Lacrosse Diet: Fueling Your Performance on the Field

What are the best nutritional strategies for lacrosse players. How can a proper diet enhance athletic performance in lacrosse. Which foods should lacrosse players prioritize for optimal energy and recovery.

Understanding the Nutritional Demands of Lacrosse

Lacrosse is an intense sport that requires a combination of speed, strength, and endurance. To perform at their best, players need to fuel their bodies with the right nutrients. But what exactly does lacrosse demand from your body?

Lacrosse involves short bursts of high-intensity activity interspersed with periods of moderate activity. This means players need:

• Fast-acting carbohydrates for quick energy
• Protein for muscle repair and recovery
• Healthy fats for sustained energy
• Adequate hydration to maintain performance

Understanding these demands is crucial for developing an effective nutritional strategy. By tailoring your diet to meet these specific needs, you can optimize your performance on the field and recover more quickly between games and practices.

The Role of Macronutrients in a Lacrosse Player’s Diet

Macronutrients – carbohydrates, proteins, and fats – form the foundation of any athlete’s diet. For lacrosse players, getting the right balance is essential. How should lacrosse players approach each macronutrient?

Carbohydrates: Fuel for Performance

Carbohydrates are the body’s primary source of energy during high-intensity activities like lacrosse. They’re stored in the muscles as glycogen, providing readily available fuel during play. Optimal carbohydrate intake for lacrosse players typically ranges from 5-7 grams per kilogram of body weight per day, increasing to 7-10 g/kg during intense training periods.

Best sources of carbohydrates for lacrosse players include:

• Whole grains (brown rice, quinoa, oats)
• Fruits (bananas, berries, apples)
• Starchy vegetables (sweet potatoes, squash)
• Legumes (beans, lentils)

Protein: Building Blocks for Strength and Recovery

Protein is crucial for muscle repair and growth, especially important in a physically demanding sport like lacrosse. How much protein do lacrosse players need? Generally, athletes should aim for 1.2-2.0 grams of protein per kilogram of body weight daily.

Excellent protein sources for lacrosse players include:

• Lean meats (chicken, turkey, lean beef)
• Fish (salmon, tuna)
• Eggs
• Greek yogurt
• Plant-based options (tofu, tempeh, legumes)

Fats: Essential for Hormone Balance and Energy

While often misunderstood, fats play a vital role in an athlete’s diet. They’re essential for hormone production, nutrient absorption, and providing sustained energy. Lacrosse players should aim for about 20-30% of their total calories from healthy fats.

Healthy fat sources include:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish (salmon, mackerel)

Hydration Strategies for Lacrosse Players

Proper hydration is critical for lacrosse players. Dehydration can lead to decreased performance, increased risk of injury, and impaired cognitive function. How can lacrosse players ensure they stay properly hydrated?

1. Pre-hydrate: Drink 16-20 oz of water 2-3 hours before practice or games
2. During activity: Aim for 7-10 oz of fluid every 10-20 minutes
3. Post-activity: Replace 150% of fluid lost through sweat

While water is sufficient for most practices, sports drinks can be beneficial during intense games or in hot conditions, providing both hydration and electrolytes.

Meal Timing for Optimal Performance

When you eat can be just as important as what you eat. How should lacrosse players time their meals for optimal performance?

Pre-Game Nutrition

Eating a balanced meal 3-4 hours before a game can help ensure you have enough energy to perform at your best. This meal should be high in carbohydrates, moderate in protein, and low in fat and fiber to avoid digestive discomfort.

A sample pre-game meal might include:

• Grilled chicken breast
• Brown rice or sweet potato
• Steamed vegetables
• A piece of fruit

During-Game Fueling

For games lasting longer than 60-90 minutes, consuming easily digestible carbohydrates during play can help maintain energy levels. Options include:

• Sports drinks
• Energy gels
• Fruit slices

Post-Game Recovery

After a game or intense practice, your body needs nutrients to repair and recover. Aim to eat within 30-60 minutes post-exercise. This meal should include both carbohydrates to replenish glycogen stores and protein to aid muscle repair.

A good post-game recovery meal might be:

• A smoothie made with Greek yogurt, banana, and berries
• Whole grain toast with peanut butter and sliced apple
• Chocolate milk and a handful of almonds

Supplements for Lacrosse Players: Necessity or Hype?

While a well-balanced diet should provide most of the nutrients a lacrosse player needs, certain supplements may offer additional benefits. Which supplements might be worth considering?

Creatine

Creatine is one of the most well-researched sports supplements. It can help improve power output and muscle recovery, potentially benefiting lacrosse players. A typical dosage is 3-5 grams per day.

Protein Powder

While not necessary if you’re meeting your protein needs through whole foods, protein powder can be a convenient way to boost protein intake, especially post-workout. Whey protein is a popular choice, but plant-based options are available for those following a vegan diet.

Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that may help with recovery. If you’re not regularly consuming fatty fish, a fish oil supplement might be beneficial.

It’s important to note that supplements should complement, not replace, a healthy diet. Always consult with a healthcare professional or registered dietitian before starting any supplement regimen.

Vegan and Vegetarian Diets for Lacrosse Players

Can lacrosse players thrive on a plant-based diet? Absolutely. With proper planning, vegan and vegetarian diets can provide all the nutrients necessary for high-level athletic performance.

Key considerations for plant-based lacrosse players include:

• Ensuring adequate protein intake from sources like legumes, tofu, tempeh, and plant-based protein powders
• Focusing on iron-rich foods such as leafy greens, fortified cereals, and legumes
• Supplementing with vitamin B12, which is not naturally present in plant foods
• Including calcium-rich foods like fortified plant milks, leafy greens, and almonds

A sample day of plant-based eating for a lacrosse player might look like this:

1. Breakfast: Oatmeal with berries, chia seeds, and plant-based protein powder
2. Snack: Apple slices with almond butter
3. Lunch: Quinoa bowl with roasted vegetables, chickpeas, and tahini dressing
4. Pre-workout snack: Banana with a handful of walnuts
5. Post-workout: Smoothie made with plant milk, spinach, frozen fruit, and vegan protein powder
6. Dinner: Lentil pasta with tomato sauce, nutritional yeast, and a side salad

Managing Weight for Optimal Lacrosse Performance

Weight management can be a concern for some lacrosse players, whether they’re looking to gain muscle mass or lean out. How can players approach weight management in a healthy way?

