Fueling for field sports — soccer and lacrosse
Did you know that excluding goalies, on average, soccer players can run seven miles in one game? In fact, many agree that soccer requires the most running per game than any other popular sport.
Lacrosse athletes might disagree. Lacrosse players are considered some of the fittest athletes in the world due to the nature of the game — endurance running, shorts bursts of speed, back and forth down the field, and lots of body and stick contact.
Regardless, both sports require athletes who are in tip-top shape. Thus, athletes must fuel to perform at their absolute best. The important thing to remember when considering nutrition is that soccer and lacrosse players must eat to both build muscle and remain in superior cardiovascular fitness in order to run as much as they do.
So here are some key considerations when you are training:
- Fuel up with carbohydrates. Emphasize carbohydrates at each meal. Make 2/3rds of your plate carbohydrate-rich foods, such as bread, cereal, rice, pasta, fruits and vegetables. Carbohydrates serve as fuel for working muscles during activity.
- Protein = Power. Make sure you are eating enough protein to build muscle mass. Choose foods such as meats, fish, poultry, eggs, beans, nuts, nut butters and dairy foods. One-fourth to a third of your plate should be protein-rich foods. Protein powders and supplements aren’t necessary to meet your body’s demand for this muscle-building nutrient – rather, stick to food sources. Too much protein in the diet typically means too little carbohydrate and as you’ve read, carbohydrate is essential fuel for field sport athletes.
- Stay hydrated. Water is the most important part of any athlete’s diet, and for good reason. Your body is more than 60 percent water and even your muscles rely on fluids to function properly. During activity, you lose fluid in the form of sweat. The harder you exercise, the more fluid is lost; and the resulting decrease in strength and endurance can be surprisingly dramatic. During activity, take a fluid break every 15 to 20 minutes. Off the field, carry a water bottle with you and sip on it throughout the day. Enjoy nutrient-rich fluids, such as milk, with meals. How do you know if you’re getting enough fluid? Take a peek at your urine – it should be pale yellow (think lemonade) and you should be urinating frequently.
- Choose Milk. White and chocolate milk are popular choices for soccer and lacrosse athletes because milk is 90 percent water, contains electrolytes to replenish that which is lost in sweat, has ample carbohydrates for refueling muscle glycogen stores, and high quality protein which helps with muscle recovery and repair. Enjoy an ice cold glass of white or chocolate milk within 30-60 minutes of activity to help your body begin the process of recovery.
Extra tip to help you avoid missed practices and games. Boost your immune system. Choose foods that are high in antioxidants, such as colorful fruits and vegetables. Exercise, while great for building muscle and improving cardiovascular fitness, can promote the development of free-radicals (atoms with unpaired electrons which can damage healthy cells) when activity becomes excessive or overtaxing on the body. Antioxidant-rich foods limit this harmful process, keeping your immune system healthy and helping you avoid missed practices or games due to illness.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
