Best Eats Post Tourney

After a lacrosse tournament, proper nutrition is essential for recovery, replenishing energy stores, and repairing muscles. Here’s what a lacrosse player should eat post-tournament:

1. Rehydrate First

• Why: You lose a lot of fluids through sweat during games, so rehydrating is the first priority.
• How: Drink plenty of water as soon as possible after the game. You can also include an electrolyte drink or coconut water to replenish lost electrolytes like sodium, potassium, and magnesium.

2. Focus on Protein for Muscle Repair

• Why: Protein helps repair and rebuild muscles that have been broken down during intense activity.
• How: Aim to consume 20-30 grams of protein within 30-60 minutes after the tournament.
• Sources: Grilled chicken, turkey, lean beef, fish, eggs, Greek yogurt, protein shakes, or plant-based options like tofu, lentils, and chickpeas.

3. Replenish Carbohydrates

• Why: Carbohydrates restore glycogen levels in your muscles, which get depleted during a game.
• How: Include a good source of complex carbohydrates in your post-tournament meal.
• Sources: Brown rice, quinoa, whole grain bread, sweet potatoes, oatmeal, or whole wheat pasta.

4. Include Healthy Fats

• Why: Healthy fats support overall recovery, reduce inflammation, and provide long-lasting energy.
• How: Include a small amount of healthy fats in your post-game meal or snack.
• Sources: Avocado, nuts, seeds, olive oil, or fatty fish like salmon.

5. Incorporate Antioxidant-Rich Foods

• Why: Antioxidants help reduce muscle soreness and inflammation, speeding up recovery.
• How: Include fruits and vegetables rich in vitamins C and E, as well as other antioxidants.
• Sources: Berries (blueberries, strawberries), leafy greens (spinach, kale), oranges, bell peppers, nuts, and seeds.

6. Meal Ideas

• Option 1: Grilled Chicken with Quinoa and Roasted Vegetables
  • Why: This meal provides a balanced mix of protein, complex carbs, and healthy fats, along with vitamins and minerals.
• Option 2: Salmon with Sweet Potatoes and Steamed Broccoli
  • Why: Salmon offers high-quality protein and omega-3 fatty acids, while sweet potatoes replenish glycogen, and broccoli provides antioxidants.
• Option 3: Turkey and Avocado Wrap on Whole Wheat Tortilla with a Side of Fruit
  • Why: This is a convenient option that includes protein, healthy fats, and carbs. Adding fruit provides additional antioxidants and hydration.
• Option 4: Greek Yogurt with Honey, Granola, and Mixed Berries
  • Why: Greek yogurt is high in protein, granola provides carbs, and berries offer antioxidants.

7. Recovery Smoothie

• Ingredients:
  • 1 scoop of protein powder (whey or plant-based)
  • 1 banana
  • 1 cup of spinach
  • 1 cup of mixed berries
  • 1 tablespoon of almond butter or flaxseed
  • 1 cup of almond milk or water
• Why: This smoothie combines protein, carbs, healthy fats, and antioxidants in a quick and easy-to-digest form, perfect for after a tournament.

8. Snacks for Immediate Recovery

• Chocolate Milk: A great balance of carbs and protein, with some studies showing it’s effective for recovery.
• Peanut Butter and Banana on Whole Wheat Bread: Offers protein, carbs, and potassium.
• Trail Mix with Nuts and Dried Fruit: Provides protein, healthy fats, and carbs.

9. Continue Hydrating

• Why: Continue drinking water throughout the day to fully rehydrate.
• How: Aim for about 16-24 ounces of water for every pound lost during the game. You can weigh yourself before and after the tournament to estimate fluid loss.

Conclusion

After a lacrosse tournament, focus on rehydrating, replenishing glycogen stores with carbohydrates, and repairing muscles with protein. Including healthy fats and antioxidant-rich foods will further support recovery. A balanced meal like grilled chicken with quinoa and vegetables, a recovery smoothie, or a protein-rich snack will help you recover quickly and prepare for your next game.