Exercise Room

WHAT TO EAT BEFORE A ROUND OF GOLF
(Goal: prepare for a period of great mental concentration, a steady hand and top up fluid levels)

have a light meal based on complex carbohydrates (brown rice, wholegrain breads, baked vegetables etc), some protein (such as tuna fish, lentils, low fat cheese or lamb for instance), and some quality lipids (fats) such as a few nuts, seeds or olive oil.

If playing in the morning, have a good breakfast such as porridge with yoghurt and dried fruits with crushed almonds or scrambled eggs on toast with grilled tomatoes.

Avoid alcohol as it can affect your concentration and coordination. Hydrate with water, fresh juice or a black tea. (A small amount of caffeine may help your concentration).

WHAT TO EAT DURING A ROUND OF GOLF
(Goal: maintain well balanced blood sugar levels, avoid dehydration)

Take with you a mix of dried fruit and nuts (known as trail mix). Eat just small amounts throughout the game to keep energy and concentration levels regulated.

Sip water regularly, especially on hot days where you perspire readily. Around 500mL per hour is advisable.
Sports drinks may be consumed if water is had as well.

Protein bars readily available from health food stores are a convenient snack that can help keep blood sugar levels steady. Avoid the high fat varieties. Try small mouthfuls at regular intervals, before you get hungry.

WHAT TO EAT AFTER A ROUND OF GOLF
(Goal: Replenish nutrient levels, reward yourself in a positive way, rehydrate).

Reward yourself with a fresh juice (such as apple, carrot and beetroot). Fresh juice contains beneficial enzymes and antioxidants which protect your body from free radical damage (like the suns' UV rays, pollution etc).

Enjoy a meal based on fresh vegetables and a good quality protein such as a stir fry (bok choy, broccoli, carrot, capsicum, bamboo shoots, baby corn, seafood mix and jasmine or basmati rice), a large salad with marinated beef strips, a red bean nachos or a vegetable quiche.

Include tomatoes in some form as they contain lycopenes. These chemicals help protect the skin from UV damage. Tomato paste in the most concentrated form, so use it in homemade pizzas, nachos sauce, homemade pies.

This tip by Clinical Nutritionist
INGRID LAIDLAW - BAKER
DRM Dip Nut ATMS # 11925
ilb_consult@yahoo.com

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