Building Muscle Mass

To gain muscle, players need to consume more calories than they burn while engaging in strength training. This surplus should come primarily from nutrient-dense foods rather than empty calories. Increasing protein intake to the upper end of the recommended range (around 2g per kg of body weight) can support muscle growth.

Leaning Out

If a player needs to lose body fat, it’s crucial to do so gradually to maintain performance. A moderate calorie deficit of 300-500 calories per day, combined with proper nutrition and training, can lead to sustainable fat loss without compromising strength or energy levels.

Regardless of the goal, drastic weight changes should be avoided during the competitive season. Any significant changes to diet or body composition should be made during the off-season under the guidance of a sports nutritionist or dietitian.

Practical Tips for Implementing a Lacrosse-Optimized Diet

Knowing what to eat is one thing, but putting it into practice can be challenging, especially with busy training and competition schedules. How can lacrosse players implement these nutritional strategies in their daily lives?

Meal Prepping

Preparing meals in advance can ensure you always have nutritious options on hand. Set aside time each week to cook large batches of proteins, grains, and vegetables that can be mixed and matched throughout the week.

Smart Snacking

Keep nutrient-dense snacks readily available. Good options include:

• Greek yogurt with berries
• Hard-boiled eggs
• Trail mix with nuts and dried fruit
• Hummus with vegetable sticks

Stay Hydrated

Carry a reusable water bottle and set reminders to drink regularly throughout the day. Aim to have clear or light yellow urine as a sign of good hydration.

Read Labels

When choosing packaged foods, pay attention to nutrition labels. Look for options high in protein and fiber, and low in added sugars and unhealthy fats.

Listen to Your Body

Pay attention to how different foods make you feel. Everyone’s nutritional needs are slightly different, so it’s important to find what works best for you.

Remember, nutrition is just one piece of the performance puzzle. Combine these dietary strategies with proper training, adequate rest, and good recovery practices to truly optimize your lacrosse performance.

Amazon.com: The One Stop Lacrosse Diet: The Diet that Will Get You to Your Best Game Ever eBook: Ames, Cory: Kindle Store

Do you want to recover faster, pack on the muscle, and become a better lacrosse player?

In this book you’ll learn everything you need to now, to have your body performing at the highest level. Designed specifically for lacrosse players, you’ll not only understand what you need to eat, but why.

Most of the sports nutrition books out right now are outdated and filled with bad information.

That is the purpose of this book… to give you the latest and greatest information on how to eat to improve your game.

What you will learn when you read this book

You’ll learn what exactly lacrosse demands of your body and how we can use nutrition to meet those needs and actually optimize your performance.

This entire book, although backed with the latest research on nutrition, is written so that anyone can understand. What is the point of all the studies on nutrition if non-scientific people can’t understand them?

You will learn:
*What lacrosse demands of your body
*What are carbohydrates, fats, and protein
*Where to get the best sources of them
*How to optimize your hormones for ultimate performance
*How to recover from games faster
*The ultimate pre-game meal
*How eating can help you pack on muscle
*And much more…

Included (Free) in this book

In the book, you’ll get free access to a 7 day nutritional course where you will be emailed a new lesson.

Each lesson is designed to increase your knowledge on lacrosse nutrition and give you actionable tips to help you along the way.

Who should read this book?

While this book was designed for high performance lacrosse players, there’s no reason this diet principles and lessons can’t be applied to even recreational players. A good diet is universal.

Learning how to eat to remove inflammation, body fat, and increase lean muscle can help anyone, at any level become a better lacrosse player.

So if you play lacrosse, are the coach of a team, or have a child that plays lacrosse, this book is perfect for you.

Buy it now to start your journey to becoming a better lacrosse player

The Vegetarian Resource Group Blog

By Emma Giebel, Vegetarian Resource Group Intern

Lacrosse is one of the fastest sports on two feet, while also being physically grueling for every player on the field. Both speed and strength are required to be a good lacrosse player, and taking care of your body before and after you step onto the field is necessary. A good night’s sleep and time spent stretching and icing your sore muscles will help, but a healthy diet is what will really set you apart from other players. I have been a competitive lacrosse player for 8 years, and I know that hectic schedules can make eating healthy, and vegan, even more complicated. Some of your teammates, and even your coaches, may tell you that a vegan diet won’t be able to sustain you after all of the physical activity you will be doing. This is simply not true, and eating the right foods at the right times will help you excel both on and off the field. While my experience as a lacrosse player has inspired these meal options, they would work as healthy options for anyone, but especially athletes.

Breakfast:
Saying that breakfast is the most important meal of the day is not a joke. If you’re not a morning person, breakfast may seem like an annoying chore, but it can really be a delicious start to your day. An initial oatmeal with fruits can provide carbs and protein to wake you up the right way.

Oatmeal with Strawberries and Blueberries:
Place 1/2 cup frozen strawberries, ¼ cup frozen blueberries, and some water in a microwavable bowl and heat up until the fruit becomes warm and mushy. Then, add a serving of your desired oatmeal to the fruit mixture and heat up in the microwave for the necessary amount of time, and enjoy!

Oatmeal with Cooked Cinnamon Apples:
Cook your desired brand of plain oatmeal as you normally would. Dice the amount of apples you would like. Heat a pan on medium heat and add 1 teaspoon of olive oil (more or less oil as necessary or wanted), and sauté these apples for around 4 minutes. While any apple variety will do, my go-to is Honey Crisp! Towards the end of the cooking time, sprinkle in some ground cinnamon. Add the apples to your oatmeal, and top it off with some more cinnamon to make a delicious early morning meal.

Mid-Morning Smoothie:
I have found that making a smoothie to sip on later in the morning is the perfect way to stay both full and energized. What you put into your smoothie is personal, but these are a couple recipes that I swear by.

Strawberry, Banana, Blueberry Smoothie:
First, add ¼ cup of vegan yogurt; Daiya Yogurt Alternative in Strawberry is a great tasting option. Then add a splash of any milk-alternative, and blend this liquid portion to make sure that there is enough liquid in the blender. Add ½ cup of frozen strawberries, ¼ cup of frozen blueberries, and ½ of a frozen banana. Blend this all up, and if there seems to be in issue blending, add some water and mix up the smoothie with a spoon.

