Studying the diet of training has allowed us to set standards and, above all, the limits of a balanced diet, making available to the golfer. Anyway it should be noted that there is no food for athletes, golfers or swimmers, but a scheme for every athlete, every golfer and every swimmer, even though every sport has some very specific requirements.

The day of the competition, the athlete suffers a real aggression, a real stress, which requires all bodies, all nervous and physical reserves and produces a state of fatigue that the body is more or less well prepared.

The rational diet finds its full expression because, although it can not improve the performance of the athlete, at least you can avoid bad shape and reduce fatigue reactions that occur during the trial and after it.

It should be clear that, whatever the golfer must be, first of all, in perfect health, so you can benefit from the benefits of a normal diet.

PRACTICE RULES

1 The day before the competition

The food must be equal to that of the other days with minor modifications. It may be recommended, in fact, a supplement of carbohydrates, minerals and vitamins in the form of vegetables and fruits, not forgetting, to respect the fundamental laws of balance, the increase in protein and lipid. Still, better not alter the usual diet of training on the eve of the competition.

2nd The last meal before the competition

This food will be plentiful, but gastrointestinal, and should take three or four hours before the start of testing. Consist of:

A bowl of cereal mixed with milk sugar or a bowl of pasta, rice or boiled potatoes with water.

The bread should be lightly toasted with olive oil and tomatoes.

A serving of beef, minced just before cooking, in the form of steaks, very salty, which is added an egg yolk. This roast meat in the pan or grill with the least possible amount of olive oil.

A salad with tomato, lettuce, carrots, corn, kiwi fruit seasoned with vinegar, salt and olive oil.

One or two pieces of ripe fruit.

A cup of coffee or a sweetened infusion, if the subject is as usual. Do not forget, however, that coffee is an exciting nervous system, although, if taken relatively shortly before the competition, can produce anxiety in the athlete, a slight imbalance autonomic (palpitations, tremors, emotions, anxiety .)


The ration-out will result in the water and sugar intake: between the end of the meal and the beginning of the competition is recommended to drink every hour or every half hour, 1 / 8 or 1 / 4 of a liter of fresh fruit juices, mild and thus g of honey, so as to absorb between one quarter and three quarters of a liter of this preparation before the competition (by the way, fluid intake must complete at least half hour before test).


THEORETICAL BASES


What explanation can be given as to the value of such a regime?

The contribution of meat .- In providing amino acids of high biological value, meat assures the autonomic tone for about 10 hours.

The contribution of honey, which provides a 50% fructose, is almost directly and easily assimilable. If taken with fruit juice ration of waiting, ensures optimum blood glucose. In addition, the intake of simple sugars (fructose) rather than disaccharide sugars (table sugar), producing a fast storage of glycogen.

The water .- The relatively high water intake of the ration-out will allow proper water application and the mobilization and more rapid elimination of toxins from fatigue.

Moreover, fruit juices, especially citrus, are high in potassium and, to a lesser extent, calcium, making them alkaline residue foods. His wealth of vitamin C and potassium allowed to play a useful role in muscle contraction and, later, in the fight against fatigue. Let us note, however, that citrus juices also contain citric acid. It's a small inconvenience that may cause dyspeptic phenomena, especially gastric and esophageal burning. It also should not use only juice oranges, tangerines, lemons or grapefruits. It is better to use also equal parts apple juice, pears, peaches, grapes.

Salt intake .- The significant but reasonable amount of salt (2-4 g) inserted in food is necessary for the establishment of a good reserve clorosódica, hydromineral useful for metabolism and muscle contraction during exercise.

Nutrient digestion .- The scheme, easily assimilated, seems to pose no problems from the standpoint tract.

Law 3 h (P. Mathieu): This law requires the last main meal takes place at least three hours before the test. Too heavy a meal, taken immediately before the competition, flujote requires more blood to the digestive tract at the expense of muscle tissue and brain. However, the effort of the competition requires just the opposite and causes increased blood flow in muscle. A level of muscle, decrease performance and, in parallel, digestion is disturbed. It is therefore important that this law is respected within 3 hours.


