Although they can get these vitamins from other foods, they can also get these vitamins by taking a nutritional supplement, a capsule.

Omega-3 fatty acids are found in fatty fish, grass-fed beef, eggs, some nuts, and seeds. They are necessary for the immune system and help with the hair, skin, endocrine glands, brain, and nervous system.

Protein: an athlete should consume 1. Amino acids building blocks of protein help the body regenerate cells and aid in muscular recovery. Good protein sources are lean meats chicken and turkey , fish, eggs, and some dairy. Carbohydrates: an athlete should consume grams per kilogram of body weight per day keeping in mind that the higher the carb is on the glycemic index, the more detrimental to the body; the sugar maltose is the highest on the GI and the lowest on the GI is peanuts.

The amount of water an athlete should drink in ounces is their body weight in pounds times 0. This recommendation takes into consideration the amount of fluids lost during a weight training session, practice session, and competition.

Holes Eat foods that will help stabilize energy levels. Eat low-carbohydrate foods. All those foods are low in the glycemic index, which has a slow sugar release resulting in sustained energy.

Holes A golfer will want to sustain their energy through foods or snacks that have a balance of protein, carbohydrates, and fats.

Holes The objective is to maintain concentration over the last of the clutch shots. Higher-carb snacks will give you the highest spike of blood sugar and allow you to have increased alertness. After a Round: This should be like the pre-round meal to help restore energy levels to their homeostatic state.

The current ways junior golfers are being trained put more of an emphasis on moving the body with efficiency and speed paired with strength and power.

In order for athletes to be able to achieve optimal performance, they need to have a foundation in nutrition. Every athlete is different in how their body reacts to training, nutrients, stress, and determination, but the above information can be applied to all athletes in order to achieve optimal performance.

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The athletes also notice a difference. The need for golfers to hydrate cannot be stressed enough as players are outside, often in hot weather, for hours at a time. Just a one-percent loss in bodyweight from dehydration increases the heart rate. And a two-percent drop in bodyweight from dehydration can begin to affect performance significantly—including impaired motor skills and cognitive thinking.

Going into play well hydrated and sticking to a hydration schedule is imperative. As a general rule, after their pre-round meal that includes fluids, golfers should plan to drink at least eight ounces of fluid every hour leading up to play, and at least eight to 16 ounces of water or sports drink every four to five holes.

Getting in adequate fluids leading up to play can really make a difference once the golfers get on the course. Although some golfers prefer water, sports drinks are generally a better choice because of the added carbohydrates and electrolytes. Water may work just fine on cooler days when players are not sweating excessively, as long as they are taking in enough carbohydrates through consistent snacks during the round.

The key is to ingest at least 30 grams of carbohydrates per hour, or 16 ounces of sports drink over nine holes.

In hot, humid weather, fluid intake may need to be doubled. When golfers are noticeably sweating, sports drinks are a better choice than water because of their ability to replace electrolytes, especially sodium.

Players should consider storing powdered sports drink packets in their bags so they can mix them into their water bottle on the course, depending on conditions. In moderate amounts, caffeinated drinks can be an advantage for players since caffeine may enhance alertness, but golfers should experiment with caffeinated drinks in practice before utilizing them during competition.

Too much caffeine can have negative effects like jitteriness, shakiness, or an inability to concentrate. A study from Northumbria University in England supports golfers consuming sports drinks containing carbohydrates and a small amount of caffeine.

Researchers had 20 male golfers each play a round of golf, with the players consuming two different fluids before playing the sixth and 12th holes. The double-blind study found that the golfers who drank a carbohydrate-caffeine drink 6.

Golfers should also vary hydration plans in different climates to figure out how to maintain hydration levels. For example, in cooler weather, six to eight ounces of water or a sports drink may be adequate every four to five holes, whereas in hot weather, 12 to 16 ounces of fluid in that time is more appropriate.

When the weather is both hot and humid, some golfers will need to bump up their hydration plan to 20 or more ounces every four to five holes, being sure to drink at every hole. Players can periodically weigh themselves before and after playing in different weather conditions leading up to a tournament to adjust intake and keep weight loss to less than one to two percent of bodyweight during the round.

PRE- AND POST-ROUND. Golfers should be careful to avoid large amounts of fiber because too much fiber can cause an upset stomach. Ideal breakfast foods include whole grain cereals, whole grain breads or bagels, scrambled eggs, yogurt, peanut butter, ham and cheese, fresh fruit, and percent juices, milk, extra water, and extra sports drinks.

For example, two scrambled eggs, one whole grain bagel with jam, one banana, 12 ounces of skim milk, and 12 ounces of orange juice is a great mix. This meal provides calories, grams of carbohydrates, and 40 grams of protein, plus additional fluids.

