Golf
Doctor
(orthopaedics)
Keep Your Energy Level High!
Complex
carbs and water fortify you for your entire round of golf
Michael Leighton, M.D.
Dear Golf Doctor:
It seems that I frequently "lose steam" on the last few holes
of each round. I've been working my way down to a 4 handicap and each
time out I give four strokes back on the last five holes. The holes
are far from the most difficult on the course, but just when it looks
like I'm going to win 3 ways, it's gag-city. Help me, doc.
&endash;Mike Fencel, Suburban Jupiter
Dear Mike:
I cannot believe that you gag. This guy has ice in his veins.
Do not, I repeat, DO NOT take anything less than 3 strokes a side
from Mike Fencel. OK, this is starting to sound like a personal
thing. Sorry Mike...so I inflated your handicap a little.
Anyway, by the time you read this, Tiger Woods' Masters victory
will be old news and he will have probably scorched the field in two
or three more tournaments. But, while watching him yesterday set
unprecedented achievements, I kept wondering how he held it together.
The answer is easy - he's a professional! But even professionals gag.
We've seen that frequently enough. Aside from being a gritty
competitor, on the back nine, Tiger did two things even the lowly
amateur can learn from - he drank water frequently, and he had a
snack.
There's no magic to this - golf can be a very tiring endeavor.
Obviously, the mental/psychological/emotional side can wear you down.
Gearing yourself up for eighteen holes is something that you have to
mentally train for. It requires close to four and a half hours of
concentration (six if you live in Chicago) and you just have to
practice. You won't be able to mentally endure, however, if you are
physically drained or unprepared. Randy Myers writes each issue about
the merits of being physically fit. Dr. Rick Jensen clues us in on
the mental side. Now, I'm going to give you some of the nuts and
bolts of the ergonomics, or energy-aspect of golf.
Even when using a motorized cart, golf burns the same amount of
energy (calories, kcal) as walking at a normal pace and half as many
calories as running a 10 minute mile (that's "6.0" on your
treadmill). So, if you weigh 180 lbs, like I would like to, after two
and a half hours (approaching the fourteenth tee), you've burned
almost 1000 kcal. That's a lot of energy. It's the same amount
required to be on the stairmaster at a level 5 for 45 minutes! Put in
those terms, you can see why anyone can tire out.
The solution is energy replacement via nutrition. You don't
need a fancy $3 energy bar. They're hot because they are convenient
and provide appropriate nutrition (i.e., minimal amounts of fat).
Reality is, most of them taste like processed cardboard mixed with
chocolate wallpaper paste.
Ideal snacks should contain some simple sugars and some
complex sugars. Think of fruits as being almost all simple sugars -
fast energy, but the rush will die soon (30--45 minutes). Breads and
cereals are more complex carbs and will give a sustained energy boost
for the remainder of the round. Bananas are ideal because they
provide simple as well as complex carbs (small amounts) and as such,
are good sources of energy.
Avoid a big, fatty breakfast or cheeseburger as a snack
at the turn because fat intake causes the blood to produce insulin
and insulin brings down the amount of glucose (fast energy) in the
blood. It's hard to bring Captain Crunch on the course with you, but
those single serving cereal boxes aren't a bad idea if you drink
plenty of fluids with them so you don't get heartburn.
Which brings me to the final, but most important point:
Drink lots of water. Drink before you get Michael Leighton,
M.D.thirsty. Water helps digest food and helps in energy production,
so even on an empty stomach, your body will be able to convert stored
energy into the stuff that makes you finish those last four holes
one-under!
Michael Leighton, M.D. is an avid golfer who specializes in
orthopaedic surgery and sports medicine. He can be reached at
Atlantis Orthopaedics, 561-967-4400 or by e-mail at
KNEESURG@aol.comMichael Leighton, M.D. is an avid golfer who
specializes in orthopaedic surgery and sports medicine. He can be
reached at Atlantis Orthopaedics, 561-967-4400 or by e-mail at
KNEESURG@aol.com
