Download Keeping energy levels up

Keeping energy levels up
All the energy needed by the body comes from the diet. Food is digested, absorbed
and metabolized to release energy which the body can use. Different nutrients have
different energy values on a weight basis:
1
1
1
1
1
gram protein → 4kcals
gram fat → 9kcals
gram carbohydrate → 3.75kcals
gram alcohol → 7kcals
gram water → 0kcals
Almost all the weight of food is made up of these components plus water. Therefore
foods that contain a larger percentage of water such as fruits and vegetables will have
relatively fewer calories. Fatty foods such as butter, margarine and oils which contain
little water will be rich in calories. In fact, most foods are a mixture of nutrients and
the total energy value of a food is therefore the sum of the energy from each of the
nutrients.
Carbohydrates are the most important source of energy in the diet, being vital sources
for exercising muscles, the brain and the central nervous system. Anyone who tries to
follow the still fashionable low-carbohydrate-high protein diets will soon begin to
realize the role carbohydrates play in the body as they start to feel tired, lethargic
and irritable as the body becomes deprived of stored carbohydrate. Unfortunately the
body can only store carbohydrate in limited amounts in the liver and muscles. You may
come across the term “glycogen” which just means stored carbohydrate.
Carbohydrate occurs in the diet as simple carbohydrate or sugars and complex
carbohydrate or starch. Most dietary carbohydrate is plant in origin apart from
lactose, the sugar found in milk. The main sources of simple carbohydrates are fruits
and fruit juices, milk and milk products, honey and sugar (white and brown varieties).
Contrary to popular belief, sugar occurs naturally as sugar cane and sugar beet and in
lesser amounts in fruits and some vegetables such as carrots. Sources of complex
carbohydrates include bread, rice, potatoes, pasta, breakfast cereals and pulses.
Carbohydrate requirements
The daily diet must provide sufficient carbohydrate for a player to refuel effectively
after training, practice rounds and competitions. As already mentioned the body
cannot store carbohydrate in great amounts. The long season can place heavy
demands on carbohydrate reserves which must therefore be continually replaced.
Chronic glycogen depletion will reduce a player’s ability to recover from and respond
to a heavy programme of practice and competition. Restocking glycogen stores is
therefore essential but this can only be achieved by players including enough
carbohydrate in their diet on a daily basis and paying particular attention to their
refueling immediately after all training, practice rounds and competition.
Good sources of carbohydrate:
* Cereals – any variety including hot cereals such as porridge. Many varieties can be
eaten dry as a quick snack.
* Bread – all types including bagels, English muffins, crumpets, pikelets, naans,
chappatis, potato cakes, raisin bread, malt loaf, fruit loaf, rye bread, tea breads,
pancakes, Scotch pancakes, tortillas and wraps, soft pretzels.
* Fruit muffins and fruit bread.
* Crispbreads, water biscuits, oatcakes, crackers, rice cakes and matzos.
* Pasta and noodles.
* Rice.
* Polenta, couscous, oatmeal, bulgur wheat, millet and quinoa.
* Potatoes, sweet potatoes, yam, cassava, plantains.
* Pizza bases (thick base if possible).
* Beans - baked, butter, red kidney, barlotti, cannelloni and mixed.
* Peas, lentils, pearl barley, chickpeas
* Sweetcorn.
* Root vegetables - carrots, parsnips, swedes, turnips, sweet potatoes, beetroot.
* Fruit - fresh, dried, canned, cooked.
* Jam, marmalade, honey, fruit spreads, golden syrup, maple syrup, molasses, black
treacle.
* Twiglets, sesame sticks, Japanese rice crackers, breadsticks, pretzels.
* Biscuits - Jaffa cakes, fig rolls, garibaldi, rich tea, plain digestives.
* Cakes - currant buns, tea cakes, iced buns, Chelsea buns, plain or fruit scones, fruit
cake and fruit loaf, gingerbread, parkin, jam-filled Swiss roll, flapjacks and other
similar “simple or plain” cakes.
* Breakfast, cereal, muesli and cake bars.
* Puddings - fruit crumbles, bread pudding, milk puddings (e.g. rice pudding and Muller
Rice), pancakes, jelly and custard, banana and custard, meringues, ice-cream.
* Yogurt - fruit and natural.
* Milk, flavoured milk, milkshakes and smoothies.
* Sweetened soft drinks – squash, cordial, canned drinks.
* Fruit juice and vegetable juice.
* Popcorn (preferably salted not buttered).
* Confectionery - chocolate bars and sweets e.g. jelly babies, wine gums and M&S
Percy Pigs.
* Sugar - added to drinks and breakfast cereals.
* Sports products – drinks, bars and gels.
(Some of these foods will be eaten primarily at meal-times but many are particularly
suitable for the golf bag).
Practical ways to boost energy levels:
1. Eat frequently! Have regular meals, mini-meals and refuellers throughout the day.
2. Base every eating occasion around a carbohydrate-rich food.
3. Never miss breakfast.
4. Don’t go to bed feeling hungry. Ideal late-night mini-meals include cereals with low
fat milk and a banana, toast and jam or honey, baked beans on toast, hot chocolate
(made with low fat milk) or a low fat milkshake with some Jaffa cakes. (Carbohydrate
can actually help you get to sleep – so no worries that any of these foods should cause
a sleepless night.)
5. Take out refuellers in your golf-bag to “nibble” on while you are out.
6. Make use of sports drinks - they not only keep you hydrated but also help to top-up
flagging energy levels too.
7. If competing away from home take some suitable refuellers with you. Remember
first to check that they will travel well and, if competing abroad, that you will be
allowed to take them into the country.
8. Try to get plenty of rest when you can as well as good quality sleep at night-time.
Jane Griffin
Sports Dietitian and Nutrition Consultant