For afternoon tee times, encourage golfers to stick with their normal daily routine, which should include getting up in time for a good breakfast and eating a moderately sized lunch.

A simple lunch meal should be similar in nutrient breakdown to a pre-round breakfast. A turkey and provolone cheese sandwich on whole grain bread with light mayo and a cup of grapes, a granola bar, and a ounce sports drink provides roughly calories, 90 grams of carbohydrates, and 30 grams of protein.

These foods can also usually be found in the clubhouse. Although they have not completed a hard, intense workout like a football player, because of the high number of calories burned, getting on a recovery schedule is helpful, especially when they will be competing early again the next day.

Immediately after finishing their round, players should head to the clubhouse for extra fluids sports drinks, percent fruit juices, smoothies, chocolate milk, or water.

Then, optimal meals may include:. Fueling on a schedule is the single most important part of the nutrition equation for golfers. Being on the course for so many hours at a time, players must be careful not to get low on energy. Having a fueling plan makes all the difference.

I recommend golfers eat a snack containing carbohydrates and a small amount of protein every four to five holes. Carbohydrates are needed for immediate energy and protein is good to include because it slows down digestion so there is also a more gradual release of energy to the bloodstream throughout the round.

Protein also helps athletes feel more full and satisfied. I suggest golfers start with a goal of 30 grams of carbohydrates and at least five grams of protein for each snack on the course. Some examples of this ideal combination of carbohydrates and protein include:.

She encourages golfers to carry foods such as trail mix with nuts, dried fruit, and granola, energy bars without coatings that will melt, granola bars, nuts, fruit, jerky, and peanut butter crackers.

She also notes that golfers should avoid foods that will go bad in the sun and heat, like meats, mayonnaise, and yogurt. Because golf requires such intense focus, it works well for players to develop a fueling routine that is comforting and not distracting.

Some of the golfers Becci Twombley, RD, CSSD, Director of Sports Nutrition at UCLA, works with like to eat small amounts frequently on the course, while others prefer to eat larger snacks, but less often.

For example, one of the UCLA players keeps two or three Luna bars in the same pocket as her scorecard so she can grab a bite at each hole. My golfers say it enhances their rhythm on the course.

Some players may not want to eat on the course at all, but educating them on the value of doing so is key. Tara Gidus, MS, RD, CSSD, Team Dietitian for the Orlando Magic, has also helped PGA, LPGA, collegiate, and recreational golfers enhance their performance.

Eat or drink carb-containing foods or beverages during your round, especially when walking the course. Optimal golf nutrition continues post-round as well: The best food for golf recovery will replenish glycogen stores and aid muscle recovery with a post-game meal.

In the world of golf, success is often measured in strokes, but eating the proper food for golf, and paying attention to golf nutrition can be the game-changer you need. Fuel your game, fuel your success.

For more expert advice on golf nutrition and tips to enhance your performance, contact T ara Collingwood, MS, RDN, CSSD. The Role of Golf Nutrition Golf is not just a physical sport; it demands mental focus and sustained energy throughout a round. Nutrition for Golfers: A Winning Formula.

Carry a water bottle and sip regularly to avoid dehydration, which can affect focus and coordination. We get it, we wish we could be on the course every hour of…. That can be extremely helpful for golfers, London says, as long as they stick to a 2-to-1 protein-to-carbs ratio.

Snacking throughout your round is another healthy habit recreational golfers should take on board. Drinking enough water on the golf course, especially during the hot days, is perhaps the single most important thing you can do. The benefits are almost innumerable: It improves your focus, maintains your energy levels, and aids in digestion, among many other things.

Luke Kerr-Dineen is the Game Improvement Editor at GOLF Magazine and GOLF. An alumni of the International Junior Golf Academy and the University of South Carolina—Beaufort golf team, where he helped them to No. His work has also appeared in USA Today, Golf Digest, Newsweek and The Daily Beast.

Share on Facebook Share on Twitter Share by Email. Look for high-protein snacks Snacking throughout your round is another healthy habit recreational golfers should take on board.

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Your cart is empty Start shopping. Home Journal Nutrition for Golfers. Nutrition Nutrition for Golfers Like any other physical activity, golfers need to ensure they are following proper nutrition both on and off the green. Are you fuelling your body properly for an afternoon of golf. Sweat Cosmetics {Now Hustle Beauty} Review Reading Nutrition for Golfers 8 minutes Next Sweat Cosmetics {Now Hustle Beauty} Review.

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Facebook Pinterest Twitter E-mail. Nutrition Plan For Golfers Come Tournament Time Competitive golfers can burn more than 2, calories while walking over five miles on an hole course.