You’ve got all the bases covered. You’ve been taking lessons with the local pro, replaced the grips on your clubs and have been working diligently on your golf fitness program. This is going to be your year on the course. Or is it?
The ‘ol adage, you are what you eat definitely holds some truths and if you’re not paying attention to what you’re putting in your mouth, you may be depriving yourself the ability to play up to your potential. Proper nutrition is key to everything we do and if you’re not fueling your body correctly, it’s going to show-up on the scorecard.
According to the Dietary Guidelines for Americans, nutrient-dense foods such as carbohydrates (more affectionately known as carbs) and protein should make-up 85% of your daily calories. The remaining 15% can come in the form of fat and added sugars.
Carbs should come mainly from complex carbohydrates (starches and fibers), which include whole grains, potatoes, brown rice, oatmeal, beans, lentils, fruits and vegetables. They contain only 4 calories per gram, as does protein, vs. 9 calories/gram in fat and 7 cals./gram in alcohol.
Simple carbohydrates, which should be limited, are basically your enriched flour products and sugary delights like baked goods such as cookies and cake, most cereals, fruit/soft drinks, candy, and anything else that pretty much tastes good. That’s the rub. Because they satisfy the sweet tooth, simple carbs are generally consumed in excess and that pretty much accounts for the global obesity problem we’re facing.
Simple carbs will also give you a quick jolt of energy due to an influx of glucose (sugar) into the blood. That is usually followed by an as rapid drop in energy, due to insulin kicking glucose out of the blood, leaving you feeling sluggish and tired, not to mention hungry. Not what you want while out on the golf course or for the matter anytime.
Carbs are the body’s primary fuel source and a good choice both before and during your round of golf. Choosing complex carbs is better as these tend to get ingested a little slower and therefore do not produce the quick spike and decline in blood sugar. This slower absorption prolongs the energy levels and will sustain you longer.
Adding protein to your meals helps build and preserve muscle. As a matter of fact, a recent study posted in the Journal of Nutrition found that protein added to each meal (breakfast, lunch and dinner) is more optimal for muscle growth than when skewed toward only the evening meal, as is the case for most people.
Protein also further slows the ingestion of glucose and nutrients into the bloodstream, prolonging that energy reserve as it helps to provide you a steady level of glucose (energy), and delays the feeling of hunger as it prevents the rapid rise and fall in blood sugar.
Good sources of protein include meats, poultry and fish, egg whites, beans, nuts and seeds, milk, yogurt, and protein powder (whey).
Fat is needed by the body and can be also used for energy. You want to focus on the “good fats” though, which includes most oils (olive, canola, sunflower), walnuts, almonds and peanuts. Limit your intake of commercially-baked goods such as pastries, cookies and donuts, fried food, candy and chips as these contain the “bad fats.” Ice cream, whole milk, cheese, butter and high fat cuts of meat are also questionable.
Let’s not forget about water. Proper hydration is essential in order to perform at your best. Drink plain water throughout the day and especially during a round of golf. Don’t wait for thirst to set in as that usually indicates that you’re already in a semi-state of dehydration.
Dehydration removes water out of the blood, decreasing blood volume and reducing the body’s ability to move oxygen and nutrients around the body. As a result, fatigue generally sets and your ability to swing an efficient, powerful golf club is diminished.
Finally, portion size and the time of day you eat are important. The saying, “Eat your breakfast like a king, your lunch like a prince, and dinner like a pauper” is spot on as far as the two factors are concerned. Unfortunately, too many people either skip or eat a light breakfast only to consume more later in the day due to the fact that they’re hungry. This negative habit doesn’t give you a good start to the day and tends to increase the risk of gaining weight.
Light, healthy snacks in-between each meal is not a bad idea as this will help you maintain a steady blood sugar level throughout the day and stave off hunger. It will also help to keep your metabolism revved up. Fruit, a PB & J sandwich, raisins, yogurt and an energy bar are good choices (one at a time!).
Fueling the body properly goes a long way in feeling better and playing better out on the golf course. It also helps with those 3 day-a-week golf fitness workouts. Keep an eye on what and when you eat. You might even want to keep a food diary for a week or so. For many, it’s an eye opener as to how poorly they’ve been eating and where they need to make changes. Those subtle changes will pay big dividends in your golf game.
Article by: Bob Forman, MS – Exercise Physiology, Certified Golf Fitness Instructor, Author, Speaker
Disclaimer: This article is meant as a general guide for educational purposes. Bob Forman is not a certified nutritionalist therefore, any suggestions or recommendations are solely based on his experience as a certified golf fitness instructor. Before you make any dietary changes you should consult with your physician and a Nutritional expert.
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