In all sports, athletes are constantly searching for ways to enhance their competitive edge. Golfers are certainly no different. Nutrition is vital for athletes, especially when exerting maximum levels of fitness, focus, and endurance. A golfer’s body needs the nutritional support and maintenance of a balanced diet to perform optimally on the course. Eating the right foods sustain golfers with the energy to fuel their bodies during training, competitive games, and recovery, especially when playing for long hours.
Eating Before a Game or Practice
Eating a healthy, well-balanced diet that is low in fat content and rich in antioxidants and nutrient dense foods will enhance your performance and improve your mental clarity. Indulging in essential omega-3 fatty acids is the best source of nutrients for a healthy heart, brain, and immune system. Focus your meals around lean meats, seafood, fruits, vegetables, flax seeds, avocados, and almonds. Stick to carbs that are low on the glycemic index to help fuel you through long hours of playing. Reducing your intake of starchy and sugary foods will significantly minimize excess body fat and fatigue so that you won’t crash!
Fueling During a Game or Practice
Golfing, walking, and carrying your clubs around for long hours is taxing on your body and energy levels. To stay focused and energized all game long, take along healthy snacks, fruits, nuts, and other superfoods. Consider sipping on a superfood smoothie during your rounds to rejuvenate you. (Check out some of our favs here!). Avoid greasy, junk food by fueling with a lunch that is high in protein and low in fat content. Some delicious lunch ideas include a grilled chicken with vegetables, chicken salad, or salmon with a kale salad. Replenishing your body will help you maintain concentration, which in turn will improve the accuracy of your shots!
Recovery After a Game or Practice
After a strenuous day on the course, restoring your body’s nutrients is essential to proper recovery. Refuel immediately after practice or a competition with a protein bar, tuna sandwich on wheat, or dairy-based fruit smoothie. Ensure that you repair your body by enjoying a carb-rich meal with whole-grains, lean meats for protein, fruits or veggies, and lots and lots of fluids! Proper recovery is essential to repairing your muscles and promoting muscle growth.
Hydrate, Hydrate, Hydrate
You must keep your fluids up to replenish your body consistently throughout your sessions. When you’re out on the green sweating, you lose a lot of the body’s fluids. If you’re not hydrated properly, you run the risk of becoming dehydrated and your performance will gradually plummet, both physically and mentally. Pick water, Gatorade, or a sports drink as your drink of choice. It’s critical to consume liquids constantly till the end of the day. Steer clear from alcohol and caffeine before and during golf sessions, as they can significantly affect your game. If you must enjoy an alcoholic beverage at the clubhouse, opt to have a non-alcoholic drink first.