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10 Nutrition Rules to Live By

1. Come back to earth
Try to choose the least processed forms of food – fruits, vegetables, beans and high-fiber carbohydrates (more than 4g per serving)
2. Eatarainbowoften
Eat fruits and vegetables with each meal. Choose a wide variety of colors for the greatest benefit. Eat these first and if you want seconds, reach for the rainbow again.
3. Choose lean protein – the fewer legs the better
include a lean protein source with each meal and snack. Choose protein that has fewer legs more often. For example, fish and vegetables sources=0 legs, chicken and turkey, eggs-2 legs, and beef and pork =4 legs.
4. Pick fats that give you something back
Include healthy fats in your diet, such as olive oil, nuts, seeds avocado, fish, and flaxseeds.
5. Eat Breakfast every day!
Start your day out right. Try a piece of whole grain toast with nut butter and a piece of fruit.
6. Remember three for three
Aim for a little bit of all three nutrients (lean protein, healthy fat, whole carbs) every 3 hours. Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day!
7. Stayhydrated
Dehydration means decreased performance (0.5-1.0 fluid ounces (fl oz.)xbody weight-fl oz. of water/day). Start drinking fluids early and often!
8. Donotwasteyourworkout
Have a pre-workout snack or shooter (15 grams carbohydrate, such as a piece of fruit). During the workout or game, make sure to have water and a sports drink, such as Gatorade ®. After the workout or game (within 10-30 minutes), have a carbohydrate/protein recovery snack, such as 16 fl oz. of low-fat chocolate milk.
9. Supplement wisely
Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement and fish oil into your daily routine. Create a smart plan that supports your fueling plan and health. Before you take any supplement, check with your doctor!
10. Sleep
The body recovers and repairs best when at rest! Aim for 8 hours of sleep.
Jennifer Okemah MS RD BC-ADM CDE CSSD and Athletes Performance (

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