smoothies for golfers
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By Lars Andersen
Copyright © 2012 Lars Andersen
Smoothies for Golfers
Recipes and Nutrition Plan for Supporting the Golfer's Optimum Health, Focus and Performance (Food for Fitness Series)
Copyright © 2012 Lars Andersen
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.
Copyright © 2012 Lars Andersen
Books by This Author• The Smoothies for Runn
ers Book• Juices for Runners• Smoothies for Cyclists• Juices for Cyclists• Paleo Diet for Cyclists• Smoothies for Triathletes• Juices for Triathletes• Paleo Diet for Triathletes
• Smoothies for Strength• Juices for Strength• Paleo Diet for Strength• Paleo
Diet Smoothies for Strength
• Smoothies for Golfers• Juices for Golfers
Table Of ContentsChapter 1: Smoothies For GolfersChapter 2: Brain Boosting FoodsChapter 3: Fuel For Explosive PowerChapter 4: Fuel For Injury PreventionChapter 5: Stress Busting FuelChapter 6: Fluids and hydrationChapter 7: General Information About Your SmoothiesChapter 8: Pre-game smoothiesChapter 9: Post-game SmoothiesExclusive Bonus Download: Coconut oil - the healthy fat
Copyright © 2012 Lars Andersen
Chapter 1: Smoothies For Golfers"Golf is a game that is played on a five-inch course - the distance between your ears." -
Bobby JonesGolf is often described as a "mental game," and it is certainly a sport that requires focus and concentration for hours at a 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. This means developing mental skill and visualization skills in particular. A seasoned golfer can play every hole in their mind's-eye without stepping foot onto the course and create a "virtual reality" experience that uses every one of their senses, allowing them to see, hear, feel, smell and taste the perfect shot … the one they are about to play!
The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Copyright © 2012 Lars Andersen
Chapter 2: Brain Boosting FoodsYour 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.
• Carbohydrates• Fruits• Vegetables
The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Copyright © 2012 Lars Andersen
Chapter 3: Fuel For Explosive Power
Copyright © 2012 Lars Andersen
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 fats and protein to a carbohydrate-rich smoothie full of health-boosting vitamins and minerals is a great way to top up your body's energy reserves, helping to keep you swinging at full power for longer.
The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Chapter 4: Fuel For Injury Prevention
Copyright © 2012 Lars Andersen
Common golfing injuries include lower back pain and golfer's elbow. The repetitive nature of the movements required to execute a golf swing can lead to overuse injuries, and the force required to drive the ball adds to the potential for muscle and joint injuries to occur.
• Back pain• Golfer's elbow
The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Chapter 5: Hydration
Copyright © 2012 Lars Andersen
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." Golf can undoubtedly help to relief stress but reducing the stress in your life can also help to boost your golf game!
A daily "anti-stress" smoothie is a pro-active way to give your body the nutrition it needs to cope with the many stresses of everyday life, helping to keep you one step ahead at work, rest and play by not only improving your overall health but potentially improving your performance on the golf course too! Your body needs B complex vitamins for the effective conversion of carbohydrates, proteins and fats into energy and demands are higher during times of high stress. Commonly referred to as the "anti-stress vitamin," B5 plays an essential role in healthy adrenal gland function and rich dietary sources can be found in avocados and peanuts as well as a wide range of vegetables. Vitamin C also plays a key role in adrenal function and as stress levels increase, the body needs a dietary boost to meet the extra demands.The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Chapter 6: Fluids and Hydration
Copyright © 2012 Lars Andersen
Water is essential to all life, including golfers! Adequate hydration levels must be maintained in your body at all times as fluid in your blood transports glucose to your brain and muscles and takes away the metabolic by-products. Hydration levels can be boosted before heading out onto the golf course by drinking a large glass of water and replaced after a round of golf in the same way, but adding water or ice to a smoothie provides a practical alternative. Of course, fluids must also be carried with 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.
The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Chapter 7: General Information About Your Smoothies
Copyright © 2012 Lars Andersen
These smoothies are divided into 2 categories, each designed to meet the nutritional needs of golfers at these times:Before the game;
After the game.
The great majority of the ingredients in these recipes have a low Glycemic Index.
When the recipes call for fruit juice, always choose one that is made of pure fruit. 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 smoothie adding some ice cubs to the recipe before blending and/or straining before serving.
The complete book is available on Amazon:http://www.amazon.com/Smoothies-Golfers-Supporting-Performance-ebook/dp/B008UODNEI/
Copyright © 2012 Lars Andersen
Chapter 8: Pre-workout Juices - For Workouts Lasting 1 Or More Hours
1. Strawberry yogurt and whole wheat cookies smoothie
2. Whole grain cereal and banana smoothie
3. Apple and cherry snack4. Papaya and guava creamy smoothie5. Blueberries and cream cheese
smoothie6. Creamy peach and nuts smoothie7. Raspberries and almonds smoothie8. Peanut butter, cookies and apple
smoothie
9. Carrot and pineapple smoothie10. Plums, grapes and vanilla smoothie11. Raspberry and lemonade smoothie12. Pineapple peach juice13. Strawberry and orange smoothie14. Three apples smoothie15. Mango smoothie16. Kiwi and pear smoothie
Chapter 9: Post-game Smoothies
Copyright © 2012 Lars Andersen
17. Citric flavors smoothie18. Watermelon and strawberries smoothie19. Cantaloupe and banana smoothie20. Green smoothie21. Blueberries and strawberries smoothie22. Cherry cheese cake smoothie23. Lemon and raisins smoothie24. Guava and banana smoothie25. Pineapple smoothie with mint
26. Banana with raspberry yogurt smoothie27. Papaya and almond milk smoothie28. Pear and vanilla smoothie with soymilk29. Rice milk smoothie with peach, apricots
and almonds30. Loquats and guava smoothie31. Fig and cream cheese smoothie32. Pomegranate, cranberry and cherry
smoothie33. Fresh passion fruit smoothie34. Blackberries and banana smoothie35. Pumpkin pie smoothie
Exclusive Bonus Download: Coconut Oil - The Healthy Fat
Copyright © 2012 Lars Andersen