October 24, 2011

Lower Your Score With These Smart Food Choices

Golfer’s need peak energy and power for a sustained period of up to 5 hours. They need to eat and drink the proper foods to enhance stamina, energy, strength and quickness. Here are some recommendations golfers can use to lower their scores.
Eat adequate dietary carbohydrates daily to fuel practice rounds as well as competitive tournaments

Many athletes need help identifying foods that contain carbohydrates. They may know that pasta is a good source of carbohydrates, but they are not aware that fruits, vegetables, dried peas and beans, whole-grain cereals, breads and potatoes also contain carbohydrates.

Choose mostly whole-grain carbs, when possible

Some golfers rely heavily on highly processed foods. Whole-grain bagels, breads, muffins and cereals contain more nutrients and less unhealthy fats than highly processed products.

Choose high-quality protein
  • While protein is not a primary fuel for working muscles, it is a component of muscles, organs, enzymes, and oxygen-carrying hemoglobin. Amino acids are the building blocks of protein. High-quality protein foods contain all the essential amino acids needed to build and repair body tissues.
  • Golfers should consume a wide variety of high-quality protein foods, such as chicken, turkey, beef, pork, soybeans, milk, eggs, legumes (beans) and nuts.
  • Fat is needed in the diet. Aside from being a concentrated source of dietary energy, fats form essential tissue-building blocks and hormone-regulating substances.
  • Golfers should incorporate a variety of natural fats into their daily diet, such as nuts, nut butters, oils and seeds, cold water fish, olives and avocados. Large amounts of saturated fat (from animal products, such as dairy and meat), and “trans” fats (from hydrogenated and partially hydrogenated oils in many packaged products) should be avoided.
Forgo this! Try this!
Donut or sweet roll Whole-grain bagel with nut butter
Sugar cereal with 2% milk and a fruit bar Whole-grain cereal with non-fat milk or soy milk, handful of nuts, and a piece of fresh fruit
Hamburger or hot dog on a white bun Salmon, turkey or veggie burger on a whole-grain roll with lettuce and tomato
Cookies or Chips Fresh fruit dipped in natural peanut butter
Sausage or pepperoni pizza Vegetable pizza or lean meat on whole grain bread

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