juices for golfers

By Lars Andersen

Copyright © 2012 Lars Andersen

Juices for Golfers

Juicer Recipes and Nutrition Guide to Achieving Maximum Focus, Performance and Drive for Today's Golfer (Food for Fitness Series)


Published by Nordic Standard PublishingAtlanta, Georgia USA

ALL RIGHTS RESERVED:No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author.DISCLAIMER:While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional.This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action.


Books by This Author• The Smoothies for Runn

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Table Of ContentsChapter 1: Juicing And Juices For GolfersChapter 2: Brain fuelChapter 3: Power fuelChapter 4: The benefits of fruit juicesChapter 5: The Benefits Of Vegetable JuicesChapter 6: Liquid fuelChapter 7: Strength and endurance fuelChapter 8: Stress busting fuelChapter 9: General information about your juices Chapter 10: Pre-game juices – for games lasting 2 to 4 hoursChapter 11: Pre-game juices- for games lasting 4 or more hoursChapter 12: Post-game juices- Exclusive Bonus Download: Crossfit to drop fat


Chapter 1: Juicing And Juices For Golfers"A golfer's diet: live on greens as much as possible" - Author Unknown

Golf is a game that requires physical and mental skill; and with the average round taking several hours to play, it's a game that requires the ability to concentrate and remain focused for long periods of time. A pro golfer will play a shot in his or her mind many times over in precise detail before the shot is ever played in reality, and a seasoned golfer can play each hole on their local course in their mind's-eye without the need to physically be there. This takes well-practiced visualization skills, but the combination of developing mental skills alongside physical skills is a winning formula that can lead to improvements in your golf game at every level of involvement.

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Chapter 2: Brain fuelYour brain and all its functions are fuelled by glucose, and lots of it! It accounts for only two

percent of your body weight but your brain uses up around 20 percent of your daily calorie intake. When glucose levels fall, your concentration levels also fall and your thinking powers are diminished. To maintain optimal brain power, your brain must be fed a constant supply of glucose. High sugar foods or drinks can supply an instant glucose boost but the effects are short-lived and the sugar "high" results in a sugar "low" as your body responds to restore the balance. A nutrient-dense mix of juiced fruits and vegetables provides carbohydrates which offer a slower release of energy, helping to keep you mentally and physically alert for longer and your brain fuelled with a steady supply of glucose.



Chapter 3: Power fuel


Mental exercise can drain your energy reserves in the same way that physical exercise can, so preparing your body to perform at its best on the golf course means keeping your glucose and glycogen stores topped up. A round of golf can take up to four hours and it has been calculated that a pro golfer takes around 2000 swings per week with many of those swings generating ball speeds of 90 to 100 mph … that's explosive power!

To fuel your body for optimal performance in everyday activities as well as in sport, you need a balance of nutrients in your diet. The components of a balanced diet are carbohydrates, fats, protein, vitamins and minerals. Adding green, leafy vegetables to a juice boosts the plant protein content and adding fats in the form of "healthy" oils containing omega-6 and omega-3 essential fatty acids boosts the anti-inflammatory benefits, helping to keep you swinging at full power for longer.


Chapter 4: The benefits of fruit juices


Fruits are a rich source of vitamins, minerals and antioxidants, making them extremely important in terms of promoting and maintaining optimum health. Any combination of juiced fruits will provide energy-giving carbohydrates so your choice is a matter of personal taste. The antioxidant properties of many fruits can also help to reduce the effects of muscular damage generated through repetitive wear and tear. Vitamin C, vitamin E, and beta-carotene are particularly effective at limiting the potentially damaging effects of free radicals.


Chapter 5: The Benefits Of Vegetable Juices


Vegetables also offer a healthful source of carbohydrates for energy and many vegetables contain health boosting vitamin, mineral and antioxidant properties along with plant protein. Green fruits and vegetables contain chlorophyll which has been shown to stimulate the production of hemoglobin. This can lead to improvements in your oxygen uptake and your body's ability to utilize it, referred to as your VO2 max, as well as giving your overall energy levels a boost.


Chapter 6: Liquid fuel


Adequate hydration is essential at all times, even when out on the golf course! Hydration levels can be boosted before a round of golf by drinking a large glass of water and replaced after a round in the same way, but a fresh juice provides a practical way to boost your fluid and nutrient intake. Of course, fluids must also be carried with you on the course, especially in hot weather. You lose around a half pint of water each day simply through breathing so the more physically active you are or the more you sweat, the more fluids you must drink.


Chapter 7: Strength and endurance fuel


• BACK PAIN• GOLFER'S ELBOW


Chapter 8: Stress busting fuel


Many golfers find an hour or two out on the golf course to be an effective form of stress relief. Sports commentator Brent Musburger once said, "I'd play every day if I could. It's cheaper than a shrink and there are no telephones on my golf cart." It's true that golf can help to relieve stress but reducing the stress in your life can also help to boost your golf game!

The nutritional needs of your body change in response to the demands being placed upon it. Stress increases the demand for certain vitamins and minerals, including vitamin B5, vitamin C, potassium, magnesium and calcium.


Chapter 9: General information about your juices


These juices are divided into 3 categories, each designed to meet the nutritional needs of golfers at three specific times:

• Pre-Game – for games lasting 2 to 4 hours;• Pre-Game – for games lasting 4 or more hours;

Post-Game.The great majority of the ingredients in these recipes have a low Glycemic Index.If you can't find the fresh fruit you need for a recipe, feel free to replace it with frozen.

Frozen fruits have the same nutritional content as the corresponding fresh fruits.You can adjust the consistency of your juice adding some ice cubes to the recipe before

blending and/or straining before serving.


Chapter 10: Pre-game juices – for games lasting 2 to 4 hours


1. Mango, pineapple and peach juice2. Plum and pomegranate juice3. Cucumber, pear and apple juice with ginger4. Lemon and mango juice5. Pineapple and basil juice6. Pear, strawberry and apple juice7. Orange, pear and currant juice8. Papaya and blueberry juice9. Pineapple and banana juice10. Apple, cherry, and blackberry juiceThe complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Chapter 11: Pre-game juices- for games lasting 4 or more hours


11. Passion Fruit And Mango Juice12. Papaya and banana juice13. Pear juice14. Peach and lemon juice with pumpkin15. Pitaya, Watermelon And Cherry Juice16. Carrot and apricot juice17. Beetroot, plum and grape juice18. Kiwi and raspberry juice19. Orange, pear and banana juice20. Peach and prune juice



Chapter 12: Post-game juices21. Blackberry, cherry and apple juice22. Melon and raisin juice23. Multi-fruit Juice With Spinach24. Lemon and passion fruit juice with mint25. Guava and papaya juice26. Coconut and blackberries juice27. Peach and strawberry juice

28. Banana and guava juice29. Pomegranate and loquat juice with kale30. Watermelon and orange juice31. Coconut and kiwi juice32. Guava and blueberries juice33. Cherry and raspberry juice with cauliflower34. Plum, Currant, Strawberry Juice35. Watermelon and melon juice

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