Ration .- The waiting anxiously expected, much more still work the same muscle, is likely to modify the rate of blood sugar. The adrenaline rush, typical of pre-competitive nerves or nervous subject, produces an abrupt hyperglycemia decompensation of liver and muscle glycogen. During this adrenaline hyperglycemia, glucose is oxidized in the tissues. This combustion of carbohydrates is short-lived, but is massive and has the effect of secondary hypoglycemia. At the time of the test, the subject hipernervioso may have exhausted its potential carbohydrate. It is desirable, therefore, not run this risk and provide the athlete, even if not anxious, the media not to damage your blood sugar. Consequently, the latter being important meal at least three hours before the test, you must have a ration of waiting between the last meal and the start of the test, since the contribution of fructose, every hour, makes up for any glycemic falls. Do not wait, however, that this ration improved the mark: only keeps the athlete in performance status. Some athletes instinctively know this and take a ration of claim pending and be benefited by the intake in the hours of pre-competitive, high-carbohydrate food (honey, fruit pastes, nuts, crackers) and easy digestion in small quantities and at intervals regular.


There is no pre-competitive ration solid or liquid form which has all the advantages of a perfect digestibility, food composition ideal. Some U.S. authors had recommended the absorption of a liquid product such as food before the competition. This type of diet would prevent digestive problems which can occur after a normal solid food. These rations are only advisable under liquid in very specific cases. But while possible, it is better to give preference to a normal and well balanced augmentation that mixtures can be unbalanced and poorly tolerated buds.

ADAPTACIONEIS PRACTICES REGARDING FOOD precompetitive

The competitions are held throughout the day in very different times depending on the modalities. The main cases are distinguished as follows:

If the competition takes place in the morning (and starts at around 11).

The standard breakfast is replaced by the next meal, to be taken to 7.30, approximately, ie, 3 to 4 hours before the competition.

If the competition takes place in the afternoon (around 15 hours).

The standard breakfast (the ration of training) will take between 7 and 8.

Lunch will be advanced at 11 hours, so as to always keep the range of 3 to 4 hours before the start of the competition.

Recommended foods are the same as those detailed above. (The cereal with milk can be replaced by a plate of pasta or rice made with minced meat.)

Then, until the hour before the competition, taking the diet out.

If the competition takes place in the morning and afternoon.

Take the food to 7:30 am or earlier, if the test begins before 11, after taking the diet out.

Immediately after the first series of tests, heavy drinking mineral water at room temperature. In the free interval suggest a midday energy recharge, which can be:

a meal in the home when time permits;

a meal that will take the place of competition in an isothermal packed lunch in a lunchbox to take to warm, or cold food;

ration equilibrium conditions, which can be found on the market;

a restaurant meal, provided that the chef formally ensure that the food will be prepared as directed the coach or the manager.

Anyway, are there is a sufficient time interval between lunch and afternoon competitions. This moment of freedom is used not to sleep, which disrupt the digestion process, but to rest distracting. If the period of time available before testing in the afternoon is too short for a full meal, use rations balanced trade conditions, or mixtures made up in advance (liquid slurry of cereal flour with milk or water .) Prepare a food supplement containing carbohydrate digestible and quickly assimilated, such as nuts, biscuits, glucose tablets, or similar.
It is understood that the same diet is recommended to wait between this meal, either full or light, and the start of testing in the afternoon.

If the competition lasts several days.

Each day of competition should be regarded as being unique. The dinner, two days of competition, will allow rapid mobilization of the toxins of fatigue and recovery of energy expenditure.

The replenishment of reserves is the most important. Therefore, we recommend:

Immediately after the test, take an isotonic fluid containing carbohydrate.

After bathing and massage: a quart of whole milk (or skim milk, whole milk if poorly tolerated).

A copious dinner, consisting of:

Vegetable soup with noodles.

One serving of meat from 150 to 200 g (replaced one day of each three times a slice of liver).

A plate of pasta or rice, cooked with water, with fresh butter.

A salad with olive oil, lemon and egg.

A piece of Manchego cheese.

100-150 g of bread.

A paste (preferably a fruit tart).

Two pieces of fresh fruit and some dried fruit (apricots, dates, prunes, figs).

A quarter liter of wine, to be taken with the cheese and after dinner.

Going to bed: 150 g of sweetened fruit juice (20 g of fructose). Ration recovery is not used until all final tests are complete.