The body can burn between 1500-2000
calories in one round (depending on
how often we use the buggy or carry
our own bag). Although your pre round
consumption will aid in slow energy
release, you should aim to consume
further calories throughout the round
to stop fatigue creeping in.
A general guide line to follow is
consume food every 4-5 holes or (1-1.5
hours) and sip water at every hole.
Try to add variation buy eating
proteins, carbohydrates, fruits and
vegetables.
Nuts, especially walnuts, Brazil nuts
and almonds
Fruits, apples, dates, raisins, bananas,
plums, tomatoes (if you can eat them
cleanly)
Proteins, boiled eggs, jerky,
Sandwiches (wholemeal) with chicken,
eggs or fish (salmon is excellent).
Protein shakes are perfect in these
circumstances; however some can fill
the body with unwanted additives,
sugars and chemical stimulants. Try a
home-made healthy smoothie and add
protein powder.
POST ROUND
Firstly REHYDRATE!
Secondly to really aid in a good muscle
and energy recovery and provid the
body with the help it needs to play
efficiently the following day, aim to
eat within a 45 minute window from
leaving the course.
TRY THIS HOMEMADE SMOOTHIE/
CHOCOLATE MILK RECIPE.
Consume foods packed with proteins
and complex carbohydrates.
Certain proteins and carbs contain
‘tryptophan’, which is an amino acid,
a protein building block which is not
naturally produced in the body. This
essential amino acid as well as aiding
in repair also promotes feelings of
calm, relaxation and sleepiness. Foods
containing tryptophan include sweet
potatoes, brown rice, oatmeal, seeds,
nuts, fish , shellfish, beans, lentils,
eggs, chicken and turkey (Which is why
we all fall in to that post-Christmas
turkey food coma!).
2-3 large ice cubes
Ensure you have a healthy portion
of the green stuff. Fresh fruits and
vegetables filled with antioxidants will
help tissue recovery and work towards
counteracting any damage caused by
sun exposure.
Store in a flask to maintain as cold and
sip slowly after you have completed
your round
Chocolate milk provides the body
with the correct balance of protein
and carbohydrate for muscle recovery,
replacing quickly all the calories
burned whilst playing providing the
body with a faster rate of recovery. It is
an ideal option if you know that post
round you will not be eating within the
45 minute window.
1 large banana, frozen
1 cup semi skimmed dairy milk or
Greek yoghurt
1 serving of protein powder
2 tablespoons good quality cocoa
powder (2-3 cubes of diced quality
dark chocolate - optional)
Pinch of sea salt
1/4 tsp of peppermint extract or
generous handful of peppermint
leaves
C
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Volume 3 • Issue 30
45