Chocolate, Banana, and Peanut Butter Smoothie:
If you’re looking for a sweet smoothie, this is the one for you. First, add ½ cup of a chocolate vegan yogurt into a blender; So Delicious Chocolate Yogurt Alternative is a perfect choice. Then add ½ cup of So Delicious Chocolate Coconut Milk, and blend these liquids together. Add 1 tablespoon of your favorite peanut butter, preferably one that is all natural (and only contains peanuts in the ingredients!), and blend that mixture together. For the final touch, add one half of a frozen banana and blend until smooth. If you desire a morning pick-me-up, cold brew coffee can also be added. This smoothie is a delicious meal that will keep you full until lunch time.

Green Machine Smoothie:
If you’d rather start off your day with some vegetables, then this is the smoothie for you. First, add your choice of coconut milk yogurt into a blender; my personal choice would be the Daiya Plain Yogurt Alternative. Add 1 frozen banana and ½ cup of frozen mango. In order to get a serving of vegetables in at the start of your day, add roughly 1 cup of spinach to the smoothie. Make sure that the stems of the spinach are chopped off so that the smoothie blends well. Simply blend and enjoy!

Lunch:
There are plenty of options for a perfect and portable healthy lunch, but these are some of my personal favorites.

Veggie Wrap:
Assembling a veggie wrap is a personal endeavor, as everyone has their own favorite vegetable combinations. My personal favorite wrap would require a whole wheat wrap and an initial spread of hummus. Then add spinach, tomatoes, avocados, shredded carrots, cucumbers, and whatever microgreens you prefer. Just roll into a wrap and you are ready to go!

Power Bowl:
While salads may be available at a school cafeteria, they can get pretty boring. Similar to a veggie wrap, each person’s favorite power bowl is different. My favorite would start with a base of quinoa, then I would add some freshly cooked garlic spinach. I would add diced oven-roasted sweet potato, and cooked or canned chickpeas. Spice however you would like, but I recommend garlic powder, chili powder, salt, and pepper. After loading these ingredients in a microwave-safe bowl, just pack away and heat up whenever you would want to enjoy this delicious lunch.

Quesadilla:
The popular Tex-Mex staple can also be a perfect vegan lunch option! To start, sauté peppers and onions in a lightly oiled sauce pan for around 5 minutes, then spice them with onion powder, garlic powder, and chili powder. Next, place a tortilla on stove-top pan, and evenly spread with a vegan cheese alternative. Add the vegetables on top of the cheese. For the next step, choose your favorite beans; my favorite are vegetarian refried beans. Spread the beans onto another tortilla, and simply place this over the first tortilla. If you prefer black or pinto beans, simply sprinkle them over the cheese and vegetable. Cook the quesadilla for roughly 4 minutes on each side on medium heat, or until the tortilla is golden brown. Let cool, cut into your desired size, and refrigerate, and you have a quesadilla option for lunch the next day

Snack
As an active athlete, you need a snack before the hours of daily physical activity that you do nearly every day. These snacks will provide you with the energy to make every second on the field count.

Carrots and Hummus:
One of the simplest snacks out there is also healthy and delicious!

Apples and Peanut/Almond Butter:
Simply cut up apples and place those into a container with some nut butter to dip, and you are ready to go!

Homemade Trail Mix:
This classic snack is a convenient treat that is also customizable. My personal trail mix combination would include cashews, almonds, vegan chocolate chips, raisins, small pretzels, and your favorite vegan cheese snack, such as Earth Balance vegan cheddar squares. Just fill up a mason jar with these ingredients and you have a perfect snack!

While these meal options will fuel you for the day’s activities, it’s also necessary to stay hydrated throughout the day. Drink plenty of water throughout the day, and especially while you are exercising.

These quick and easy recipes will prepare any athlete for a long day of school and sports, while also being delicious, filling, and of course, vegan!

For more ideas, see
https://www.vrg.org/teen/#athletes
https://www.vrg.org/athlete/

Emma was a VRG intern. For internship information, see https://www.vrg.org/student/index.php

The contents of this posting, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Lacrosse Goalies and Weight Gain

I recently received a question from a high school goalie regarding weight gain and lacrosse goalies that I thought was very important to share with the Lax Goalie Rat community.

Since many other large goalies might be in the same situation this young goalie finds himself in I wanted to write up the answer and share it here on the blog.

Hi Coach Damon,
I write to you again thinking very highly of your input on the goaltending position. So basically I’ve gained a good amount of weight since last spring. I was at 5’11” 195 but now sit at 6′ 225. My question to you is, is it bad to be a bigger guy in between the pipes? I still feel as explosive as I’ve ever been and my endurance hasn’t suffered by much. I lost about 45 seconds to my mile of 7:20 since the spring. Should I try to maintain this weight to fill up the net? Or do you think I could drop a few pounds? I’ve attached photos of me in goal on the left is me currently. Thank you for your input. – GG

Thanks for that question GG! Since there are many lacrosse goalies who are on the heavier side I want to share this advice with everyone. Here we go.

Advice for Goalies on the Heavier Side

It’s a common cliche for the coach to put the largest kid as the goalie and it’s definitely ok to be a bigger goalie. That’s the beauty of our sport and this position – small goalies can succeed as well as large goalies.

But when we say “bigger” goalie, that “bigger” should mean stronger. Filling up the cage only does so much if that width isn’t muscular.

Some goalies are definitely overweight in junior high or high school but can get away with it because of a lot of reps and lots of natural ball stopping ability. They are so far ahead of the competition that the extra weight and associated slowness doesn’t hinder them too much.

In college its a different story. Suddenly they can’t rely on that natural ball stopping ability and the extra weight just gets in the way of being a great explosive lacrosse goalie.

The bottom line is its ok to be a bigger lacrosse goalie but you must be in shape. If you’re going to gain weight to occupy more of the cage, that weight should come in the form of muscle.

Slow Mile Time = Slowing Down

The mile time is the biggest thing that stands out to me.

