New England Lacrosse Journal - April 2017 - 37
Guidelines to stay properly fueled and hydrated at camp
Editor's note: This column originally
appeared in the April 2013 edition and
has been updated for this camp guide.
acrosse is fast and physical.
It requires a great deal of athleticism and coordination.
Cradling, running, throwing
on the fly, covering, checking,
catching, clearing ... let's face it: Lacrosse
isn't easy. Players learn, grow and evolve
over time. It takes work.
In addition to
hours of practice
and thousands of
wall ball, one of
the best ways to
become a better
is to attend a lacrosse camp or
clinic where experienced coaches
- who oftentimes
are professional players themselves - help
younger players identify their individual
strengths and areas of improvement. Players then have dedicated time to practice
what they've learned and to play the game.
This all requires physical and mental energy, which comes from food and hydration.
If your goals for camp include improving your skills, becoming a better
all-around player or getting noticed by
college coaches, nutrition can help you.
If you are a parent sending your son or
daughter to a camp or clinic, please be attentive to what's going into the cooler for
the day. Nutrition matters.
Proper nutrition improves a player's
energy levels, speed, strength and stamina
while decreasing the risk of injury, illness
and fatigue. Mental clarity and the ability
to make split-second decisions also are
positively impacted by proper nutrition
and hydration. Most camps are held dur-
ing hot summer months, when players
spend hours on multiple days in a row on
a sunny field exerting themselves. It is imperative that players are fueled, hydrated
and ready before the whistle blows.
Hydration becomes a critical factor not
only for performance but also for health.
Dehydration can cause dizziness, gastrointestinal distress, fatigue, blurred vision,
headache, nausea and muscle cramps.
In order to maximize the camp experience, here are some general guidelines
for players of all ages. Please understand
that individual players may benefit from a
Feed to succeed
1. Start with breakfast. The food and
drink you consume will affect how you feel
and how you play, especially in the heat, so
please start off with a healthy breakfast.
2. Drink regularly. Fueling, hydration
and recovery are just as important as
running, catching and throwing. Drink
on the sideline at every break in play.
3. Be prepared. Being prepared for
camp includes remembering your cooler, just like you remember your stick and
pads. Fill the cooler with enough of the
right food, drinks and snacks.
water and after 60 minutes, a sports drink
or electrolyte replacement powder or
tablet, but drinking twice as much water
as sports drink. Use time in between sessions/games to hydrate and refuel with a
snack. Playing in the heat requires attention to hydration. Avoid soda, lemonade,
iced tea, caffeinated energy drinks and
n Banana, watermelon, pineapple,
apple, grapes, raisins, banana chips, orange or just about any fruit, water
n Oats or low fat-granola (Bare Naked Fit) mixed into Greek yogurt, water
n Homemade trail mix: Raisins, craisins,
banana chips, nuts, seeds, granola, water
n Energy bar, water.
n Banana and peanut butter on a
n Wrap or sandwich thins with
chicken breast, turkey, tuna, low-sodium
ham with mustard, lettuce, tomato, plus
a piece of fruit and a Greek yogurt, water
n Quinoa or pasta (Barilla Plus)
salad without mayo (use pesto, herbs,
spices, Dijon mustard or low-fat Italian
instead) with pieces of chicken and vegetables tossed in, water
n Peanut butter and banana or apple
on a wrap or sandwich thin, yogurt, water
Following these basic guidelines will
ensure that you are fueled and hydrated
in order to maximize your playing performance and overall experience at camp.
Eat well. Play like a champion.
Julie Nicoletti, the Boston Cannons' team nutritionist, is a
nationally recognized sports nutritionist who specializes
in coaching student and professional athletes to optimize
performance and minimize the risk of injury through
nutrition. As the founder of Kinetic Fuel Performance
Based Nutrition, Julie combines her professional training
as a registered pharmacist with her experience as a certified sports nutritionist to customize plans for athletes and
teams enabling them to see transformative results. Learn
more at www.kineticfuel.net.
n Recognize the ingredients in the
food you eat. Hint: What is a Pop-Tart really made of?
n Breakfast should contain 15-20
grams of protein, colorful carbohydrates
from fruits and vegetables and healthy
fat if possible (nuts, peanut butter or almond butter, coconut oil, olive oil)
n Invent something new. Try a smoothie or Greek yogurt parfait, or an omelet, frittata or quiche, or protein pancakes.
Players should hydrate at every break
in play, alternating between plain, cold
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