Juices for golfers

By Lars Andersen
Copyright © 2012 Lars
Andersen

Juices for Golfers
Juicer Recipes and Nutrition Guide to Achieving Maximum Focus,
Performance and Drive for Today's Golfer (Food for Fitness Series)
Andersen

Published by Nordic Standard Publishing
Atlanta, 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.
Andersen

Books by This Author
• The Smoothies for
Runners 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
Andersen

Table Of Contents
Chapter 1: Juicing And Juices For Golfers
Chapter 2: Brain fuel
Chapter 3: Power fuel
Chapter 4: The benefits of fruit juices
Chapter 5: The Benefits Of Vegetable Juices
Chapter 6: Liquid fuel
Chapter 7: Strength and endurance fuel
Chapter 8: Stress busting fuel
Chapter 9: General information about your juices
Chapter 10: Pre-game juices – for games lasting 2 to 4 hours
Chapter 11: Pre-game juices- for games lasting 4 or more hours
Chapter 12: Post-game juices
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Andersen

Chapter 1: Juicing And Juices For
Golfers
"A golfer's diet: live on greens as much as possible" - Author Unknown
Golf is a game that requires physical and mental skill; and with the average round
taking several hours to play, it's a game that requires the ability to concentrate and
remain focused for long periods of 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, and
a seasoned golfer can play each hole on their local course in their mind's-eye
without the need to physically be there. This takes well-practiced visualization
skills, but the combination of developing mental skills alongside physical skills is a
winning formula that can lead to improvements in your golf game at every level of
involvement.
The complete book is available on Amazon:
http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/
Andersen

Chapter 2: Brain fuel
Your 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. High sugar foods or drinks can supply an instant
glucose boost but the effects are short-lived and the sugar "high" results in a sugar
"low" as your body responds to restore the balance. A nutrient-dense mix of juiced
fruits and vegetables provides carbohydrates which offer a slower release of energy,
helping to keep you mentally and physically alert for longer and your brain fuelled with
a steady supply of glucose.
Andersen

Chapter 3: Power fuel
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 green, leafy vegetables to a
juice boosts the plant protein content and adding fats in the form of "healthy" oils
containing omega-6 and omega-3 essential fatty acids boosts the anti-inflammatory
benefits, helping to keep you swinging at full power for longer.

Chapter 4: The benefits of fruit juices
Andersen
Fruits are a rich source of vitamins, minerals and antioxidants, making them extremely
important in terms of promoting and maintaining optimum health. Any
combination of juiced fruits will provide energy-giving carbohydrates so your
choice is a matter of personal taste. The antioxidant properties of many fruits can
also help to reduce the effects of muscular damage generated through repetitive
wear and tear. Vitamin C, vitamin E, and beta-carotene are particularly effective at
limiting the potentially damaging effects of free radicals.

Chapter 5: The Benefits Of Vegetable
Juices
Andersen
Vegetables also offer a healthful source of carbohydrates for energy and many
vegetables contain health boosting vitamin, mineral and antioxidant properties
along with plant protein. Green fruits and vegetables contain chlorophyll which
has been shown to stimulate the production of hemoglobin. This can lead to
improvements in your oxygen uptake and your body's ability to utilize it, referred
to as your VO2 max, as well as giving your overall energy levels a boost.

Chapter 6: Liquid fuel
Andersen
Adequate hydration is essential at all times, even when out on the golf course! Hydration
levels can be boosted before a round of golf by drinking a large glass of water and
replaced after a round in the same way, but a fresh juice provides a practical way to
boost your fluid and nutrient intake. Of course, fluids must also be carried with you 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.

Chapter 7: Strength and endurance
fuel
Andersen
• BACK PAIN
• GOLFER'S ELBOW

Chapter 8: Stress busting fuel
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." It's true that golf
can help to relieve stress but reducing the stress in your life can also help to boost your
golf game!
The nutritional needs of your body change in response to the demands being placed upon
it. Stress increases the demand for certain vitamins and minerals, including vitamin B5,
vitamin C, potassium, magnesium and calcium.

Chapter 9: General information about
your juices
Andersen
These juices are divided into 3 categories, each designed to meet the nutritional needs of
golfers at three specific times:
• Pre-Game – for games lasting 2 to 4 hours;
• Pre-Game – for games lasting 4 or more hours;
Post-Game.
The great majority of the ingredients in these recipes have a low Glycemic Index.
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 juice adding some ice cubes to the recipe before
blending and/or straining before serving.

Chapter 10: Pre-game juices – for games
lasting 2 to 4 hours
Andersen
1. Mango, pineapple and peach juice
2. Plum and pomegranate juice
3. Cucumber, pear and apple juice with ginger
4. Lemon and mango juice
5. Pineapple and basil juice
6. Pear, strawberry and apple juice
7. Orange, pear and currant juice
8. Papaya and blueberry juice
9. Pineapple and banana juice
10. Apple, cherry, and blackberry juice

Chapter 11: Pre-game juices- for
games lasting 4 or more hours
Andersen
11. Passion Fruit And Mango Juice
12. Papaya and banana juice
13. Pear juice
14. Peach and lemon juice with pumpkin
15. Pitaya, Watermelon And Cherry Juice
16. Carrot and apricot juice
17. Beetroot, plum and grape juice
18. Kiwi and raspberry juice
19. Orange, pear and banana juice
20. Peach and prune juice

Chapter 12: Post-game juices
21. Blackberry, cherry and apple juice
22. Melon and raisin juice
23. Multi-fruit Juice With Spinach
24. Lemon and passion fruit juice with
mint
25. Guava and papaya juice
26. Coconut and blackberries juice
27. Peach and strawberry juice
28. Banana and guava juice
29. Pomegranate and loquat juice with
kale
30. Watermelon and orange juice
31. Coconut and kiwi juice
32. Guava and blueberries juice
33. Cherry and raspberry juice with
cauliflower
34. Plum, Currant, Strawberry Juice
35. Watermelon and melon juice
Andersen

Exclusive Bonus Download: Crossfit to drop fat
Andersen

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