I talked to a friend who plays at BU who is 6’3′ and about 240 lbs. He runs a mile in under 6 minutes.

If you’re losing 45 seconds off of a mile time of 7:20, to me that indicates you may have gotten out of shape.

Pick a lacrosse goalie workout and a solid nutrition plan and follow them both until you get that mile time back to under 7 minutes and then ideally under 6 minutes.

Fit Goalies Are Better Goalies

If you’re going to be an elite lacrosse goalie, that means being fit.

Everyone can think of the goalies at the MLL or Division I level who were overweight and were still successful like Jesse Schwartzman, Blaze Riordan, and Gunner Waldt of Byrant for example.

But I think these goalies are successful in spite of being out of shape.

Every heavy high school goalie may believe they’re going to be the next Blaze Riordan (shown in main post photo) but the odds of that happening are extremely small. Those guys are anomalies.

The best goalies are the best athletes: Scott Rodgers, Brett Queener, Jordan Burke, Adam Ghitelman, John Galloway…the list of fit goalies goes on and on. The list of overweight goalies who still became successful is very limited.

Nutrition is really important for any goalie. Eating healthy means more energy, which means better practices, which means better games.

GG – When I compare your two photos you definitely look more toned and muscular in the before (right) pic. Maybe the long sleeves in the after pic (left) are misleading me but you look fitter in the before (right) pic.

Time for Some Self Reflection

I think all goalies should be trying to lose fat weight and gain muscle weight.

My final advice to GG: drop the fat weight in a healthy way. It’s not going to be an overnight thing, but you’ll be glad you did it.

Start running, get that cardio up. If you’re losing that much time on a mile it’s going to be hard to make it through a high intensity game.

Then the last thing: every athlete (but especially goalies) are there own worst critic.

Look at yourself in the mirror. How’s your play since last Spring? I know you said you feel just as explosive but stats maybe a better indication of whether you see yourself getting faster and more explosive. What do your coaches say?

Even if you feel as explosive with the additional weight, you could be even faster without the weight. Just think about that.

With some serious self-reflection I think you’ll really be able to determine the answer, but there’s no doubt that extra weight to the point where it slows you down that much is certainly not helpful.

Extra weight in the form of lean muscle only helps make you more explosive and fit.

Conclusion

I’m a long standing believer that the best lacrosse goalies are the best athletes on the team.

If you’re a goalie who has gained a few pounds over the years its time to have a real conversion with yourself about whether those extra pounds are decreasing your ability to make saves.

Odds are – they are. Because while there are successful goalies who are overweight the list of fit goalies is far longer.

Just like it is for all athletes proper nutrition is a key for lacrosse goalies.

Thanks for the question GG. I hope some of this resonates with you.

Until next time! Coach Damon

Any questions or comments on this post for larger perhaps overweight lacrosse goalies? Leave me a comment down below. 

Lactose-Free Diet – Pediatric Nutrition – Golisano Children’s Hospital

Taylor Cummings: Workout and Nutrition Profile

Taylor Cummings is one of the most decorated women’s lacrosse players of all time. She played midfield for University of Maryland and helped the Terps to two national championships (2014, 2015). In 2014, 2015, and 2016, Cummings received the Tewaaraton Award, which is given to the most outstanding American college lacrosse player. She is the only player in men’s or women’s lacrosse to receive this award three times. Additionally, she was a four-time first team All-American. Cummings has continued to stay involved with lacrosse since graduating from Maryland in 2016. She’s an Under Armour athlete and the head coach of the powerhouse McDonogh School girls’ varsity lacrosse team, which happens to be her alma mater. She also founded Taylor Cummings Lacrosse, where she leads camps and clinics for lacrosse players all over the country. The 24-year-old Cummings, a Baltimore resident, remains a dominant force in the sport. On top of all her other ventures, she’s a member of the U.S. Women’s National Team and the New York Fight, which is part of the Women’s Professional Lacrosse League.

We recently talked with Cummings about how she maintains a healthy diet and exercise routine, the advice she has for starting and sticking to an exercise program, and tips for young athletes.

When you’re not training with the U.S. Lacrosse team or the New York Fight, what does a typical workout look like for you?

I’ll do some sort of endurance run. I’ll do four-, five-, or six-mile runs, three to four times a week. Then two times a week, I’ll do strength training with Jay Dyer, who’s our U.S. Lacrosse trainer. I do a lot of single-leg isolation work, quick reactions, working on footwork, and little sprints. When I’m not in my peak seasons, I’ll incorporate spin, boxing, or boot camps. It’s a different kind of cross-training, where I’m still getting a good workout in, but not lifting heavy weights. 

A lot of these workouts are done on our own. When you get to the professional leagues, 99 percent of the work you do is outside of your team. When you get time with your team, that’s where it pays off, and you can worry about lacrosse and not so much the training aspects.

When you have a busier day but still need to get a workout in, what is your go-to exercise routine?

It depends on what I have available. If I have a treadmill, I’ll do a 20-minute or three-mile run, and finish with a couple of sprints to get my heart rate up. If I don’t have a treadmill, I do a lot of the Kayla Itsines BBG [Bikini Body Guide] workouts. There are four seven-minute circuits, and a lot of it is body weight, so you don’t need equipment. If I’m in a hotel that has stairs that are open, I’ll run some stairs. A go-to for me is running three or four miles or a body-weight circuit.

Do you have any favorite exercises or equipment?

I love the TRX band, not only for your arms, back, and shoulders, but also for the core. I do a lot of mountain climbers, oblique work, plus stabilization. Whenever I have the opportunity, I use the stair climber for a 15- or 20-minute blowout after a long-distance run. That’s something that’s super easy in terms of you’re just climbing stairs, but you still get a full-body workout. 

Can you talk about your diet? 

I try to go by the 80/20 rule where, especially during the week, I eat healthy when I can. I’m not a huge breakfast person, so I will typically either eat a quick bar or shake before I go work out.

I eat a lot of celery and peanut butter, raisins, and fruit. I often have turkey sandwiches or turkey pitas so I can get a little bit of protein. Dinner is where I typically get a lot more of my vegetables. I eat a lot of stir-fry where I sauté some chicken, steak, or shrimp with vegetables and rice. 

