After the round, you should bring your stressed muscles back into shape, take good care of your ligaments and joints and support your regeneration as best as possible. These foods give you everything you need right now.
Ecotrophologist Sylvia Gartner advises: “If you have taken good care of yourself before and during the round in order to keep your energy level at a high level until the last hole, you can relax after the round and consciously decide on the dish that follows you Provides nutrients:”
protein
You now supply your muscles with protein. Therefore, choose a dish that consists of around 70 percent protein and only a small amount of carbohydrates. The distribution is now basically the opposite of how it was two to three hours before a round. Suitable protein sources include, for example, a dish with salmon or another fish, beef, poultry, tofu, goat or sheep cheese or legumes such as lentils, beans or chickpeas.
Plus a bit of carbohydrates
Before and during the round you should have a good supply of carbohydrates, so carbohydrates now only play a minor role. Carbohydrates now have the task of opening the cells so that the protein can be easily absorbed. However, only small amounts of carbohydrates are important for this. Of course, carbohydrates also serve to replenish the remaining energy deficits. Healthy (!) carbohydrates also act as alkaline builders and counteract hyperacidification. They also provide fiber and minerals important for regeneration such as magnesium, iron or potassium. Healthy carbohydrates include potatoes, quinoa, sweet potatoes or millet. Millet also provides plenty of silicon, which is important for ligaments and joints.
Plus antioxidants for cell protection and to reduce oxidative stress
Antioxidants do not give free radicals, which arise during exercise and exertion, sun exposure and mental stress, a chance to attack the cells and are therefore particularly important for regeneration right now. The classic antioxidants include vitamin E, beta carotene, vitamin C and selenium. The best choice is therefore to combine a large, colorful salad or vegetables with your protein dish and enrich it with valuable oil, lemon juice and some nuts or berries. Brazil nuts, for example, contain a lot of selenium. An alternative to salad or vegetables is a vegetable and fruit juice – for example made from carrots, beetroot, apple, lemon, herbs and a dash of linseed oil or wheat germ oil.
Whatever is good for you now
Of course, magnesium is the number one mineral after exercise. Consumption is relatively high, not only in sport, but also in an active everyday life with daily challenges. Magnesium is good when there is too much acid in the body, it supplies the nervous system and the muscles, it is important for metabolic processes and fat burning, the heart needs magnesium. The list is long.
I am not an advocate of dietary supplements. When it comes to magnesium, it definitely makes sense to help out a little. It is best absorbed when consumed in liquid form and in the form of magnesium citrate. You can get it through your diet, for example, through wheat bran, pumpkin seeds, nuts, cocoa nibs, quinoa, sesame or oat flakes. And of course the omega 3, which has already been mentioned very often and again and again, is essential for good regeneration. But it also plays an important role for your heart, for your brain and good concentration, for healthy blood vessels, to name just a few examples. If you don’t get enough omega 3 from linseed oil, walnuts, salmon, avocado, linseed or similar, you can also help with high-quality products. You also need iron for good oxygen supply and regeneration. No problem for meat eaters, for the vegetarians among you: eat beets, red berries, dried apricots, nuts, sesame, oatmeal, parsley and anything that has a red or brownish color. You can also get the B vitamins that are important for regeneration from all of the products mentioned so far. Your nerves are happy about your support!
With this in mind, Sylvia Gartner wishes you a lot of fun while eating and lots of nice rounds of golf
TIP: Sylvia Gartner has put together a recipe brochure especially for golfers with recipes before, during and after the round. You can download the brochure directly below [email protected] Order for 13.90 euros or below www.keep-balanced.de/golf-spezial