August 21, 2012

Snack Attack for Energy on the Back Nine

Leaving the house with a healthy meal under your belt, doesn’t mean your work is done! A day on the course requires that you keep your body fueled and your mind sharp for the long haul.

Too often golfers think of snacks as something they throw in their bag or grab at the turn. Unfortunately, many snack choices are processed foods high in sugar and or refined carbs, such as pretzels, crackers, cookies, granola bars, etc. In addition, they’re usually low in quality protein and natural fats. Consuming such nutritionally inadequate foods will give you a good chance of riding the bogey train on the back nine!

Make a commitment to consuming more nutritionally balanced, whole foods. Failure to prepare is preparing to fail. Plan ahead and enjoy delicious treats that provide consistent energy and maximum focus. Start by replacing refined carbs such as pretzels with simple whole foods like walnuts. Stop focusing on calories and start focusing on nutrients. Make it your goal to consistently choose whole foods over processed products. Always read labels and, although it might seem obvious, avoid foods containing words you can’t pronounce.

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Enjoy snacks with natural fats, like avocado, nuts, nut butters, seeds, etc. Sustainable energy is NOT about eating low-fat, but rather finding low-sugar alternatives. If you like something that has a bit of a sweetness, try including some fresh fruit. Always balance carbs with protein and fat when possible. Fat lowers the glycemic load of any type of carbohydrate, meaning the sugar from that food enters the blood at a much slower rate. The lower the glycemic load of the food, the better. Fat also provides high satiation, keeping you full long after you eat so you can focus on the shot at hand instead of your growling stomach.

Pack From Home
Almond Butter with Apple, Cucumber or Celery
Beef Jerky + Walnuts + Pear
Cheese + Apple + Ham
Chicken + Olives + Hummus + Carrots
Hardboiled Eggs + Guacamole + Tomato
Organic Peanut Butter + Celery
Red Pepper + Carrots Sticks + Olive Oil + Balsamic
Yogurt + Blueberries + Pecans 

At The Turn

Beef jerky, mini bag of walnuts and a pear
Sausage, couple slices of cheese & an apple
Tuna on 1 slice of sourdough with tomato & avocado

Cate Munroe

Cate’s road to nutrition was literally born on the links. A top ranked Northern California Junior and standout collegiate athlete, Cate speaks the player’s language, clearly understanding the demands and rigors of tournament golf. Her passion for the game was the catalyst behind creating special programs dedicated to competitive players to better achieve their personal and professional performance goals. Still an avid player, Cate’s golf-based nutrition tips have appeared in Golf Digest Woman, Golf Infuzion Magazine, Golf Tips Magazine, Greenskeeper.org, GolfPunk Magazine, the 19th Hole Magazine and the Arizona Republic.

This article is written by Cate Munroe from Eat Sleep Golf
Cate’s commitment to better health began as a quest for personal improvement, but ended as a desire to help others professionally. Following a successful career as a top junior and collegiate golfer, Cate finished her studies in Honors English at Cal State University, Chico and shifted her focus to nutrition. Her enthusiasm for better living, led her to the acclaimed Southwest Institute of Healing Arts where she received her Holistic Nutrition Specialist Certification. 

You can find more articles written by Cate over at our friends from Eat Sleep Golf http://eatsleepgolfca.blogspot.com/

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