There are also times where if I want a piece of pizza, I’m going to have a piece of pizza. I kind of live under the motto of you really do only live once, and I’m not going to keep myself from eating things that I want to eat. It’s all about balance and making sure that you don’t punish yourself for eating the bad things. 

What are your exercise or nutrition goals?

I was a really picky eater when I came into college. One of my goals was branching out and trying new things. I’ve come a long way in terms of how much I’ll eat, the variety of foods, and the number of vegetables and fruits. My goal is to be able to not have to worry about anything when I go to a restaurant. I’ve achieved that so far, but I want to keep trying new things and see what works for my body and what doesn’t. I focus on making sure what I eat is healthy.  

What advice do you have for people who are starting with an exercise routine? 

Start on the treadmill or the elliptical on a slower speed for 20 minutes, and then progress to 25 minutes by the end of the week. Then maybe in a week or two, turn up the speed by a notch or two. I think starting slow and then slowly building upon it allows people to get confidence. It won’t be as hard as you imagine and then you have the confidence to try new, more intense things. 

If you start to get bored, try switching it up with a different piece of equipment. Start at the super basics and an easier level, and then work your way up. Don’t go out and run a marathon on your first try. Build up. I think that helps people become confident, and then once they start seeing results, they get the bug where they’re like, “Okay, this is actually working. I’m actually helping my body. I feel great. I look better.” I think the big thing is making sure you feel great about yourself, and not necessarily relying on what’s in the mirror or what’s on the scale. 

What advice do you have for young athletes regarding nutrition and exercise?

As a young athlete, your body is developing. Make sure that you’re talking and thinking about yourself in a positive manner. For me, while playing soccer and lacrosse, my thighs got really strong, and I started to really hate the way my body looked. It took me a while to realize that my legs and my strength were what made me really good at sports. It helped me be successful. That’s when I started to really love my body and really cherish it and value everything it gave me. As an athlete, your body might look different than people who dance or people who do art. Everyone looks different, but at the end of the day, it’s your vessel that allows you to do so much on and off the field. How your body looks doesn’t really matter as much as how you treat yourself and what you’re able to do as an athlete because of your strength.

Sun Chlorella is the Official Supplement of The Premier Lacrosse League Powered by Ticketmaster

TORRANCE, Calif., May 15, 2020 — Sun Chlorella Corp., together with Sun Chlorella USA, a trusted leader in high-quality chlorella and adaptogen products for over 50 years today announces that they are the proud superfood sponsors of the Premier Lacrosse League Powered by Ticketmaster (PLL), an innovative league that brings the sport of lacrosse to millions of fans worldwide. Sun Chlorella will be the official superfood and supplement of the PLL.

In response to health and safety concerns resulting from COVID-19, the PLL recently announced the PLL Championship Series, a 20-game quarantined and fan-less tournament, which will crown the 2020 champion. The PLL Championship Series will take place in lieu of the previously scheduled 2020 PLL season. All games will be shown on NBC, NBCSN, and NBC Sports Gold.

“We were thrilled to partner with Sun Chlorella as the Official Superfood of the PLL,” says PLL Co-Founder and CEO Mike Rabil. “Sun Chlorella was already a favorite supplement of some of our players. We’ve been working with the great team at Sun Chlorella over the last six months and we are delighted to officially kick off this partnership.”

Sun Chlorella powder is the only chlorella supplement on the market today that is NSF Certified for Sport® and Informed-Sport trusted, which means it has undergone rigorous testing and is the best possible chlorella available. Sun Chlorella Powder has vitamin and mineral content that provides powerful plant-based nutrition, immune system support, and cellular repair benefits for muscle and tissue repair.

Sun Chlorella’s performance-improving nutrition includes:

• All essential amino acids
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• One of the only plant sources of active B12

All which help the body:

• Regenerate cells and muscle tissue
• Increase stamina
• Increase oxygen intake and increase aerobic endurance

“The frequent and intense training that the PLL players endure requires supplements that have maximum efficacy, and thanks to our patented DYNO®-Mill pulverization technology we are able to supply athletes with highly digestible nutrition so they perform their best,” said Futoshi Nakayama, President of Sun Chlorella USA. “Now more than ever, we are so proud to help our consumers thrive in their healthy lifestyles, including our friends at the PLL.”

About Sun Chlorella Sun Chlorella has been the premium chlorella company for over 50 years. Originating in Japan, Sun Chlorella uses DYNO®-Mill pulverization, setting the standards for ultimate purity, quality, bioavailability and digestibility. You can find Sun Chlorella products at The Vitamin Shoppe, Whole Foods Market, Sprouts Farmer’s Market, and many other health food retailers. For more information regarding Sun Chlorella products, please visit: www.sunchlorellausa.com and follow us on Instagram (SunChlorellaUSA), Facebook (@SunChlorella), Twitter (@sunchlorellausa), YouTube (SunChlorella) and Pinterest (Sun Chlorella USA).

About Premier Lacrosse League Powered by Ticketmaster
The Premier Lacrosse League (PLL) is a men’s professional lacrosse league in North America, composed of seven teams rostered with the best players in the world. Co-founded by lacrosse superstar, philanthropist, and investor Paul Rabil and his brother, serial entrepreneur and investor, Mike Rabil, the Premier Lacrosse League is backed by an investment group composed of Joe Tsai Sports, Brett Jefferson Holdings, The Raine Group, Creative Artists Agency (CAA), and other top investors in sports and media. The PLL season is distributed through an exclusive media-rights agreement with NBC Sports Group. For more information, visit www.premierlacrosseleague.com and follow on social media: Instagram (@PLL), Twitter (@PremierLacrosse), Facebook (@PremierLacrosseLeague) and YouTube (YouTube.com/PLL).

Sports Nutrition – Duke University

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Contact Information

Beth Miller
Director of Sports Nutrition 
[email protected]

Mission Statement

At Duke we believe that a strong, well-nourished body and healthy mind are fundamental to optimal sports performance, recovery, academic success, and long term well-being. We also recognize that good nutrition is only one part of the “holistic” puzzle, which is why we have an interprofessional approach to supporting our students; working closely with our sports psychologist, athletic trainers, physical therapists, strength and conditioning coaches, and our physicians and other health care providers. We believe that good nutrition and an optimal diet play key roles in performance, wellness, and longevity. Through active learning and skill based instruction, we ensure that our student-athletes are given opportunities to practice what they learn and have easy access to knowledgeable professionals that can support them in their efforts.

