Fueling The Body For Optimum Performance - COPIED

By Katherine RobertsJune 5, 2007, 4:00 pm
Fueling the body for golf as well as in your exercise program is essential for peak performance. Eating and drinking the appropriate nutrients needed to build muscle in your yoga practice, repair broken down tissue during days of rest as well as maintain endurance on the course is often the difference between success and failure.
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Lets take a look at the various ways you can fuel your body:
 
Protein: beef, poultry, fish, dairy, vegetables, legumes and nuts
 
Carbohydrates: the main supply of energy to the body, stored and utilized as calories.
 
  • Simple carbohydrates such as fruits, sugars give you the quick, immediate blast of energy.

  • Complex carbohydrates such whole grain breads, vegetables and legumes are appropriate for a slow, longer caloric burn.

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    Water: the ultimate resource. Your body is primarily composed of water and hydration is essential for muscle and brain function. On the course supplement your water with appropriate products that replace your vitamins and electrolytes. Personally, I use a powder formula added to water called Emergen-C, found in most healthy grocery stores. Drink a minimum of sixty-four ounces of water a day , more if playing a round of golf in extreme hot or cold temperatures.
     
    A few quick tips and guidelines for optimal nutrition, on and off the course:
     
    The objective is to maintain a consistent blood sugar level throughout the day. Foods such as sugar, white flour, fruit juices and alcohol temporarily elevate blood sugar levels and cause your body to crash after the burst of energy is depleted.
     
    VIDEO: Energy on the Course
     
    The best way to maintain your blood sugar levels are as follows:
     
    Eat five to six small meals a day vs. three large meals, especially a big dinner. This process keeps the bodies metabolism boosted and stops the body from thinking it is being starved. A starved body holds onto fat, yes, holds onto fat!
     
    A word on carbohydrates ' eat them in the morning when you have the opportunity to burn off the calories during the day.
     
    Always eat breakfast. You are literally breaking the fast from eight hours of sleep.
     
    Preparation is the key to success ' eating for the golf course
     
    Prepare by eating a solid, well rounded meal before your round (not too big a meal) and bring snacks with you or purchase food during the round. Some good choices for snacks are nuts, bananas, the turkey from the turkey sandwich (leave the white bread for the birds).
     
    One more note: When playing in cold weather the body burns more calories your metabolism is working harder to maintain body temperature. Increase your caloric intake and remember that proper hydration is an important factor while playing in colder temperatures.
     
    For a list of suggested snacks for the course check out my website @www.YogaforGolfers.comand click onto Performance tips.
     
    With awareness of the proper food choices and a little preparation, you will get the edge you need to perform on the course, maintain mental focus and endurance.
     
    See you next week on The Turn as well as on The Monday after the Masters tournament.
     
    Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Katherine Roberts - Yoga For GolfersEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    Watch: McIlroy gives Fleetwood a birthday cake

    By Golf Channel DigitalJanuary 19, 2018, 2:58 pm

    Tommy Fleetwood turned 27 on Friday. He celebrated with some good golf – a 4-under 68 in Abu Dhabi, leaving him only two shots back in his title defense – and a birthday cake, courtesy of Rory Mcllroy.

    While giving a post-round interview, Fleetwood was surprised to see McIlroy approaching with a cake in hand.

    “I actually baked this before we teed off,” McIlroy joked.

    Fleetwood blew out the three candles – “three wishes!” – and offered McIlroy a slice.  

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    Getty Images

    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    “Everyone was hitting good shots,” McIlroy said. “That’s all we were seeing, and it’s nice when you play in a group like that. You feed off one another.” 


    Full-field scores from the Abu Dhabi HSBC Championship


    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

    “It was just really solid all day long,” Johnson said. “Hit a lot of great shots, had a lot of looks at birdies, which is what I need to do over the next two days if I want to have a chance to win on Sunday.” 

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    Closing eagle moves Rory within 3 in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 12:57 pm

    What rust? Rory McIlroy appears to be in midseason form.

    Playing competitively for the first time since Oct. 8, McIlroy completed 36 holes without a bogey Friday, closing with an eagle to shoot 6-under 66 to sit just three shots back at the Abu Dhabi HSBC Championship.

    “I’m right in the mix after two days and I’m really happy in that position,” he told reporters afterward.

    McIlroy took a 3 ½-month break to heal his body, clear his mind and work on his game after his first winless year since 2008, his first full season as a pro.

    He's back on track at a familiar playground, Abu Dhabi Golf Club, where he’s racked up eight top-11s (including six top-3s) in his past nine starts there.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy opened with a 69 Thursday, then gave himself even more chances on Day 2, cruising along at 4 under for the day when he reached the par-5 closing hole. After launching a 249-yard long iron to 25 feet, he poured in the eagle putt to pull within three shots of Thomas Pieters (65). 

    Despite the layoff, McIlroy edged world No. 1 Dustin Johnson, coming off a blowout victory at Kapalua, by a shot over the first two rounds. 

    “DJ is definitely the No. 1 player in the world right now, and one of, if not the best, driver of the golf ball," McIlroy said. "To be up there with him over these first two days, it proves to me that I’m doing the right things and gives me a lot of confidence going forward.”

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    Duke to fill in for injured Pavin at CareerBuilder

    By Ryan LavnerJanuary 19, 2018, 12:25 pm

    Ken Duke will fill in for Corey Pavin for the next two rounds of the CareerBuilder Challenge – with nothing at stake but his amateur partner’s position on the leaderboard.

    Pavin was 4 over par when he withdrew after 17 holes Thursday because of a neck injury. Tournament officials contacted Duke, the first alternate, and asked if he would take Pavin’s spot and partner with Luis Lopez for the next two rounds, even though he would not receive any official money.

    Duke accepted and explained his decision on Twitter:

    Playing on past champion’s status, the 48-year-old Duke has made only four starts this season, with a best finish of a tie for 61st at the RSM Classic.

    Pavin received a sponsor exemption into the event, his first PGA Tour start since the 2015 Colonial.