Nutrition Game Plan

Choose foods that sustain concentration:

The type of carbohydrate plays a big role in sport performance and will help athletes who require high concentration skills over a period of time.<> The Glycemic Index (GI) is a numerical measure of the rate at which a carbohydrate-rich food affects blood glucose levels after your ingest the food. Higher GI foods have a faster and more marked effect on blood glucose levels than lower GI foods. High GI foods have a sharp, quick rise in blood glucose levels. Lower GI foods, have the opposite effect. It would also keep one feeling satisfied for much longer after eating a low GI meal.

• Carbohydrates with a GI of 55 and below are regarded as low GI foods. Go for them during the day, to sustain energy levels and keep hunger at bay. Examples include most fresh fruit, Bokomo oats, provitas, corn, butter beans, baked beans, sweet potato etc.
• Carbohydrates with a GI between 55 and 69 are regarded as intermediate GI foods. These should be consumed by sportsmen and - women with sensitive blood glucose, after exercising for longer than 1 hour. Examples include: Ryvita, Beetrroot, Bran muffins, Jelly etc.
• All carbohydrates with values of 70 and above are regarded as high GI foods. These should be consumed during exercise, which is lasting for more than 90 minutes as well as afterwards. Examples include: Weetbix, instant oats, Cornflakes, rice crispies, cream crackers, melon, watermelon, powerade, energade etc.

Focus on eye nutrition:

1. Ensure adequate dietary intake of vitamins B and C by consuming a wide variety of different foods that provide good sources of these vitamins like, breakfast cereals, wholegrain products, dairy products, fish, poultry, eggs, bananas, dried fruit, nuts, oranges, tomatoes, strawberries.
2. Eat food rich in vitamin A (liver, fish oils, milk and butter). Beta carotene, the pro-vitamin that the body converts to vitamin A, is found in yellow and orange fruit and vegetables (apricots, mangoes, carrots and sweet potatoes).
3. However vitamin supplements need to be used with discretion. Vitamin A is a fat-soluble vitamin, which can become toxic if taken in excess. Do not exceed the daily upper limit of 3000µg per day.
4. Limit alcohol consumption and if you drink you need to supplement your diet with extra amounts of vitamins B and C, the two most depleted by alcohol.

Fluid intake:

Apart from energy, it is extremely important to replenish fluids during physical exertion, for optimal hydration. Generally it is recommended that you consume 400-800ml of fluids per hour. This can be water with intermediate of high GI carbohydrate foods of 400-800ml of intermediate of high GI carbohydrate-rich drinks per hour. A sports drink should also contain electrolytes, e.g sodium and/ or potassium.

" I am about a buck80 (180lb) and my percentage of body fat is a bogey on par 4, so while there is still room for improvement I've done a decent job of putting on the right kind of weight. Bur more importantly, my energy level and stamina are the highest since I was a kid. I attribute it to watching what and when I eat."
Tiger Woods How I play Golf, 2001

For more information and how to improve sport performance and for individual eating plans, contact:
Corné Swanepoel
Registered Dietician
Senshi Wellbeing
Eagle Canyon Golf Estate
Honyedew
Tel: 082 803 6247
Email: cornes@maxitec.co.za