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Moderate Exercise, ok it's Golf - running out of steam

Answered on August 19, 2014
Created April 11, 2011 at 12:43 PM

Ok, there have been a number of posts before re fasting and endurance events etc.

My favourite pastime poison is the great game of golf. Approximately 4 hours of moderate exercise. I always walk and carry my clubs. A couple of times a week if the 'trouble and strife' permits me.

Critical to performing well is not allowing my energy levels to tail off towards the end of the round.

In the past, pre-paleo, I would load the bag with bananas, sports drinks and maybe even a Mars Bar!

Presently, I am relying only on a litre of cold water.

Can anyone assist me in avoiding running out of steam? Nuts?

Thanks

2422dcf52da053d610d816fe90d93098

(177)

on August 31, 2011
at 09:08 AM

Thanks John. I had reverted to a couple of pieces of fruit but will try this.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 01, 2011
at 08:02 PM

Yeah I would just eat "good carbs" (good vegetables or fruits) and not worry about it too much. Agree with other comments about fasted exercise -- it took me a while to get there, for the longest time (especially when doing a lot of cardio) I just HAD to eat something before and/or after exercise. After a few months of gradually changing my habits, I can now exercise fasted and don't have to eat anything for hours. It might be something you could adapt to.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 01, 2011
at 07:25 PM

why not try having a bigger meal in the morning before golf?

Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 11, 2011
at 04:44 PM

I promise golf greatness, and you ask what pemmican is. Sorry, it hasn't improved my game :( Pemmican is a mixture of dried meat, fat, and (often) berries. Some Native American tribes made pemmican for who knows how long as a high-energy, high-nutrition food with a long "shelf" life. You can make your own or buy it online.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 03:09 PM

Coconut oil? You can find it in some supermarkets. I usually buy mine in my local health food shop, athough ordering online is probably the easiest way to buy it.

2422dcf52da053d610d816fe90d93098

(177)

on April 11, 2011
at 02:47 PM

Sorry, what is Pemmican?

2422dcf52da053d610d816fe90d93098

(177)

on April 11, 2011
at 02:46 PM

Do you get this in the supermarket?

2422dcf52da053d610d816fe90d93098

(177)

on April 11, 2011
at 02:45 PM

I have struggled with fasted exercise to date. My IF is presently focussed on non-training days. My performance in the gym fell off so badly (I could barely move mid-workout) on an IF cycle that I returned to eating a couple of hours before a workout. For the golf, I generally have been eating normally the night before, then having a light meal in the morning before playing.

77877f762c40637911396daa19b53094

(78467)

on April 11, 2011
at 02:42 PM

I'll give it a shot sometime. I've just been using it to cook with.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 02:31 PM

I'd be interested to know if you'd ever tried coconut oil as an energy booster - it gives me a definite 'buzz' when I consume it on an empty stomach.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 02:31 PM

Yes, I feel the same when I consume it. I can easily 'fast' for 24hr+ with the occasional tbsp of CO.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 02:18 PM

Yes, I feel the same when I consume it. I can easily 'fast' for 24hr+ with the occasionaly tbsp of CO.

9aa2a816c61170cc0183a68be0386ba5

(1702)

on April 11, 2011
at 01:46 PM

I ate about a tbsp of coconut oil an hour or so before doing some weights yesterday, otherwise was fasted. I felt great, even though I was worried I'd not be able to finish the workout. Afterward I wasn't even hungry.

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on April 11, 2011
at 01:14 PM

how long have you been doing fasted exercise? perhaps you simply havent adapted to fat burning yet?

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6 Answers

1
77877f762c40637911396daa19b53094

(78467)

on April 11, 2011
at 01:52 PM

If you haven't adapted to fasted excercise, your best bet will be something with some carbs in it. I don't believe that eating fats mid hike is going to keep your energy up. On that theory, two things come to mind: brocolli or 85%+ dark chocolate.

