Fitness for Lacrosse
If you were looking at lacrosse from any other sport and you would have to realize that fitness is paramount in playing the “fastest game on two feet”. How often do you see lacrosse players over 200lbs? Not often.
Along with fitness comes the need for an understanding of nutrition and what affects it can have on you as a players. Both protiens and carbohydrates play an important part and know how much to eat of each one is needed.
Below is part of an article taken from StikGuru Lacrosse and has some good information in regards to carbohydrates and how much you need to fuel your body.
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.
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