Sports nutrition services are available on multiple levels and are free of charge.

Services

• Individual consultation with any student-athlete as needed: Fueling for performance, dietary concerns, vegetarian or specialty diet needs, injury recovery, medical needs, weight loss, weight gain, body composition, disordered eating, optimizing sports performance, and/or any nutrition questions, or dietary concerns.
• Team meetings
• Grocery store tours
• Meetings with coaches and assistant coaches to support team efforts
• Meeting with athletic trainers, strength and conditioning staff and support staff to assist in their
   efforts
• Stocking the kitchen of the off campus apartment
• Quick cooking tips
• Optimizing training table menus and food options
• Duke Student Health Nutrition Services

Handouts

Alcohol
Athlete’s Plate
Anti-Inflammatory Foods – property of www.drweil.com
Eat It, When You Need It
Fueling Matters
Meal Timing
Fluid Replacement
Fluid Replacement Analysis
Fruit Smoothie
Quick Meals and Snack Options
Review of Energy Bars
Snack Ideas for Day Versus Night

Tutorials

The Basic Three: Carbs, Protein and Fat
Female Athlete Triad

Videos

Duke Football Nutrition

90,000 “All diets are ineffective.” Nutritionist about methods and myths around weight loss

Why dieting does not help, but cripples the eating behavior of a person? What methods can you use to control your appetite? Do diet pills help? Nutritionist Lydia Ionova told Anews about this.

Lidiya Ionova is a nutritionist and founder of her own clinic, author of the books “Healthy Habits” and “Healthy Recipes”. According to Forbes magazine, he is one of the six most demanded nutritionists in Moscow.

“A person should not think about every piece of food that he puts in his mouth”

– Most people now know how to eat right. However, obesity, including childhood obesity, is a problem in many countries. How can this be explained?

– The prerequisites for such a situation were laid back in the middle of the last century, when new methods of farming appeared, aimed at maximizing profits. The food industry itself has changed. There are more substandard food on store shelves.Add to this the constantly deteriorating environmental situation, stress, lack of movement. As a result, governments in many countries are now preoccupied with fighting obesity.

Because obesity is not only a cosmetic problem. It is associated with a large number of chronic diseases that lead to a decrease in human productivity, early mortality and huge government spending on health care.

Nowadays many people are well informed about how to eat properly.But they don’t. And here it is important to find the reason that prevents them from applying this knowledge in practice.

– What prevents people from eating right?

– Firstly, it is a long-established wrong eating habits. Normally, a person should not think about every piece of food that he puts in his mouth. Because nutrition is an automatic process. And when a person has been eating incorrectly for many years, it is quite difficult for him to change his eating behavior.

Secondly, it is the seizing of complex emotions such as anxiety, anger, sadness.

Thirdly, the inability to cope with stress and lack of knowledge of adequate ways to overcome it. Also, according to a number of studies, women who have experienced physical or psychological abuse are prone to improper eating behavior. According to global statistics, there are about 50% of such women.

– Are there any foods to help fight stress?

– Stress is a mental state. And food will not get rid of it. It is often written that eating bananas or turkey helps reduce stress.But in practice, all this does not work.

“Calorie counting for weight loss is a myth”

– Is there any point in counting calories when composing your diet?

– I am not a supporter of calorie counting, because calories differ in calories. For example, there are two people eating one thousand calories a day. The first diet consists of vegetables, fruits and whole foods. The second eats 4 pieces of cake. It is clear that the result of the influence of such nutrition on the body will be completely different for them.

Therefore, calorie counting for weight loss is a myth. A person thinks: “Now I will start counting calories, there are many applications, it will be easy to do, and I will be happy.” And happiness does not come.

– Are there any methods to reduce appetite?

– There are methods for managing food cravings. They take weeks and sometimes months to train. A person learns to recognize the signals of hunger, to distinguish physical hunger from psychological hunger, begins to realize the cause of cravings, and what his need is actually not satisfied.

Because there is a reason behind every “Wishlist”. It doesn’t happen that we just want anything. And when this awareness of food begins to appear, then you can already control your eating behavior. This is a large block of work for a specialist.

“Well, he will eat the pill. So what?”

– Do diet pills help?

– Pharmaceutical companies have been looking for such a substance for decades. Because, having found it, they will get rich, given the prevalence of obesity in the modern world.But so far there are definitely no such drugs.

And again, the pills will not get rid of the problem. Because the problem is in a person’s inability to control the craving for food, in a low level of self-awareness, in the inability to understand what drives him. Well, he will eat the pill. So what? He cannot accept them all his life.

– How do you feel about vegetarianism?

– Vegetarianism is not a vegetarian. Competent vegetarianism, in which food is balanced, reduces the risks of cardiovascular diseases, diabetes mellitus, and gout.But here it is important to ensure that the right amount of vitamins and minerals is supplied to the body.

Because with vegetarianism there is a deficiency of a number of vitamins. First of all, B12. And it happens that a person boasts of his vegetarianism, but his diet is terrible and can not bring any benefit.

“The longer a person is on a diet, the more eating disorders he has.”

– A few years ago, the Ducan diet was very popular. She was then criticized as hazardous to health.What do you think about this and other popular diets? How to recognize among them harmful to health?

– The motto of my method is no diets, but healthy habits. All diets are ineffective in achieving normal weight. The longer a person is on a diet, the more eating disorders they have. And the more its weight in the long run, which is the worst thing. After a person leaves the diet and returns to his normal life, all those reasons that led him to overweight will return.And the more such attempts are made, the worse the state of health a person will have.

“In our country, most people have a vitamin D deficiency”

– There is an active debate about vitamins. Who needs to take vitamins in capsules, and do they work at all? What about dietary supplements?

– Everything is individual. First of all, you need to do a blood test for the content of vitamins and minerals in the body. And then calculate the dosage based on the results. Doctors do just that.

As for dietary supplements, now there are a huge number of them with proven and unproven efficacy. It makes sense to take Omega-3 (Omega-3-polyunsaturated fatty acids – approx. Anews) every day.

