Don’t “Crash & Burn” at the Turn
Nutrition is one of the least addressed issues on the golf course. A body without proper nutrition is like a car without fuel. It just won’t go very far. Any serious golfer has to start thinking about that. Golf nutrition is still a relatively new concept. However, everybody knows that leading athletes in the NBA and NFL quite often have special diets and specific nutrition programs to help them perform at their peak. Golf demands a lot both physically and mentally. Ever wonder why you lose concentration and energy on the back nine?
In this section we review products that help golfers from a nutritional standpoint. Eating the correct foods at the correct times keep you on a positive insulin balance, build an active, limber, strong and resilient body, and a sharp mind. Proper hydration increases focus, concentration and mental alertness. By being aware of what you eat and drink, you can enhance your performance by supplying your body with the right nutrition on or off the course.
Let’s get started:
Being a good golf player goes far beyond having an ideal score of below 80. Although skill plays a major part, taking care of one’s body is the key to winning golf games with ease.
To be a good golf player, you have to dig down past the mechanics.
1. Golf Fitness
Keeping your body and mind in excellent shape is a key element to becoming a good, if not great, golf player. Looking after your body and making sure it is in shape not only gets you to perform better on the course, it also ensures you that you can enjoy golf well into your later years. (You can order my new instant access online golf fitness DVD)
2. Proper Golf Nutrition
You achieve a golf-fit body by eating the right types of food. Remember it is not the quantity, but the quality of food, that matters. (Good Protein, complex carbohydrates. Keep the simple sugars to a minimum and stay away from energy drinks loaded with sugar)
3. Proper Hydration
Drink plenty of liquids. Dehydration causes energy loss, lack of focus and concentration and fatigue later in the round. Muscles work better if they are hydrated. You lose distance if you aren’t hydrated. (Hydration with water begins 48 hrs before the event)
You have heard it a million times, put the proper fuel in your body before you leave home.
Most golfers don’t give it a second thought. They either don’t eat at all before they leave home, or they eat something that is not going to give them the long term energy they’re hoping for. So whether it’s lunch or breakfast before you leave to play golf, you need to consume a complex carbohydrate and a good protein source.
Complex carbohydrates are anything you can pop a top, or open a bag, like breads and pastas, potatoes, oatmeal. They are very quick, very accessible and very easy to prepare.
Protein is anything you have to bake, broil or fry.. Chicken, eggs, fish, steak, shrimp, and turkey take time to prepare.
An example for breakfast would be a bowl of oatmeal and a couple of eggs (one whole egg and 3 egg whites) with a piece of fruit or juice. For lunch, a turkey sandwich on whole wheat, with water. Put Lots of lettuce on the sandwich and try to avoid mayonnaise or butter.
Eat every 4 to 5 holes, Try eating at holes 5-9-13-17
Hole #5 ½ of a protein bar (watch the sugar content) try to stay under 20grams
Hole #9 Chicken sandwich
Hole #13 Piece of fruit
Hole #17 ½ of protein bar
For your off course nutrition-
Three simple rules to follow that will help bring you better performance are:
1) Eat 5 or 6 small meals during the day rather than 2 or three larger meals.
2) Eat every couple of hours to keep your metabolism increased and your energy levels constant.
3) Make balanced choices with each meal containing some carbohydrates, proteins and fat.
It’s also very important to consider hydration before and during play. Golfers need to drink lots of water. Anywhere from eight to ten glasses per day is optimal, and more than that may be necessary when playing – especially during the Texas heat. Don’t take this lightly. Dehydration causes energy loss, lack of focus and concentration and fatigue. To be safe, you should be drinking water ON every hole. Two things to stay away from are caffeine and alcohol. Both can hurt your play. Caffeine is a CNS stimulate which causes an increases your heart rate. It makes it difficult to concentrate and can cause you to play with fewer elements of control. Alcoholic beverages, of course, can significantly reduce your coordination, and mental alertness even in small doses.
Many golfers don’t give much thought to the fact that nutrition can play a major role in their golf performance both on and off the course. Meal timing and proper balance of food groups can give you great performance results. Poor food choices can create fatigue, frustration, in your game. Avid golfer or pro, positive changes in your diet will help give your body the fuel it needs for a consistent and powerful round of golf. Use these simple tips to gain a competitive advantage over your foursome while preserving your energy and increasing your stamina and endurance. Keep your nutrition sound and you’ll reap a lifetime of benefits. Fitness for golf is no longer a future approach. They are now! Every golfer looking to take their game to the next level is working on their body from the inside out to achieve it. This is the direction that the wonderful game of golf has taken and it seems that there is no turning back for any golfer who wants to improve their Game.
Golf Fitness Is Here To Stay
Guest contributor: Chris Ownbey
Certified Golf Fitness Instructor through the Titleist Performance Institute
Current Golf Fitness Director for Golden Bear Golf Center in North Dallas