What fuels that final sprint to the finish line, the perfect pass or the winning goal? Skill, talent, desire and training, of course. So does food. Coaches realize this. And so do some players. But do parents? Lacrosse coach Pat McMahon considers a good diet to be crucial for athletes. He plays on the championship team for the University of St. Thomas and served as a coach this month at the Cornell-Northstar Lacrosse Camp in Hopkins. The secret to success? "It's simple. Eat three good meals a day," said McMahon. "Lots of good protein, complex carbs and tons of water. Breakfast is key."
McMahon likes to cook and prefers the control it gives him over ingredients when he is training. He went from 205 to 170 pounds by eating better and cooking for himself. The loss of weight and better food made him play better, too. "Eating fresh, unprocessed food is just better fuel," said McMahon. "Bulking up in the weight room and becoming strong are not one and the same.
McMahon is not alone in this. His teammate, also a coach, is Andrew Larson, who begins the day with eggs and more (English muffin, ham, cheese, whole-wheat toast) or a combo of fruit, oatmeal and whole milk. "The little extra fat helps fill me up with more calories to help sustain endurance," Larson said. For lunch, he goes with a sandwich on whole-wheat bread and fruit. Dinner might be a chicken breast with brown or wild rice, with lots of vegetables and fruit. "I keep a tub of carrots in the refrigerator to snack on," he said.
Both drink lots of water and avoid soda and caffeine. "Water is the best way to stay hydrated and fresh," Larson said. As for sports drinks and energy drinks? "These are OK, but only after you've hydrated with plenty of water," said McMahon.
Stick to real food
As for all those other forms of energy, the coaches say "real" is better.
"Athletes who rely on protein powder, bars and sports drinks are fooling themselves," said Chris Slocum, strength and conditioning coach for the Blake School in Hopkins who also works with many athletes at the Cornell-Northstar Camp. "Your body knows what to do with a tuna-fish sandwich better than it does with processed and packaged stuff."
The coaches agree that learning to eat well and taking care of yourself is critical for high school athletes who want to compete at an advanced level. Although parents and coaches may have some control over younger athletes, high school is the time to learn how to make good choices.
