (g) Fat (g)

125 2875
150 3450
175 4025
200 4600
Carbohydrates
! Primary energy source for most exercises - glucose
! Stored in your body as glycogen for when it is
needed – what gets you through a game or practice
! 50-70% of daily calories – 2.8-4.0 g/lb of B.W.
! Low carb diets ARE NOT APPROPRIATE for athletes!
Weight (lbs) Calories Carbs. (g) Protein (g) Fat (g)
125 2875 360-500
150 3450 430-600
175 4025 500-700
200 4600 575-800
Carbohydrate Sources
! In the diet as breads, cereals, pastas, fruits and
starchy vegetables
! Avoid processed carbs such as pop, candy, desserts,
muffins, cookies, white breads, chips, high sugar
content, high fructose corn syrup
! Good carbs are brown rice, leafy greens,
vegetables, fruit, potatoes (not-fries). Wheat
breads pastas, and non-sugary
cereal in limited amounts
Protein
! Involved in building and repair of tissues (muscle)
! High quality proteins are of animal origin (eggs,
beef, fish, poultry, dairy) – contain all essential prot.
! Incomplete proteins – grains, beans, nuts, veggies
! 10-15% of daily calories – 0.5-1.0 g/lb B.W.
Weight (lbs) Calories Carbs. (g) Protein (g) Fat (g)
125 2875 360-500 70-110
150 3450 430-600 85-130
175 4025 500-700 100-150
200 4600 575-800 115-175
Fats
! Fats are an essential part of our diet – they have
important functions in cell structures, energy storage,
insulation and protection of organs, hormone
regulation, carrier for vitamins, development and
function of brain and nervous system
! Primary source of energy for long term exercise
! Cholesterol also necessary
! High levels of fats are bad, but moderate levels
are needed to function
Fats (contd.)
! Much higher calories/gram than carbs and protein
! Types of fats
! Saturated – animal fats – choose lean meats when
possible – Saturated fats have been shown to be good
! Unsaturated – plant oils
" Polyunsaturated (soy, corn, sunflower, canola) – omega 3
and 6 fatty acids must be consumed but in low quantities –
lead to inflammation and disease (atherosclerosis starts in
teenagers!)
" Monounsaturated are best (Olive oil, coconut oil, avocados)
" Trans fats are bad!! – margarines, shortening – now banned
Fats (contd.)
! 20-35% calories from fat – 0.5-1.0 g/lb of B.W.
! Less than 10% from saturated (half your fats)
! Should never be below 20%, even if trying to lose
weight

Weight (lbs) Calories Carbs. (g) Protein (g) Fat (g)

