Don't run out of gas... know your fuel source and why it
works.
Lacrosse nutrition and carbohydrates... fueling the motor of
success...
 Lacrosse nutrition, it seems that every
time we look into getting into better shape or training
for lacrosse we are overwhelmed with information about how
much protein or muscle triplicator bars (movie quote -
anyone recognize it) you need to drink or eat to be
successful. What about fueling your body though? You won't
get far on just eating candy bars and throwing down a
protein shake after a workout.
So, I want to talk with you about carbohydrates and how they
affect your body. Carbohydrates are the "fuel" that your body
runs on and while you can get by without a lot of protein for a
short time you cannot get by without the proper carbohydrate
intake. To short yourself on the proper fuel for your body on
practice days or more importantly on games days is asking to
perform poorly and finish weakly.
Having poor diet habits are like entering your race car in a
500 lap race with only enough fuel for 450 laps. You may look
good almost to the end, but almost is no where near the finish
line. As a coach I repeatedly see athletes play well for the
majority of the game and start to falter towards the end. It is
almost unnoticeable for some athletes until you take their
whole performance into account. It most often shows in decision
making such as passing or shot selection and will also be
apparent when that last charge of effort is needed and they
just jog or stand there and watch the play. What causes an
otherwise dedicated and fit athlete to make this mistake?
Carbohydrates = Fuel = Performance
Carbohydrates are the main fuel for muscles and the brain.
Carbohydrates = Energy. There are two types of carbohydrates.
Simple and complex. Simple carbohydrates are candy, donuts,
soda, and fruits. Simple carbohydrates provide energy for short
amounts of time while complex carbohydrates such as pasta,
whole grain cereals, bread, rice, and beans provide a balanced
energy output over the long haul. Now, what about carbohydrate
gels and drinks for lacrosse nutrition? These are very helpful
for all athletes and should be considered in your plan for
fueling your body. They are quick and easy to use before,
during, and after your exercise, practices, and games.
Research says that your intake during heavy exercise should be
.5 carbohydrates per pound of body weight per hour. See the
example below. Taken from www.latriathlon.com website. To read
the entire article click here.
Research shows that a carbohydrate intake of roughly 0.5 gram
per pound of body weight (1 g/kg) during each hour of exercise
improves performance by providing muscles with extra energy.
For example, a 121-lb (55-kg) female athlete should ingest
around 55 grams of carbohydrate per hour of exercise, while a
198-lb (90-kg) male athlete should ingest roughly 90 g/hour.
That carbohydrate can come from sports drinks, carbohydrate
gels (with sufficient water; about 16-oz water per packet of
gel), or other sources of carbohydrate. There is no benefit in
exceeding 0.5 grams of carbohydrate per pound per hour (1
g/kg/hour) because the body has a limited capacity to burn the
carbohydrate ingested during exercise. As a means of
comparison, one quart (~ 1 liter) of Gatorade or Gatorade
Endurance Formula contains 60 grams of carbohydrate.
Carbohydrates without enough water equals disaster
...cramps...
Carbohydrates alone are not enough to ensure you will have
enough energy, you must have ample water to go with your
carbohydrate intake. Here are a couple of important notes
regarding the use of gel packs or energy bars as a source of
carbohydrates. You must take in at least 8oz of water with each
gel pack or energy bar. If you don't get enough water into your
body you will start to cramp and be unable to perform. Water,
water, water! Carbohydrates slow the absorption of water and
can cause cramping. A good rule to follow is 15-18 grams of
carbohydrates per 8 ounces of water.
Finally, just as you are encouraged to each a small amount of
protein after a hard workout the same goes for carbohydrates.
It is best to include 30-50 carbohydrates in your lacrosse
nutrition program after strenuous exercise and make sure to do
this within the first hour of working out. You will notice a
definite change in your performance for the next time you train
or practice. What you take out must be replaced. As with all
advice make sure you know your body and what works best for
you. Take some time to educate yourself.
I recommend that you use www.fitday.com to track your intake of
food and to review you carbohydrate intake and make adjustments
as you learn. You will notice and so will your coach. See the
link below for information on the nutrients of different
foods.
Lacrosse
Nutrition - Carbohydrates
Lacrosse Nutrition Home
Coach
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