The Recovery Diet: Food for thought!

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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

BREAKFAST:

Oats or muesli with low-fat milk/yoghurt with fruits

Or

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

And

One or two pieces of fresh fruit and low-fat yoghurt

Or

Lean meat and salad filled rolls/sandwiches/protein or muesli bar

RECOVERY AFTER GOLF COMPETITION:

Banana or avocado

Or

Protein drinks or Protein powder with low-fat milk /Water

Or

Smoothies made with low-fat milk, yoghurt, berries and a banana

Or

Chicken, avocado and salad wrap with a piece of bread or chapati

DINNER:

Grilled chicken and vegetables with rice (50gm of cooked rice)

Or

Steamed or grilled fish with homemade wedges and salad

Or

Vegetables / Chicken Soup or salad with a slice of multigrain toast

By

Pavithra. N. Raj

Pavithra. N. Raj

Chief Dietician

Columbia Asia Referral Hospital Yeshwanthpur – Bangalore

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