Sports Nutrition

Smart food choices create a lean strong body for golf and in life. If you are looking to boost your golf performance both on and off the course, nutrition may be an easy answer. On the course, sound nutritional practices can help your game both physically and mentally.

Appropriate meal timing and balance among food groups can give you outstanding performance results. Poor food choices can just as easily create fatigue, depression and frustration with yourself and your game.

Whether you are a high handicap golfer or PGA professional, changes in your diet will help fuel a consistent and powerful round of golf.

Nutrition Tools

RMR Calculator: Calculate how many calories it takes to maintain your current body weight and how many calories it takes to lose…

Ideal Weight Chart: Would you like to know what the ideal weight is for your height? Check it out here…

Body Fat Estimator: Use this calculator to determine your current level of body fat. Find out what body fat you need to play your best golf.

Hip To Waist Ratio: Find out what your risk is for heart disease, stroke and diabetes.

Menu Plans: Whether you seek better nutrition for your next round or seek help with body fat reduction, you can find sample menus here…

Questions and Answers

[toggle title=”What are the 6 basic nutrients?”]There are 6 basic nutrients that the body needs in order to provide energy, repair and support tissue growth and to regulate metabolism. Theses nutrients are needed for maintaining optimal health and performance.

Carbohydrates: Carbohydrates are your primary energy source for the body. They’re also fuel for your muscles and brain.

Protein: Protein is essential for building and repairing muscles, red blood cells, hair and other tissues. It’s also needed for the manufacture of hormone enzymes and antibody function.

Fat: Fats are needed as a cushion for your vital organs. They are also needed to transport and dissolve fat soluble vitamins.

Water: Water helps improve liver functioning and prevents dehydration. Water also acts as an appetite suppressant by making you feel more full. The thermoregulation of your body is completely dependent upon water.

Vitamins: Vitamins perform a variety of functions including their assistance with building body tissues, their action in the metabolism of proteins, fats and carbohydrates, and their role in the prevention of nutritional deficiency diseases as well as the promotion of good health.

Minerals: Minerals are found in plants and animal foods and play a very significant role in various bodily functions essential to physical movement. A deficiency in any mineral can alter your performance on the golf course. The total amounts of minerals in the body are relatively small, but each is crucial to cell function. The major minerals of interest are Calcium and Iron.[/toggle][toggle title=”What ratio is the best for my golf performance?”]

• 20-30%of daily calories from protein.
• 20-25% of daily calories from fat.
• 50-60% of daily calories from carbohydrate.

These ranges leave you some room to create the ratio that works best for you. Here are some common ratios. They are listed in the order of carbohydrates, protein, then fat: 50-30-20, 55-25-20, 60-20-20. Each of these combinations promotes balance, while favoring carbohydrates to promote better energy.

A golfer’s nutrition plan should be individualized to meet the needs of training and competition or recreational play. However, since carbohydrates are the primary fuel for performance related activities, they should be the cornerstone of an athlete”s diet, regardless of the sport they play.[/toggle][toggle title=”Are there good carbs and bad carbs?”]Good carbohydrates and bad carbohydrates do exist in the world of nutrition. Most people assume it is a matter of carbs vs. no carbs, if only it were that simple. Simple carbs are the sugars that occur naturally in fruits, vegetables and dairy products; and in processed foods such as breads, cereals, yogurt, spaghetti sauces, candy and pastries.

This is different from complex carbohydrates which are primarily starches, sources of which include whole grain breads, rice, pasta, potatoes and beans.

It’s better to choose complex carbs over simple carbs whenever possible because simple carbs tend to be higher in calories and lower in other nutrients. Complex carbs offer more vitamins and minerals and often more dietary fiber. Some complex carbs, like beans, offer protein as well.

However, there is yet another concept to learn about regarding carbohydrates. This involves the use of the glycemic index. There is a difference in the energy release rates of various carbohydrates. It is generally advisable to eat slower release carbohydrates throughout the day and before and during exercise.[/toggle][toggle title=”Which fats should I avoid?”]There are several types of fats commonly found in foods.

Polyunsaturated Fats: These fats are generally liquid at room temperature and can help lower the level of cholesterol in your food. These are found in oils (safflower, sunflower, soybean, corn, and sesame), nuts and seeds.

Monounsaturated Fats: These fats are known to help lower blood cholesterol levels. They are found in canola, olive, and peanut oils, as well as nuts and seeds.

