Category — Nutrition

In every sport or endeavor there are numerous co factors that influence results and outcomes. People in the know and those with a high level of commitment discover what these co factors are and apply them in order to improve their results. One often overlooked influence on golf performance is nutrition status.

In this article I will talk about how nutrition influences golf performance the day of the event. However keep in mind that the larger nutrition picture on a weekly, monthly, and yearly basis also has an impact and will be discussed in an upcoming article.

What you eat and when you eat it the day of a golf tournament or golf event influences how you feel and how you perform. How you manage your food intake influences your degree of mental acuity, cognitive function, mood, and ultimately your quality of blood sugar balance and the quality of neurotransmitter activity in the brain. This then impacts the quality of your golf game.

Managing and cultivating your inner game will influence your golf performance. Managing your nutrition intake is part of managing your inner game because doing so effects your state of being.

The ultimate downstream effect of food on mental, cognitive, and overall human performance is felt about 2 hours after consumption. Have you ever had a meal and 2 hours later felt like you were hit with an elephant tranquilizer ? That result tells you that you consumed too many calories, consumed the wrong combination of foods, consumed foods that you may have a food allergy to, consumed food that was highly processed or high in sugar, or a combination of the above. This is a short list as there are other variables.

Ideally, you want to consume meals / food that creates an even / homeostatic level of mental and physical energy throughout the day. The opposite of that and what you want to avoid is a series of peaks and valleys which will detract from the quality of your golf game.

The 3 macronutrients are protein, fats, and carbohydrates. Let’s talk about protein. Examples of high quality protein include chicken, fish, steak, turkey, and eggs. Proteins are broken down into amino acids during digestion. Conversely, amino acids are the building blocks of protein. What’s more important is that neurotransmitters influence brain function and they are modulated by amino acids. Neurotransmitters facilitate communication between brain cells. So, the take home message is high quality protein positively influences brain performance which ultimately influences golf performance.

Many people mistakenly reach for a caffeinated drink for a mental lift when what they really need is a small to moderate sized meal that includes protein.

Amino acids, which are the breakdown byproducts of protein increase the production of dopamine, norepinephrine, and epinephrine. These 3 up-regulate levels of alertness and increase energy. Keep in mind that nutrients have a direct relationship with and influence on neurochemicals that optimize brain activity.

Begin to become more aware of how your food intake and nutritional supplementation influences the quality of your day to day life and your golf game. You can then begin to make adjustments as you go forward.

Optimum Performance / Human Performance Systems and Dr Joseph Sale can be reached at 480-241-2621

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QUESTION: What is ellagic acid and in what foods does it naturally occur ?

ANSWER: Ellagic acid/ ellagitannin is an antioxidant and phenolic acid found in strawberries, raspberries, pomegranates, other fruits and vegetables, and some nuts.

  Its been in the news due to studies which refer to its anticarcinogenic properties and  general antioxidant benefits. Some sources refer to its antibacterial and antiviral characteristics. Research studies point to ellagic acid as having properties that protect DNA and for its potential to provide antioxidant benefits to the skin.

 Ellagic acid is not new. It has always been a naturally occurring compound however with advances in modern science our ability to isolate active constituents and study their behavior has become more advanced. Ellagic acid is just one of numerous naturally occurring antioxidant phytochemicals  that science tells us has potential health benefits.

Popularity: 34% [?]

Vitamins  and minerals are not manufactured in the human body or by the human body therefore we need to consume them from food or nutritional supplementation. I include nutritional supplementation because it is a generally recognized that the food supply today does not provide the full spectrum of micronutrients in sufficient quantities  for optimum health and human performance. Vitamins and minerals have a variety of functions and absence of  key micronutrients or insufficient quantities can be the beginning of a substantial problem.

Historically, two of the most well known deficiency states are scurvy and rickets. Scurvy is caused by a Vitamin C deficiency and rickets is caused by a Vitamin D deficiency. Inadequate calcium has also been considered a cofactor in the development of rickets.

