Midget A2 Lacrosse Team
Eating
for Tournament Success
Please check the website for more information as posted.
Here is your eating
plan for the Provincial Tournament and it starts on Wednesday, July 28th.
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
Wednesday:
-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 (Subway
is okay)
-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 really high in fat (like bacon)
-fatty deli meats (choose lean meats 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)
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.
*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.
*Dinners should consist of all four food groups and the meat should be
lean and the smallest portion on your plate. Load up on fruits and vegetables.
Sample eating patterns for the week starting Wednesday, July 28th.
Wednesday and Thursday:
Breakfast: anything whole wheat,
fruit and yogurt (avoid sugar cereal)
Lunch: sandwich with lean meat,
lean or chicken hot dogs, fruit and vegetables
Anybody brave enough to try a
tofu-dog?
Dinner: pasta (avoid creamed sauces but any other
will do), stir fry, lean hamburger (no french fries),
chicken with a baked potatoes
salad,
garlic bread, and fruit and/or sherbet for dessert
Snacks: fruit, vegetables,
muffins, and granola bars
Friday, Saturday and Sunday:
Before Games:
A meal or snack should be:
relatively low in fat and fiber
high in carbohydrates
provide adequate liquid for hydration (absolutely NO POP)
contain foods that you know won’t upset your system
Example Meals for Before Games:
Breakfast foods (3 hours before game time)
-fruit, fruit juices, vegetable juices (V8)
-cereal (only low sugar cereals such as granola, 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.)
Lunch foods (3 hours before game time)
-salads, sandwiches/hot dogs (lean meat only), soups, pasta
-fresh fruit, yogurt, juices, low-fat milk
-milk shakes made from real ice cream
-muffins, bagels, breads
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.
After Games:
The goal after games is to eat and drink stuff that will allow your body
to recover properly. Soon after each game you should eat a meal that contains
carbohydrates, protein and fat. An example of an after game sandwich would be a
foot long meatball or roasted chicken sandwich on whole wheat bun with cheese
and lots of veggies from Subway.
After the last game of each day you can eat large quantities of food
from ALL Food Groups. Take advantage of this and EAT BIG but balanced. Don’t
forget your fruits and veggies.
Hydration and Sodium
After games you must balance your electrolytes and re-hydrate by
consuming liquids and sodium. This is the time to drink Gatorade as it contains
sodium. OR you can take this opportunity to get your fix of salty snack foods.
So within 2 hours of the last game of the day have a bag of chips or tortilla
chips, cheese and salsa with a litre of water.
No salt pills, they are too concentrated and can lead to vomiting and
diarrhea.
You can make your own sport drink:
500ml unsweetened orange juice
500ml water
1.25ml salt
A combination of water, PowerAde, Gatorade,
juices and milk.
For the Cooks
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.
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.
2½ cups graham cracker crumbs
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.
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.
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.