It also makes sense to drink vitamin D every day, because in our country, most people are deficient in it. With this climate, we don’t get it naturally. But you need to drink it only as directed by a doctor, after a blood test has been carried out and the dosage has been calculated.

“If a person weighs 100 kg, this does not mean that he needs 3.5 liters of liquid”

– How much water should you drink per day? What to drink, and is alcohol harmful?

– It is definitely not allowed to drink sugary carbonated drinks and sugary drinks in general. Coffee, tea – in moderation. Green tea is rich in antioxidants.

For reasons of water, I usually say 35 ml per kilogram of weight. But this is if the person is not obese. If he weighs 100 kg, this does not mean that he needs to drink 3.5 liters of liquid per day.

It is better not to drink alcohol at all. It pathologically affects the brain and central nervous system. If we drink small amounts of red wine, the risk is moderate. But if something is stronger and bigger, health will be harmed.

– There is a theory that craving for sugar is a manifestation of thirst. And people who drink enough don’t want sweets. Do you agree with that?

– Of course not. Sugar cravings are often a psychological addiction. And it has nothing to do with how much a person drinks.

4 essential habits for a healthy weight

– To summarize in a few short tips: what should a person who has decided to lose weight do? How to lose weight so as not to harm your health and then stay at a new weight?

– There are basic healthy eating habits that are important for a person to be formed to a state of automatism.

1. Regular meals, always with lunch.

2. Adequate water intake.

3. Adequate sleep – something that is not related to food, but directly affects weight.

4. Adequate intake of fruits and vegetables daily.

There are many eating habits, but they can be created and consolidated only if a person begins to treat himself with love and care. And only this warm attitude towards yourself allows you to change your eating behavior, gain harmony and excellent health and maintain them.

Interviewed by Anna Dementyeva

Pro Plan NF Veterinary Diet for Kidney Pathology in Dogs 0.4 kg

Indications:
Chronic renal failure
Conditions requiring dietary sodium restriction
Decreased formation of urate, cystine and calcium oxalate urinary stones
Early stages of heart failure
Renal failure associated with leishmaniasis

Contraindications:
Conditions requiring large amounts of protein or phosphorus
Reproduction, growth stage

Kidney pathology is a serious and dangerous disease that can not only cause significant harm to the health of the caudal, but also lead to death.If a significant part of the surface of the kidneys is damaged, they cease to cope with their work, begin to remove toxins from the body worse and maintain a normal water balance, and this, naturally, causes a sharp deterioration in the well-being and appearance of your pet. That is why it is so important to notice the presence of kidney problems in time and start high-quality treatment, which consists of taking medications prescribed by a veterinarian and special dietary food.

Main signs of renal failure

• thirst
• increased volume of excreted urine
• the appetite decreases and the weight of the animal is lost
• lethargy, fatigue, inactivity

In critical condition – intoxication of the body:

• the appearance of ulcers on the oral mucosa
• imbalance, tremors and convulsions
• vomiting with foam and undigested food residues

We present to your attention Purina NF Veterinary Diet for Kidney Pathology in Dogs – a first-class modern diet that will improve the well-being of your pupil, protect him from the discomfort and pain associated with kidney failure.The secret to this efficacy lies in a unique formula developed by animal nutritionists: it provides a moderate amount of easily digestible protein, limited phosphate levels, and the presence of beneficial omega-3 fatty acids. The correct ratio of these components minimizes the loss of lean body mass, reduces the formation of uremic toxins, protects the kidneys from the formation of stones and relieves tissue inflammation. And thanks to the presence of natural antioxidants, the diet reduces the intensity of oxidative processes in the body and significantly increases immunity so that your pupil can more actively resist the disease.

Ingredients:

Whole grains of corn, ground rice, eggs, animal fat, canned with a mixture of tocopherols, sugar, whey powder, sodium caseinate, calcium carbonate, vegetable oil, potassium chloride, L-lysine monohydrochloride, fish oil, salt, potassium citrate, choline chloride, zinc sulfate, ferrous sulfate, vitamin E, niacin, manganese sulfate, vitamin A, calcium pantothenate, thiamine mononitrate, copper sulfate, riboflavin, vitamin B12, pyridoxine hydrochloride, garlic oil, folic acid, vitamin D3, calcium iodate, biotin, sodium menadione bisulfite (source of vitamin K), sodium selenite.

Nutrients:

Feeding rates

The diet is a complete daily food.These norms are only indicative and may vary depending on the individual needs of your pet.
Make sure that the animal always has access to clean water!

90,000 Michkov’s poker brought Russia a victory at the Junior World Cup over Germany

In the third match of the junior world championship, the Russian national team beat their peers from Germany with a score of 6: 1.As part of the Russian team, poker was designed by Matvey Michkov. Danila Yurov and Ilya Kvochko scored one more goal each.

In the third match of the junior world championship, the Russian team met with their peers from Germany. Albert Leshchev’s charges have already managed to beat the USA in overtime – 7: 6, losing in the course of the game with a score of 1: 5, and also lost in the shootout series to Finland. The Germans lost to the Czech Republic (1: 3) and the Americans (3: 5).

From the first minutes, the Russians seized the advantage, locking the Germans in their own zone.The goalkeeper of the German national team Nikita Kvapp saved his team from the very first minute. Our rivals did not manage to get hold of the puck for a long time.

However, in the fifth minute of the match, Ivan Miroshnichenko grabbed a two-minute penalty. The Germans were able to gain a foothold in a foreign zone only in the second half of the majority, but they did not manage to create anything dangerous at the gates of Sergei Ivanov.

After Miroshnichenko left the penalty bench, the Germans managed to level the course of the meeting. Germany began to better control the puck, Ivanov began to enter the game more often.

In the middle of the first period, Fedor Svechkov and Arseny Koromyslov fled to the gate of Kvappa, but they failed to realize the moment, and a few seconds later Danila Yurov sent the puck into the net of the German gate after Svechkov’s pass.

Six minutes before the break, Yurov had a chance to score a double, but Kwapp rescued his team after throwing from four meters.

The most dangerous moment in the first period at the Russian goal occurred four minutes before the siren for a break, when Ivanov could not press the puck to the ice, but the Germans did not finish off the shell in the goal.