Scurvy was common among long distance ocean voyagers in the 1700s and before. Rickets was most well known for its appearance in malnourished youth.

Keep in mind, vitamins and minerals are categorized as “essential” because we need to consume them to receive their benefits. Our body does not create them. A multi vitamin/ multi mineral formula is a vital foundational nutritional supplement in today’s world. If your an athlete or or physically active the need is even greater.

Popularity: 50% [?]

QUESTION: I’ve noticed recent articles addressing the health benefits of Vitamin D. What are a few good sources of Vitamin D ?

ANSWER:  Sunlight is an important source of Vitamin D which is often overlooked. In essence your body creates Vitamin D  through  exposure to sunlight. Since Vitamin D is synthesized in the human body, it is also considered a hormone. Foods that provide significant quantities of Vitamin D include salmon, milk, eggs, and yogurt. Also a high quality multi vitamin/ multi mineral/ antioxidant formula will contain Vitamin D.

Vitamin D is most well known as a regulator of calcium metabolism, influencing the quality, integrity, and health of bones and teeth however it also has a positive influence on other systems as well.

Popularity: 61% [?]

I’ve had some questions concerning ORAC values recently so I’ll address them briefly at this time. ORAC stands for Oxygen Radical Absorbance Capacity. It’s a method of measuring the antioxidant value or power of a given fruit, vegetable, herb, supplement, or food. A higher ORAC number is representative of greater free radical squelching capacity. Keep in mind that the ORAC value of a specific type of fruit, vegetable, or herb can vary depending on the quality of the soil the crop was grown in, the degree of ripeness at harvest, growing season, and other variables. As an example, all blueberries won’t necessarily have the same ORAC  value.

An understanding of ORAC is most useful in providing guidelines for substances that tend to possess higher  antioxidant values which contribute to health, well being, and optimum human performance.

Popularity: 66% [?]

The list of benefits provided by meal replacement shakes is extensive so let’s cover some of it. First, meal replacement shakes provide a convenient and fast meal. Simply mixed with water or milk in a shaker you can have a healthy distribution of proteins, carbohydrates, and fats ready in minutes. Creating more elaborate shakes with extra ingredients like fruit, in blenders takes a little more time but is well worth the effort. Since meal replacement shakes are convenient and fast they solve a significant problem in our fast paced society. Meal replacement shakes are muscle building fuel that is easily absorbed. Whether your goal is to increase lean body mass/ gain muscle, lose body fat, or just maintain your current level of fitness meal replacement shakes are beneficial. Since meal replacement shakes have a blend of macronutrients/ proteins, carbs, and fats, they provide a diversified blend of high quality calories. Meal replacement shakes are a rich source of amino acids which are the building blocks of protein. For those of you training hard in the gym or competing in sports like triathlons, remember, your training is just part of the equation. Another significant part of the equation is the quality of the calories, macronutrients, and micronutrients you consume which provide the raw material to build healthy muscle  and optimum metabolic activity.  Your highest and best recovery from workouts is dictated  by many factors one of them being optimum nutrition. Meal replacement shakes are a key component. Call us at Optimum Performance/ Human Performance Systems, in Scottsdale, AZ,  at 480-241-2621 to find out how our unique meal replacement shake can help you reach your goals.

Popularity: 36% [?]

The primary and most well known active constituents in green tea are polyphenols, flavinoids, and catechins. The most well researched catechin in green tea is epi-gallo-catechin-3-galate. Don’t be concerned with the big names. However they do provide a wide array of antioxidant benefits and contribute to healthy metabolic activity.

Green tea also has another naturally occuring compound that we should pay attention to and that is theanine which is considered part of the amino acid family. Theanine is known for its calming influence when consumed. Since green tea contains both caffeine and theanine the result is an experience of mental alertness without feeling overly stimulated or even agitated which is sometimes the case when to much caffeine is consumed. Green tea also has less caffeine as compared to coffee. Theanine is also known to upregulate mental focus, so green tea used intelligently can positively influence your quality of life and human performance.

Popularity: 50% [?]