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SOME POINTERS THAT WE TAKE CARE WHILE PLANNING THE DIET INCLUDES:
1 Including nutrient dense food including carbohydrates, proteins and fats.
2 Drinking fluids at least 50% of the person’s body weight to compensate for
water loss while playing in the sun.
3 Portion your food well and in advance.
an overnight miracle. Carefully building it
and maintaining it will help attaining the
goal much faster.
Including energy rich foods should consist
of good amounts of carbohydrate rich
foods along with protein rich foods that
help keep the player stay full for long as
well as use energy from energy stores
instead of fat stores/muscles that helps
to maintain a positive energy balance. A
carbohydrate provides for instant energy
required by the body and protein helps to
strengthen muscles for hitting the ball.
Inclusion of high-density fats with foods
such as almonds, cashews, fi sh and sea
foods provide the body with omega 3
fatty acids which helps improve eyesight
and brain health. This helps them focus
on the game and improves attention and
concentration.
As much as food is important, water also
is essential during the play. A lot of fl uid
is lost from the body via sweat and urine
and can cause dehydration on the fi eld.
To combat this problem consuming water
regularly will help reduce water loss from
the body.
Another important aspect of maintaining
good nutrition includes portioning our
food. Portioning means having a meal
planned and following it. A well-designed
meal plan helps us monitor our food
intake and make changes accordingly.
This has to be done gradually with major
to minor changes instilled slowly. At TSG
Academy students are taught to weigh
their food to know exactly how much is
required specifi c to each of their body and
constitution.
Like mentioned before, it is diffi cult to
feed children and hence there will be a
lot of untimely changes that have to be
made to the diets with some exceptions.
Including fresh and whole foods which
do not contain any sort of additives or
excessive salt or sugar will help maintain a
good health. Fluids can include water and
coconut water for consumption. Drinking
fruit juices or packaged health drinks
will give them empty calories which will
compromise the nutrient value of the
whole food.
Unlike other games, golf is a game that
does not require a lot of energy at once.
It requires small doses of energy for
longer hours of play. Proper planning
of diet and proportioning food will help
attain maximum output from the children
without taxing the body’s health.
ABOUT QUA NUTRITION
QUA Nutrition is one of the pioneer Nutrition companies with branches in India as well as Eclinics spread all
across. Each Nutrition Plan is backed by more than 1000 hours of training taken by every qualifi ed nutritionist in
their specialized fi eld and discussed by a relevant internal panel to suggest the best practices.
Ryan Fernando is a certifi ed Performance Nutrition Expert. He is a nutritionist and counsellor for over 1000
prominent individuals spanning the top CEO’s of the country, Olympic, Common Wealth, Asiad and International
Sports Events medallists, participants and probable’s, Extreme Human Endurance athletes, celebrities, children
and those with complicated medical conditions.
QUA SHARES SOME DELICIOUS
RECIPES FOR GOLFERS
1. PANCAKE RECIPES FOR GOLFERS
VEGAN PANCAKE: All purpose fl our + Sugar+ Almond
milk+ Baking Powder + Coconut oil + Sugar
For topping: Fresh fruit + honey
Blueberry Banana Greek Yogurt Pancakes: Greek
Yogurt + Banana + Rolled oats + Egg whole + Almond
milk + Baking powder + Vanilla extract + Blueberries
Blueberry Chia Seed Pancakes: Whole wheat fl our +
Baking soda + salt + eggs + honey + plain yogurt +
milk+ chia seeds
For Topping: plain yogurt + lemon juice+zest+
blueberries
2. HYDRATION DRINK FOR GOLFERS
• Coconut Water (250 ml)
• Water + Chia seeds
• Isotonic Solution
Water -500 ml
Lime -1 Whole
Honey -6 tsp (30g)
Salt –A dash
• Rooh Afza Solution
Rooh Afza -4 tsp (20 ml)
Coconut water -250 ml
Water -250 ml
3. SNACKS FOR GOLFERS DURING
TRAINING/MATCH
• Granola bar (Rolled Oats + Dates + Almonds +
Cranberries + Peanut Butter + Maple syrup /
Honey + Cinnamon powder)
• Trail Mix (Cranberries/Blueberries + Pumpkin
seeds + Pistachios)
• Paneer/Chicken Wrap
• Vegetable Cheese Sandwich
4. POST TRAINING DRINK FOR GOLFERS
• Super fruit Smoothie: 5-6 cherries + 1 Kiwi +
150 ml almond milk + 1 tsp chia seeds
• Chocolate Protein Shake: 150 ml Almond Milk/
Milk + 2 tbsp Cocoa powder (unsweetened) + 2
tbsp brown sugar + 1 tbsp chia seeds + 1 tbsp
hemp seeds + ½ tbsp vanilla extract + pinch
kosher salt
• Banana Smoothie: 1 Banana + 150 ml milk + 3
tbsp plain yogurt + 1 tbsp fl axseed + 2 tsp honey +
1 tsp chia seeds
Food at the academy dining hall
GolfPlus Junior November-December 2019
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