In the 18th minute of the match, Albert Leshchev’s charges got the opportunity to play two minutes in the majority. It was not possible to implement it, but the Russians almost all two minutes threatened the gate of Kwappa.

The teams left for the break with a score of 1: 0 in favor of the Russian national team.

Within 30 seconds after the end of the break, Matvey Michkov scored a lacrosse goal, doubling the Russians’ lead. Then Prokhor Poltapov could throw the third puck, who went one-on-one with the goalkeeper, but Kvapp did not allow himself to be replayed.It began to give the impression that Russia was playing with one more player on the court.

In the eighth minute of the period, the pressure from the Russians again bore fruit when Michkov first removed the defender and then outplayed Kvappa – the score was 3: 0. After 20 seconds, Poltapov again went to a rendezvous with Kvapp, but could not throw the puck.

The Germans created their first moment in the second period only in the 11th minute. Connor Corte was left alone in a foreign zone, threw on goal, but missed the target.

An unpleasant moment happened to Poltapov, who fell under a terrible forceful reception. For several minutes, the Russian player could not get off the ice, and even doctors came to the site. The hockey player left the field with the help of a doctor and teammate, and Ryan Bettahar, who played rough, was sent off until the end of the match (and the Germans spent five minutes in the minority). The Russians were able to punish the Germans for their rudeness, having realized the majority – Michkov scored a hat-trick. It is noteworthy that Poltapov was already on the court during the scoring.

Four minutes before the second break, Germany got the right to a bullet, but Ivanov rescued the team. And at the very end of the period Michkov could have scored the fourth goal, but missed the target from an advantageous position. The teams left for the break with a score of 4: 0 in favor of Russia.

At the beginning of the third period, Germany won a two-minute majority. The Germans managed to create several dangerous moments, but it did not come to scoring, and immediately after Vladimir Grudinin left the penalty box, the Russians could have distinguished themselves, but the score did not change.

However, already in the sixth minute of the period Nikita Chibrikov gave a pass to the far post, which was closed by Ilya Kvochko. The score is now 5: 0 in favor of the Russians. Albert Leshchev’s wards constantly monitored the course of the meeting, so the score on the scoreboard was logical.

After the fifth goal, the Russians calmed down a bit, allowing the Germans to push the game away from their goal. Five and a half minutes before the end of the meeting, the Bundesteam played one goal. The hockey players of the German national team fled into a quick attack, and Ivanov coped with the first throw, and Connor Korte was the first to finish the shot, who ferried the shell into the goal.

But the final point in the match was put by Russia. A minute before the final siren, Michkov made poker, sending the puck from a nickle to the far corner of the Quapp goal.

The meeting ended with a score of 6: 1. In the final match of the group stage, Russia will play with the Czech Republic. The meeting will begin on May 2 at 00.00 Moscow time.

90,000 While you were sleeping: a billionaire in space, the new motto of the Olympics and the danger of berry detox

China has counted the number of flood victims

At least twelve people have died due to floods in the city of Zhengzhou, China’s Henan province, RIA Novosti reports with reference to TV channel CGTN.Torrential rains led to a natural disaster.

One hundred thousand residents of the province have been evacuated, more than six thousand military and fire service personnel are involved in rescue operations.

The TV channel adds that a dam burst near the city. Also in Zhengzhou, the subway was flooded, however, according to media reports, rescuers managed to get the blocked passengers out of there.

Amazon founder returned safely from space

Passenger capsule with billionaire Jeff Bezos and three more passengers landed safely near the launch site in Texas after flying on a New Shepard rocket.The entire flight took a little less than 11 minutes, Rosbalt reports.

Recall that after launching from the launch site, the New Shepard capsule rose to an altitude of about 350 thousand feet and crossed the so-called Karman line. It separates the Earth’s atmosphere from space (passes at an altitude of 100 km).

On board the ship, in addition to the founder of Amazon, were his brother Mark, 82-year-old pilot Wally Funk and 18-year-old Dutchman Oliver Daman. The last two became the oldest and youngest person to have been in space.

Scientists made a sensational statement about the benefits of wormwood

European scientists led by doctors from Copenhagen University and the Max Planck Institute for Colloids and Interfaces in Germany, as a result of laboratory studies, recognized the wormwood extract as effective in the fight against COVID-19. The research results are published in Scientific Reports.

The researchers concluded that the substances contained in this plant are capable of suppressing the SARS-CoV-2 virus.

Experts emphasized that the compounds contained in wormwood have a very small therapeutic window, that is, they can only help immediately after the infection enters the body. Thus, the possibility of creating a drug for the treatment of coronavirus infection based on artemisinin derivatives was proved for the first time, writes Lenta.ru.

The Olympic motto was changed

The unchanged Olympic motto “Faster, higher, stronger!” corrected.This became known during the 138th session of the International Olympic Committee (IOC), writes Rosbalt.

Now the motto sounds like “Faster, higher, stronger – together!” – Citius, altius, fortius – comminis! The IOC members approved the decision unanimously.

“Outdated” Olympic motto “Citius, altius, fortius!” was adopted in 1894.

The IOC session also recognized several new Olympic sports. The International Federation of Sambo, a sport that originated in Russia, and the Federation of Lacrosse, Muay Thai, Kickboxing, Cheerleading and Icestock have received full recognition.

Why berry detox is dangerous

Nutritionist Olga Dekker in her Instagram warned about the dangers of berry-based detox diets, RIA Novosti reports. The specialist reacted to the publications of nutritionists and healthy lifestyle bloggers who recommend eating 250 grams of various berries five times a day and drinking at least eight glasses of water with the addition of ginger, lime or lemon.

According to Dekker, after this a person will feel a surge of energy, but definitely will not cleanse the body of toxins.

“In this case, you will receive a charge of vitamins and fiber. But there are many more disadvantages. Firstly, the diet will contain only carbohydrates – without fats and proteins, which are the material for building cells. Secondly, there is a lot of sugar in berries and fruits. The norm is no more than 30 grams per day. Thirdly, large quantities of berries will create a load on the gastrointestinal tract, which is why the pancreas may not be able to cope with such a volume of fiber, ”the specialist warned.

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