Bantam A1 Lacrosse Team

Eating for Tournament Success

Here is your eating plan for the Provincial Tournament and it starts on Monday, July 21st. It is important to eat properly on the days leading up to the tournament as well as during the tournament. Your body runs on the fuel you have given the day before. Give it something good to work with!

Foods you are NOT to eat starting Monday:

-pop (all carbonated drinks) -chips (and anything like that)

-candy bars (and all other sweets) -creamed dishes, fish and chowders

-ALL fast food restaurants along with all their deep fried stuff

-anything that contains caffeine (coke, pepsi, tea, coffee, and chocolate)

On game days avoid all of the above foods plus:

-anything pickled -hard boiled eggs

-beans, lentils, kidney beans, etc. -anything high in fat (like bacon)

-deli meats (unless very lean like turkey breast)

Foods you can eat until you burst:

-pasta (whole wheat is the best) -fruits and vegetables

-bagels, muffins, cereal, toast -pancakes, waffles

-yogurt (try yogurt tubes or frozen yogurt)

-dinners that include all four food groups

(make sure your meat is lean and the smallest portion on your plate)

Tidbits of IMPORTANT information:

*Do NOT forget to drink water, juice, Gatorade and/or PowerAde. It is essential that you keep your body hydrated at all times. For hot weather and training it is recommended that your total fluid intake be at least 80 to 100 fluid ounces per day or 2 to 2.5 litres per day. Spread your drinking throughout the day. Not all 2 litres are to be consumed right before a game.

*When the games are in the afternoon breakfast should be your "big meal" and should be finished at least 3 hours prior to the game start.

*In between games a lighter high carbohydrate meal with very little meat and after the second game a normal dinner (again lean meats). Meats are very hard for your body to deal with immediately following intense exercise and they won’t do you much good the next day.

*Trail mix, granola bars, fruit roll-ups, dried fruits, vegetables and fruit make great snacks for in between games and immediately following games.

*If you must have a pop (only in the evenings) make sure you drink an equal portion of water to counter balance the dehydration effect of the pop.

Sample eating patterns for the week starting Monday, July 21st.

Monday and Tuesday:

Breakfast: something whole wheat, fruit and yogurt

Lunch: sandwich with lean meat, fruit and vegetables

Anybody brave enough to try a tofu-dog?

Dinner: pasta (avoid creamed sauces but any other will do),

salad, garlic bread, and fruit and/or sherbet for dessert

Snacks: fruit, vegetables, muffins, and granola bars

Games Days:

High carbohydrate breakfast foods (3 hours before game time)

-fruit, fruit juices, vegetable juices (V8)

-cereal (only low sugar cereals such as Cheerios, Corn Flakes, Rice Krispies)

-toast, bagel, English muffin, bran muffin, pancakes, waffles

-low-fat milk, yogurt

(remember no bacon, eggs hash browns, sausages, etc.)

High carbohydrate lunch foods (3 hours before game time)

-salads, sandwiches (lean meat only), soups, pasta

-fresh fruit, yogurt, juices, low-fat milk

-milk shakes made from real ice cream

-muffins, bagels, breads

(on the days with 2 games these portions should be small)

High carbohydrate dinner foods

-salads, pastas, stir-frys, baked potatoes, pizza, soups (not creamed)

-fresh fruit, vegetables, low-fat milk, juice

-sherbet, milkshake made from real ice cream

-eat what you normally eat (as long as its lean meat) and add some extra fruits and vegetables and a whole wheat bun or two.

 

Don’t forget to drink at least 2 litres of

water, PowerAde, Gatorade, juices and/or milk

on game days.

For the Moms

Our boys are hard enough to keep full on an ordinary day. During a tournament it becomes even harder. Here are a few recipes I have found over the years that are REALLY easy and REALLY liked by all. In fact they won’t even realize that they are nutritious.

Cereal Sticks

½ cup marg 2½ cups whole wheat flour

1 cup sugar ¼ teaspoon baking soda

2 eggs ½ cup granola, 7 grain mix, oat bran or combination

1 teaspoon vanilla some wheat germ

Cream together marg and sugar then add eggs and vanilla and blend until smooth. Add flour, baking soda, and granola and/or oat bran and mix. Roll into 5 inch long by 1 inch thick sticks and then roll through some wheat germ. Bake at 400 for 8 minutes on a cookie sheet.

Graham Cracker Crumb Muffins

2½ cups graham cracker crumb 1 cup milk

½ cup whole wheat flour 1 egg

½ cup sugar ¾ cup mini chocolate chips

2½ teaspoons baking powder ½ cup chopped almonds

Combine crumbs, flour, sugar and baking powder. Add milk and egg and stir until moistened. Fold in almonds and choc chips. Spoon into mini muffin tin and bake at 400 for 15 minutes. You can use regular size muffin tins and cook for approximately 20 minutes.

Orange Juice Muffins

1 orange (the entire orange) 1½ cup whole wheat flour

½ cup orange juice ¾ cup sugar

1 egg 1 teaspoon baking soda

¼ cup oil 1 teaspoon baking powder

½ cup raisons

Cut orange into eight pieces. Put cut up orange, orange juice, oil and egg in blender. Blend until smooth. Mix flour, sugar, baking powder, baking soda in a bowl. Pour blended mixture into flour mixture. Stir until moistened. Fold in raisons. Pour batter into muffin tins.

Bake at 375 for 15 to 20 minutes.

Tofu Drink

1 pkg of Almond Flavoured Dessert Tofu

1 pkg of frozen raspberries or strawberries in light sauce (thawed)

1 banana

enough juice to blend to desired consistency

Blend all ingredients until smooth. It really is very good.