Pre-Game Nutrition for Lacrosse Players: Fueling Up for Peak Performance

Proper nutrition is critical for lacrosse players, especially on game day, when your body needs sustained energy and hydration to perform at its best. This guide will help you plan your meals and snacks leading up to game time, ensuring you’re ready to play at your highest level.

*disclaimer, we are not nutritionists, this is just our opinion based on years of playing and coaching.

The Timing: When to Eat Before a Game

1. The Night Before the Game

• Goal: Begin with a balanced, carbohydrate-rich dinner to top up glycogen stores for energy.

• What to Eat: Choose complex carbs like pasta, brown rice, or quinoa, paired with lean protein like grilled chicken or fish, plus a side of steamed vegetables.

• Tip: Avoid heavy or fried foods that might leave you feeling sluggish the next day.

2. 3-4 Hours Before Game Time

• Goal: A full, balanced meal that provides a lasting energy source without causing any digestive discomfort.

• What to Eat: Focus on a balanced combination of carbohydrates and protein with a moderate amount of healthy fats. Good options include:

• Turkey or chicken sandwich on whole-grain bread with lettuce and tomato

• A pasta dish with lean meat and a light tomato sauce

• A grain bowl with brown rice, roasted vegetables, and a lean protein like grilled fish

• Tip: Avoid heavy fats and overly spiced foods that could cause digestive discomfort.

3. 1-2 Hours Before Game Time

• Goal: A lighter snack to boost energy without feeling too full.

• What to Eat: Choose easy-to-digest carbs for a quick energy source. Some great options include:

• A banana or apple with a spoonful of almond or peanut butter

• Greek yogurt with honey and a handful of berries

• A small bowl of oatmeal topped with sliced fruit

• Tip: Keep it simple and avoid too much fiber, which can cause discomfort while playing.

4. 30-60 Minutes Before the Game

• Goal: Quick energy that can be easily digested to prevent sluggishness on the field.

• What to Eat: Stick with light carbs that won’t weigh you down, like:

• A sports drink or low-sugar energy bar

• A handful of pretzels or crackers

• A few bites of a banana or other easy-to-digest fruit

• Tip: Avoid anything too heavy or rich to prevent stomach issues during the game.

Hydration: A Key Part of Game Day Nutrition

Start hydrating the day before the game. Drink water consistently, aiming for about 8-10 cups throughout the day. On game day, sip water regularly and add a sports drink if you’ll be playing for a long time, as it helps replenish electrolytes lost through sweat.

• The Day Before: Hydrate throughout the day with water.

• Game Day: Drink 16-20 ounces of water in the morning and continue sipping 8-10 ounces every hour leading up to game time.

• During the Game: Take sips of water or a sports drink during breaks to maintain hydration levels.

Foods to Avoid Before a Game

Avoid these foods on game day to prevent discomfort and maximize your energy:

• High-fat foods like fast food, fried foods, and heavy sauces that are hard to digest.

• Excessive sugar that could cause energy crashes during the game.

• High-fiber foods like beans and raw vegetables, which can lead to bloating and discomfort.

Sample Game Day Meal Plan

• Night Before: Whole-wheat pasta with grilled chicken and steamed broccoli.

• 3-4 Hours Before: Brown rice, a lean protein like turkey or chicken, and a side of roasted veggies.

• 1-2 Hours Before: Greek yogurt with a banana and a drizzle of honey.

• 30 Minutes Before: Half a sports drink or a few crackers.

By eating strategically, you’ll ensure that your body has the fuel it needs to play at its peak. This nutrition plan will help you stay energized, focused, and hydrated, setting you up for a successful game day on the lacrosse field.