77877f762c40637911396daa19b53094

(78467)

on April 11, 2011
at 02:42 PM

I'll give it a shot sometime. I've just been using it to cook with.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 02:31 PM

I'd be interested to know if you'd ever tried coconut oil as an energy booster - it gives me a definite 'buzz' when I consume it on an empty stomach.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on August 01, 2011
at 08:02 PM

Yeah I would just eat "good carbs" (good vegetables or fruits) and not worry about it too much. Agree with other comments about fasted exercise -- it took me a while to get there, for the longest time (especially when doing a lot of cardio) I just HAD to eat something before and/or after exercise. After a few months of gradually changing my habits, I can now exercise fasted and don't have to eat anything for hours. It might be something you could adapt to.

0
D7cacfdbbba10acf1ac905310525182d

on August 10, 2011
at 05:50 PM

Here's what I would recommend, as I am a golfer and have just started paleo. Pack some raw veggies for your carbs, and get some BCAA powder (Amino Vitale is good) to mix in your liter of water. Sip on that throughout the round, and split your veggies into 2-3 'feedings' during the round. Walking from one hole to the next is usually the best time for snacking.

2422dcf52da053d610d816fe90d93098

(177)

on August 31, 2011
at 09:08 AM

Thanks John. I had reverted to a couple of pieces of fruit but will try this.

0
Fe535c4994ac6176f76e1ff6d29eb08a

on June 06, 2011
at 04:48 PM

I find that with golf, staying hydrated is more of an issue, mainly due to the time spent. Since its only moderate exercise, I'm not burning that much fuel, but getting dried out over a 3-4 hour round will slow me down. I started carrying Nuun tablets with me in my bag. One before the round, plus on each per side seems to keep me going and I have not been hungry at all. However, it should be noted that I am not trying to do this fasted so I generally will eat something before playing.

0
535633b57c4a4940d1e913e7a12ee791

(1013)

on April 11, 2011
at 02:29 PM

If your serious about Paleo I would try broccoli. It works for me. I more substantial meal in the form of a tuna salad with plenty of greens might work. Most clubhouses have a refrigerator you could use and you could eat it half way through your round.

0
Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 11, 2011
at 01:53 PM

Golf is a whole lot of slow-twitch muscle fibers, and they're all wondering why you can't drive the ball straight down the fairway.

Slow twitch muscle fibers derive almost all of their energy from glucose oxidation and respiration. To get the quickest boost of energy to these cells, eat something somewhat starchy. The coconut oil method someone else mentioned will work as well because gluconeogenesis will convert some of the fat to glucose for the muscle fibers, but eating starch will replenish your energy faster.

If you have <10% body fat, do the starch. If you're still trying to lose body fat, stick with the coconut oil.

Try eating something portable with protein, fat, and carbs. Pemmican would make you into a PGA champ.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 11, 2011
at 04:44 PM

I promise golf greatness, and you ask what pemmican is. Sorry, it hasn't improved my game :( Pemmican is a mixture of dried meat, fat, and (often) berries. Some Native American tribes made pemmican for who knows how long as a high-energy, high-nutrition food with a long "shelf" life. You can make your own or buy it online.

2422dcf52da053d610d816fe90d93098

(177)

on April 11, 2011
at 02:47 PM

Sorry, what is Pemmican?

0
7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 01:05 PM

Coconut oil! If it's warm enough it will melt so you can sip it, if it's cold then you can just eat it out of the jar with a spoon. Always gives me a nice boost.

9aa2a816c61170cc0183a68be0386ba5

(1702)

on April 11, 2011
at 01:46 PM

I ate about a tbsp of coconut oil an hour or so before doing some weights yesterday, otherwise was fasted. I felt great, even though I was worried I'd not be able to finish the workout. Afterward I wasn't even hungry.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 02:31 PM

Yes, I feel the same when I consume it. I can easily 'fast' for 24hr+ with the occasional tbsp of CO.

2422dcf52da053d610d816fe90d93098

(177)

on April 11, 2011
at 02:46 PM

Do you get this in the supermarket?

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 03:09 PM

Coconut oil? You can find it in some supermarkets. I usually buy mine in my local health food shop, athough ordering online is probably the easiest way to buy it.

7e1064164e012a1ead098098245b1cd4

(1217)

on April 11, 2011
at 02:18 PM

Yes, I feel the same when I consume it. I can easily 'fast' for 24hr+ with the occasionaly tbsp of CO.

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