Week 2: Planning your post-round meal

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A post-round meal is necessary to recuperate after hours spent on the course.

Your body takes a lot of wear and tear on the course. Often you're walking up hills to get to your ball while carrying your clubs. There is the physical torque you endure while taking your swing. After 18 holes, your back, arms, wrists and legs are all aware of what you've done. That's why what you choose to eat after a round is so important to your body's recovery.

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The post-round meal is a necessity to repair your muscles after a tough round. Ideally you should have your meal within an hour of completing your round. Consider these options when planning your post-round meal.

Vegetables: In addition to providing vital nutrients to the cells in your muscles, vegetables also have a high water content that will help you hydrate. A good rule of thumb is to include three different colored vegetables to give you a wider range of nutrients and antioxidants. Your green leafy vegetables are packed with minerals such as calcium, potassium, magnesium and iron. They also are loaded with vitamins K, C, E and B, as well as beta-carotene for your eyes. The red vegetables contain cancer-fighting antioxidants. Yellow vegetables carry the carotenoids and bioflavonoids that help heal wounds and protect bones.

Lean protein: While your hunger may draw your eyes toward that hamburger, a leaner source of protein will also fill you up while working its magic healing properties to repair your muscles. Chicken or turkey breast, egg white, tuna, beans, a lighter fish such as a sole or cod, or even some non-fat cottage cheese will all help you get a filling meal that will boost recovery.

Whole grains: You might not think of whole grain bread as a food loaded with nutritional benefits. But many whole grains are great sources of B Vitamins, Vitamin E, magnesium and fiber. Whole grains also reduce the risk of heart disease. If you like your lean protein in sandwich form, make sure it sits between two slices of whole grain bread. A side of brown rice will also do the trick.

Plant based fats: Good sources of plant-based fats can help boost your cardiovascular health as well as fight cancer. Avocados, extra virgin olive oil, and some nuts and seeds including walnuts and macadamia nuts are great examples of foods that carry these benefits. If you plan to add nuts to your meal, be aware of the portion size. A handful will carry the health benefits without adding extra fat grams or calories to your diet.

Water: It's almost cliché now to be told to drink plenty of water after strenuous physical activity, but it doesn't make it any less true. The most important thing you can do after a round of golf is to replenish the fluids that you have lost on the course. Often times, after physical activity, you don't feel thirsty enough to rush to the water cooler. That's a good thing. If you feel thirsty, it usually means you're late in giving your body the fluid you need. Be pro-active and have at least three 8-ounce glasses of water with your meal.

The right post-round meal can help your body recover faster. But if chronic knee pain seems to follow you everywhere no matter what you eat, you might be suffering from osteoarthritis (OA) of the knee. Various treatments for OA do exist, such as ORTHOVISC®, which provides up to six months of knee pain relief. Made from ultra-pure natural hyaluronan, which is found in healthy joints, ORTHOVISC® is injected into the knee joint where it acts to replace your natural joint fluid, to help cushion, protect, and lubricate your knee.

ORTHOVISC® is a proud sponsor of PGATOUR.com. Talk to your doctor to see if ORTHOVISC® is right for you. Or visit our Web site at www.orthovisc.com for more information on how to maintain your knee health to help you keep playing the game you love.

Follow us on Twitter for up-to-date information on maintaining joint health and the prevention/treatment of knee pain due to sports-related injuries or the early symptoms of osteoarthritis.

IMPORTANT SAFETY INFORMATION

ORTHOVISC® is indicated in the treatment of pain in osteoarthritis (OA) of the knee in patients who have failed to respond adequately to conservative nonpharmacologic therapy and to simple analgesics, e.g., acetaminophen. In clinical studies, the most commonly reported adverse events were arthralgia, back pain and headache. Other side effects include local injection site adverse events.

ORTHOVISC® is contraindicated in patients with known hypersensitivity to hyaluronate formulation or known hypersensitivity (allergy) to gram positive bacterial proteins. ORTHOVISC should not be injected in patients with infections or skin diseases in the areas of the injection site or joint. Strict aseptic technique should be used. The effectiveness of more than 1 course has not been established.

ORTHOVISC® is a proud sponsor of PGATOUR.com. Talk to your doctor to see if ORTHOVISC® is right for you. Or visit our Web site at www.orthovisc.com for more information on how to maintain your knee health to help you keep playing the game you love.

Follow us on Twitter for up-to-date information on maintaining joint health and the prevention/treatment of knee pain due to sports-related injuries or the early symptoms of osteoarthritis.

IMPORTANT SAFETY INFORMATION

ORTHOVISC® is indicated in the treatment of pain in osteoarthritis (OA) of the knee in patients who have failed to respond adequately to conservative nonpharmacologic therapy and to simple analgesics, e.g., acetaminophen. In clinical studies, the most commonly reported adverse events were arthralgia, back pain and headache. Other side effects include local injection site adverse events.

ORTHOVISC® is contraindicated in patients with known hypersensitivity to hyaluronate formulation or known hypersensitivity (allergy) to gram positive bacterial proteins. ORTHOVISC should not be injected in patients with infections or skin diseases in the areas of the injection site or joint. Strict aseptic technique should be used. The effectiveness of more than 1 course has not been established.

This is a paid placement by DePuy Mitek, Inc. The opinions expressed above are those of DePuy Mitek, Inc. and do not necessarily reflect the opinions of the PGA TOUR.