125 2875 360-500 70-110 65-110
150 3450 430-600 85-130 75-135
175 4025 500-700 100-150 90-155
200 4600 575-800 115-175 102-180
Vitamins and Minerals
! Cannot be made by the body and must be consumed –
used in a wide variety of metabolic functions such as
repair and growth of tissues, nutrient absorption,
immune system, mental function, breakdown of food,
bone growth and strength, oxygen transport, and
utilization of energy
! Some can be toxic if taken too much – hard to do
through food intake alone
! With a balanced diet will get enough of all types
! Special concerns for vegetarians, and those with certain
intolerances – may need supplementation
Vitamins and Minerals (contd.)
! Eating a wide variety of foods is the best way to
ensure adequate nutrition
! Variety within food group is crucial! Particularly
vegetables
! Different colored vegetables tend to have different
vitamins and minerals in them, so be sure to change up
what you eat to prevent deficiency
Pre-competition/practice meal
! Goal is to provide energy for the event
! 3-4 hours prior is ideal – no less than 2
! Important to ensure food is out of stomach – if food
remains in stomach, blood will be shunted from muscles
to finish digestion and inhibit performance
! If get hungry closer to game, can have light snack
an hour or so before
! Eat what works for you – everyone is different
! Avoid fats and dairy – sits in stomach longer
! Carbs are essential, lean protein provides satiety
Post-competition meal
! Studies have shown that eating a meal high in carbs
and proteins within 30 minutes of a workout is an
effective way to replenish carbohydrate and
protein stores, preparing you for the next workout.
! Ideally this meal is within an hour, at most two, of
finishing your game/practice/workout
Gaining Weight
! Approximately 2,500 calories in excess are needed
for 1 pound of weight gain (if all excess calories
are used to build muscle – more in reality)
! 350-700 extra calories per day for a gain of 1-2
lb of muscle per week
! Eat frequently, larger portions, higher calorie foods
(still within our guidelines)
! Typically difficult for an athlete to gain weight if
eating less than 5 times per day
Losing weight
! Fad Diets do not work, and they are detrimental to
athletic performance
! A well balanced diet that achieves caloric deficit is
the best way to achieve your goals and maintain
performance
! Low carb or low fat diets will not achieve this –
need to restrict fats, but not excessively
! Very difficult to put on lean mass and burn fat
simultaneously
Losing weight (contd.)
! Need a deficit of 3500 calories to lose 1 lb.
! 500 calorie deficit per day – 1 lb per week
! Can be achieved through diet, exercise, or both
! Eat foods that are nutrient dense - lots of vitamins and
minerals per calorie – more bang for buck
! Ex. potato is better than chips or fries
! Eat foods that have a low energy density – low calories per
weight of food – you feel fuller
! Fruits and veggies – contain more water and fiber
! Easiest to do in off-season or pre-season
! Record keeping of food intake and calories is the most
effective tool
Breakfast
! One of the most important meals of the day!
! Gets your metabolism working for the day
! Have been in starvation mode while sleeping,
breakfast allows you to start re-building and
replenishing stored nutrients for your next workout
! If you want to workout when you wake up, can eat
this meal after and have a light snack before –
great for increasing metabolism and burning fat
Breakfast
! One of the most important meals of the day!
! Gets your metabolism working for the day
! Have been in starvation mode while sleeping,
breakfast allows you to start re-building and
replenishing stored nutrients for your next workout
! If you want to workout when you wake up, can eat
this meal after and have a light snack before –
great for increasing metabolism and burning fat
Lunch choices
! Grilled chicken
! Turkey burger
! Baked potato
! Veggies
! Fruit
! Turkey sub on whole grain
! Brown rice
! Spinach salad
! Peanut butter (natural) and jelly on wheat bread
Dinner choices
! Pasta with tomato sauce
! Chicken, turkey or fish
! Veggies
! Vegetarian pizza (sparingly)
! Whole grain bread or rolls
! Chili with beans
! Salad with vinaigrette dressing
! Beef occasionally
Snacks
! Should have 2-3 snacks throughout the day between
meals, and right before bed
! Eating a meal right before bed is essential to
provide nutrients for your body to rebuild while
sleeping and to prevent entering starvation mode
! Can be eaten between classes conveniently
! Avoid the typical “snack foods”
Snack choices
! Whole grain bagel with peanut butter
! Fruit
! Pretzels
! Sliced turkey with crackers
! Peanuts/almonds
! Cottage cheese
! Trail mix
! Breakfast bars/sports bars
! String cheese
! Turkey sandwich/Peanut butter and jelly sandwich
! Protein shake
Foods to avoid
! McDonalds, Wendy’s, BK, etc. – processed foods high in
fat and sodium
! Chipotle is fine, subway is somewhat ok but homemade
sandwiches are better
! Fried foods
! High salt foods – frozen/preserved foods and meats
! Partially Hydrogenated Oil
! High fructose corn syrup (in A LOT)
! Energy Drinks
! Artificial sweeteners
! Red meats (sparingly)
Hydration
! The body is 45-70% water – more with increased
muscle mass
! Water, sodium, potassium, chloride and magnesium
are essential to normal body function – particularly
nerve and muscle action
! Dehydration is not only detrimental to performance,
it can be dangerous
! Can lead to exhaustion, elevated core temperature,
heatstroke and death
Hydration (contd.)
! The average person should consume 2-3 L of liquid
per day (8-12 cups)
! Need increased with exercise and sweating
! Can be as high as half a gallon/hour of exercise

