Has your mother ever told you not to eat before you go swimming? What’s important about this adage is in its emphasis on the timing of the process of eating. Gastric emptying (digestion) is generally a process lasting about two hours after the ingestion of food. What this tells us, in its simplicity, is that for maximal nutrient uptake, and for proper digestion, we should eat our last meal at least two hours before practice/competition.*
Hydration follows similar principles. Water should be consumed freely up until two hours before competition. Most of the elite athletes we have ever known have always carried a water bottle wherever they went. The recommended intake per day is somewhere between 2-3 litres (8-12 glasses), depending on the individuality of the athlete. Moreover, a glass of water consumed immediately upon awaking in the morning will ignite the metabolism for the day. The indicator of proper hydration is a clear and odourless urine stream. And remember, a properly hydrated body will function more efficiently in every regard, specifically in mental clarity and temperature regulation. If you absolutely require food or drink within the two hour window, be sure to only “wet your lips” with water and to eat something light and easily digestible (foods with a high glycemic index).
Post-competition is of a separate notion as far as timing goes. In the immediate time frame after competition (app. 15-30 minutes) the body is at its highest rate of absorbency and delivery of nutrients. Theoretically, the body should be replenished with a balance of protein (for muscle hypertrophy, aka growth), fats (for absorption of nutrients), and carbs (for energy replacement). Protein shakes and chocolate milk are both convenient and effective in the short term, followed by a balanced meal within 2 hours after that (creating an anabolic state for muscle growth).
With conventional protein powders try taking half of the recommended dosage, roughly 23-25 grams; anything more will not be processed by the body. Failure to adequately nourish one’s body after exercising and strength training can exacerbate an already compromised immune response immediately post-exercise, as well as create distortions in the distribution of body mass (protein catabolism).**
Other than the above, remember to eat a variable diet with as much fresh produce and lean meats as possible, avoiding processed foods with high trans-fats. Four to six small meals during the day has been proven to be healthier than two and three large ones. Eight hours of sleep per night is a must for the recovery/remodelling of muscles (between 3-5am is the most important time to be asleep for muscle growth). As always, all athletes must be treated as individuals. Be as aware as possible in finding out what sleeping, eating and hydration strategies work best for you. If you feel sluggish during a game or practice, look back at the previous two days and see what you did (keep a log if necessary). Likewise, do the same if you felt very energetic. Patterns will continue to present themselves. A big part of performing well at the higher levels of lacrosse is to find the proper balance of healthy living and knowing what you can and can’t do in your preparations for competition.
On a final note, we also have to disclose the fact that we are not a nutritionists by trade and anything listed in this Sports Nutrition basically excerpt is essentially out of our scope of practice. Individuals often have certain particular needs and anything other than the basics is all we would ever attempt disclose. Having said all of that, all of the information found in this excerpt can also be easily cross-referenced and has proven effective through our own anecdotal experience.
*An exercising body will circulate up to five times as much blood through the system as normal, directed primarily towards the working muscles. That, in turn, leaves any undigested food to bounce around in the stomach in an ischemic state, lacking the blood required for proper digestion, often causing cramping and diarrhea.
**Everyone has heard of the term “getting ripped” from lifting weights, and this is exactly what happens to the muscles during training/competition. Exercised muscles must repair and remodel themselves mainly via protein consumption and timely nutrient delivery. Otherwise, they may grow irregularly due to catabolic activity, also known as a net protein imbalance.
