Golfers can follow some of these tips for recovery and regeneration before, between, and after games:
- BEFORE: Golfers should aim for a nutritious, carbohydrate-rich meal before playing. Examples include a bowl of hot oats made with low-fat milk, fresh fruit, and eggs whites.
- DURING: Golfers should take breaks during play to top-up fuel and fluid stores. High carbohydrate, low-fat options are best. These include light sandwiches/wraps, cereal bars, fresh fruit (like banana, avocado, pear, and berry), almonds, peanut butter, and fruit-based smoothies. They also should take plenty of fluid with them. Water is the ideal fluid, and sports drinks could be used on very hot days or very long rounds when electrolytes are required.
- RECOVERY: Recovery meals and snacks should contain carbohydrates (fuel), some protein (for muscle repair and development), and plenty of fluids and electrolytes to replace sweat loss.
It is important, however, to be aware that consuming alcohol before having a snack and rehydrating can delay recovery and repair of the body.
A SAMPLE ONE-DAY MEAL PLAN FOR A GOLFER
Oats or muesli with low-fat milk/yoghurt with fruits
Wholegrain toast with 2 slices of avocado / Egg Whites
SNACKS TO TAKE DURING ROUND OF GOLF
Water + fruit juices, tender coconut water, sports drinks or electrolytes
One or two pieces of fresh fruit and low-fat yoghurt
Lean meat and salad filled rolls/sandwiches/protein or muesli bar
RECOVERY AFTER GOLF COMPETITION:
Banana or avocado
Protein drinks or Protein powder with low-fat milk /Water
Smoothies made with low-fat milk, yoghurt, berries and a banana
Chicken, avocado and salad wrap with a piece of bread or chapati
Grilled chicken and vegetables with rice (50gm of cooked rice)
Steamed or grilled fish with homemade wedges and salad
Vegetables / Chicken Soup or salad with a slice of multigrain toast
Pavithra. N. Raj
Columbia Asia Referral Hospital Yeshwanthpur – Bangalore