I am delighted to know that so many people are actively reading the monthly tips as I received a huge response from the August article on nutrition. I received feedback from all ages on the desire to be able to focus and concentrate better late in the round whether it is in a tournament or during a regular Saturday outing. We may not be able to control the physical temperature outside, but we can certainly control our mental temperature on the inside. When you feel better, you will think better, and when you eat better, you will certainly feel better.
As I mentioned last month, this month I will address eating habits before, during, and after the round. The goal is to become creative with your meal plan in order to maintain your peak energy level and allowing your performance level to follow. Please read this article with an open mind using a one day tournament as an example. For example, you have a member guest scheduled in the middle of August in the Southeast. The following paragraphs will describe a two night-one day, dinner, lunch, and breakfast plan. Remember, I'm not a chef nor a nutritionist and I enjoy eating!
Friday night dinner at the Frick house, A meal of champions - I need fuel so I prepare a high quality complex carbohydrate meal. I steam whole grain brown rice, sauté zucchini and squash in a soy base, and prepare a fresh fruit salad with grapes, strawberries, and blueberries. For protein and a strong mind, I grill that fresh catch of the day, grouper. Of course we are in the south so I have sweet tea to drink and a big cup of water before bedtime. Shoot for 8 hours of rest, you will need it!
Saturday breakfast - I still need more fuel, therefore, I want a breakfast rich in carbohydrates. Grain in the cereal and toast is great along with a cup of orange juice. Cherrios with a piece of toast and peanut butter works well for me.
Saturday lunch cooler - What you eat while you play is vital. Three water bottles at a minimum, remember water is the most essential of all the nutrients. Since fruit is fuel and vitamins, one apple for the front nine and a banana for the back is perfect. And to keep the muscles strong (the job of protein), a chicken salad sandwich on whole wheat will do nicely. Eat half the sandwich on the front nine and the other on the back. For the big eater, throw in an energy bar at the turn.
Saturday night dinner - Chicken or veal marsala (protein) over pasta (carbs). Do not forget the veggies; I will go with steamed broccoli and cauliflower. Keep a bottle of water by the bed and get at least 7 hours of good sleep.
Things to remember:
1 Refueling your muscles with readily available energy is essential.
2. You must pay attention to your body and the signals it gives you.
3. Do not wait until you are thirsty to take in fluids.
4. Balance protein and carbohydrates for strength and energy.
EAT YOUR WAY TO LOWER SCORES!