! Athletes might need as much as 3-4 GALLONS of

fluid per day to fully replenish their losses
! Thirst is not a reliable indicator of hydration – if you
are thirsty, you are already dehydrated
! Urine color and smell is a relatively good indicator
– should be mostly clear and have no smell
Hydration
! The first step in hydration is to be fully hydrated
before the activity
! If you are already hydrated, consuming ½ L of fluid
2 hours before should be enough to keep you
optimally hydrated and leave enough time to empty
stomach and urinate excess fluid
Fluid Replacement
! During activity, it is recommended you drink 6-8 oz
of water every 15 minutes
! Sports drinks have not shown to be beneficial in
events lasting less than one hour.
! Ina tournament situation with multiple games it is
beneficial to consume some sports drink to ensure
proper electrolyte levels and hydration
Electrolytes
! Potassium, sodium, chloride and magnesium are lost
during exercise (mostly sodium and chloride)
! Excessive loss of sodium can lead to heat cramps –
if a common occurrence, should eat foods higher in
salt, or add salt to food
! Eating a balanced diet with fruits and vegetable
should provide enough replenishment after, but
energy drinks and bananas are good sources
during prolonged activity (no benefit for events less
than 2 hours)
Supplements
! Many people feel they need extra supplementation
to compete or perform at their maximum
! This is a largely unproven claim
! Many are banned by the NCAA
! Many are dangerous to your health now and later
! May have unknown side effects
! A well balanced diet will provide all nutrients
needed to perform – no value to supplementation in
a majority of cases
Dietary supplements and multivitamins

! Not regulated by the FDA – can make claims that

are not supported by scientific research as long as
the product is not dangerous
! If it sounds too good to be true, it probably is
! A balanced diet will provide you with enough
vitamins and minerals – there is also a risk of
toxicity if taken too much
Protein powder
! Can be beneficial for those who find it difficult to
eat enough calories daily
! A well balanced diet will provide enough protein
for maximal strength gains
! More is not necessarily better – excess protein in the
diet will either be used as energy or converted to
fat and stored
! Should NEVER be considered a replacement for a
meal – it is a SUPPLEMENT to your diet
Creatine
! Creatine is a naturally occurring, short term energy
source stored in the body
! Supplementation can increase these stores, but only to
an extent – MORE IS NOT BETTER
! Increased stores will allow you to work out longer
! Need to be careful with dosing and duration of
supplementation – too much of anything is bad
! Evidence supports improved strength gains with taking
! Negatives: costs money, can cause GI discomfort and
cramping, can lead to unwanted mass/bulk gains, leads
to increased water retention
Essential Amino Acids (EAA) + BCAA

! Evidence supports improved strength gains with EAA

supplementation – limits muscle breakdown
! Well balanced diets will provide you with all the
EAAs you need
! May be beneficial for those who have problems
obtaining all the EAAs through diet such as vegans
Caffeine
! Moderate doses have been shown to improve
performance in both aerobic and anaerobic
activities
! Can lead to GI discomfort, anxiety, restlessness,
insomnia, and heart complications
! Is also a diuretic, which leads to dehydration and
increases chances of heat illness
Human Growth Hormone (HGH)
! Banned
! Used to treat certain medical conditions
! Can lead to gigantism and acromegaly,
characterized by abnormal bone growth and
disfiguring, organ enlargement and arthritis
Anabolic Steroids
! Illegal to possess – up to 5 years in jail and $250k
fine for first offense
! Can cause irritability and mood swings, elevated
blood pressure, decreased testicular size and sperm
count, acne, baldness, organ damage and
depression
Alcohol and Drugs
! Known to have adverse effects on physical activity
including practice, lifting, conditioning and games
! Causes changes in the body that make it less efficient in
repair and growth
! Leads to dehydration, depleted vitamin and mineral
stores, and increases susceptibility to injury
! Destroys brain and nerve cells
! When of age – it is recommended that you only drink in
moderation, and abstain during competition periods
! There is NO upside to drinking alcohol for athletes
Summary
! There is no one size fits all diet plan
! Needs are based on each individual athletes
genetics, age, sex, weight, body composition,
activity level and goals
! Eat a wide variety of foods to ensure adequate
nutrition and to avoid staleness and slip-ups
! It is ok to eat “bad” foods every once in awhile, just
don’t make it a habit
! Get adequate sleep, stay hydrated
Summary (contd.)
! Avoid processed foods - If they didn’t eat it 1,000
years ago, it’s probably not good for you (shop the
perimeter of the grocery store)
! Eat breakfast, eat before bed
! Eat a pre-competition meal 3-4 hours beforehand
! Eat as soon as possible after activity
! Gaining and losing weight is dependent on calories –
do not radically adjust your diet
! Supplementation is unnecessary (and possibly
dangerous) if you eat a well balanced diet
General Guidelines
! To estimate caloric needs, multiply your body weight
by 23 – this is what you need to maintain weight
! Carbs = 50-70% of calories, 2.4-4.0 g/lb
! Protein = 10-15% of calories, 0.5-1.0 g/lb
! Fats = 20-25% of calories, 0.5-1.0 g/lb
! 5-6 meals per day
! 8-12 cups per day + ½ Liter of fluid for every
pound lost during exercise