Golf nutrition - a balance diet of carbohydrate protein fats is often overlooked by serious golfers while effect of dehydration can result in fatigue & mental concentration.

Golf nutrition comprise of a balance diet of carbohydrate protein fats while at the same times your body must not have the effect of dehydration during your golf game. For effective golf nutrition, you should never skip breakfast and eat small portions throughout the day from the three essential nutrients of carbohydrate protein fats. Consume 4-8 oz of fluid at every hole to prevent your body from the effect of dehydration.

Golf nutrition also means eating healthy and as you become more accustomed to being aware of what you put in your body, you’ll feel better, stronger and have more energy to stroke off your golf game with your golf club set with ease.

Carbohydrate protein fats

• Golf nutrition - carbohydrate in food with eating at least 50% of your total caloric intake from carbohydrates such as whole grains, breads, pastas, rice, fruits, vegetables, and low-fat dairy gives you the energy to train and play hard. Also helps maintain blood glucose levels, allowing the golfer to have improved concentration.
   
• Protein in food is the most important nutrition you’ll need to build muscle on your body. Have this component of golf nutrition of 6 to 8 ounces of protein daily from chosen lean protein sources such as chicken, fish, round or loin cuts of beef, beans or legumes. Protein is needed for growth and repair of muscles, and helps regulate body processes as enzymes and hormones.
   
• Fats in food protect vital organs and carry fat-soluble vitamins and ensure that fats intake is mainly made up of the good fats like fish oil, flaxseed oil and olive oil as these will help keep insulin levels stable. Limit your this component of golf nutrition to the incidental fat that comes in the lean meat.

Effect of dehydration

In golf nutrition, hydration is also an important component in a golf game and consuming adequate fluids before, during and after a game golf is beneficial. A slight decrease in bodyweight due to dehydration can affect your performance.

IMPORTANT: alcoholic beverages act as a diuretic and actually increase fluid loss and so, it is not a good replacement of fluids lost during the round of golf.

Guide for your golf nutrition for “peak performance”.

Golf nutrition before the morning round:

• 1 cup oatmeal
• 1 banana or 1 cup orange juice
• 1 cup skim milk or 1 cup nonfat yogurt
• 2 slices whole-wheat toast
• 2 teaspoons margarine

Golf nutrition after the 9th Hole:

• 12 ounces Sports Drink
• 2 tablespoons peanut butter and crackers OR
• 1 piece of fruit OR
• 1 granola or cereal bar

Golf nutrition after the game:

• 3-4 ounces grilled chicken breast
• 1 cup brown rice
• 1 cup steamed broccoli
• 1 cup mixed greens salad
• 2 teaspoons low fat dressing
• 1 cup fruit salad

It is a good idea to bring nutritional snacks with you so that you can munch on periodically throughout the game. Dried fruits and nuts are the perfect tasty golfer snacks for healthy energy.

Page topic - golf nutrition