Saturated Fats: These fats raise blood cholesterol levels more than anything in the diet. Saturated fats are usually solid at room temperature. They are found in animal products such as lard, meat, poultry, butter, cheese and cream.

Trans Fats: These types of fat have been under great scrutiny this past year. They raise blood cholesterol levels. They are formed when polyunsaturated or monounsaturated fats are changed from a liquid to a solid form. This process is referred to as “hydrogenation”, and hydrogenated fats are found in shortenings, baked goods, cookies, crackers, potato chips, frozen french fries, and some margarine. These should be avoided at all costs.

Needless to say, it is the monounsaturated and polyunsaturated fats which should be consumed. Saturated fats should be kept to a minimum while trans fats should be avoided completely.[/toggle][toggle title=”Is eating for performance different than eating for weight loss?”]

Whether you are eating for weight loss or to improve performance, here are 3 rules to follow which will guide you to a greater level of success.

1. Eat 5 to 6 small meals throughout the day.
2. Eat every couple of hours to increase your metabolism and keep energy levels constant.
3. Eat well balanced meals containing some carbohydrates, proteins and fat.

Other healthy eating tips include drinking plenty of water, taking a daily multi vitamin/mineral, limiting or eliminating alcohol from your diet and choosing whole, unrefined grain products over highly processed options.

These eating tips are helpful for the benefit of performance as well as weight loss. The main difference between eating for performance and weight loss is the amount of calories consumed. Each person has an amount of calories which allows them to maintain their weight. This is called your Resting Metabolic Rate.

When you eat in quantities above this number you gain weight. When you eat calories around this number your weight stays the same. Conversely, when you eat calories slightly less than this number, you lose weight.

Eating healthy is a lifestyle choice. Eating in correct portions for your body is also a choice. The main difference is one meal plan makes you feel good and the other makes you feel good while supports healthy and effective weight loss. If you would like to find out how many calories you should be consuming, click here.[/toggle][toggle title=”How much should I drink?”]

Sweat losses may be considerable especially when tournaments are played in hot and windy environments; Although many golf courses provide drink stations for players, they may be at infrequent intervals and not allow sufficient opportunity for fluid replacement during a game. Since players will usually miss a meal while playing a round, they may be faced with no carbohydrate intake for five or six hours. Combined with exercise and nervous stress, this situation may cause a drop in blood-sugar levels in susceptible individuals affecting brain function and skill.

When tournaments are played over several days the situation may be compounded; Chronic dehydration and an inadequate carbohydrate intake may cause fatigue, loss of weight and poor performance.

The following tips can help to avoid some of these problems:

• Have a carbohydrate-based meal (slow release) before competition
• Prepare some snacks to bring on the golf course
• Experiment during practice rounds to develop a plan for fluid and food intake which best suits you
• Carbohydrate drinks such as sports drinks, fruit juices and soft drink provide a simple way of consuming fluids and carbohydrates
• Frequent ingestion of small volumes of fluid is recommended
• Experiment with foods such as sandwiches, fruit, cereal bars, dried fruit, nuts

Once your body feels thirsty, it is usually a sign that you are already in a state of dehydration. If you are even 1% dehydrated, it increases your body temperature. At 2-3%, your performance is compromised. Keep your body supplied with small amounts of fluids throughout your round.[/toggle][toggle title=”How often should I eat?”]

The general rule is to eat every 2-3 hours to most effectively manage energy levels. Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. There are two very important things that happen when you follow this advice. First of all, eating every couple of hours allows you to more effectively manage your energy levels. It also produces a much more stable blood sugar level which promotes more consistent play.[/toggle][toggle title=”Do my meals need to be balanced?”]

Carbohydrates are not the enemy; it is the lack of nutritional discipline. If you eat moderate amounts of high-quality carbs (whole oats, brown rice, sweet potatoes) that are hard for your body to break down, thus allowing them to be utilized for energy, you will not gain weight and you will feel more energy. When you aren”t consistent with exercise and eat too many processed low-quality foods that get broken down too quickly and converted to body fat, many people gain weight and feel sluggish.

Along with quality protein, fruits, vegetables and water, carbohydrates are an important part of a balanced meal format. By combining the three macronutrients together, fats, proteins and carbohydrates, blood sugar is better regulated.

Eating a well balanced diet and keeping properly hydrated during your golf sessions are just two recommendations that can be followed in order to improve your golf game. Record keeping can often be very helpful in determining what you consume in your diet on a daily basis. Diet journals and notebooks can be used to record your daily intake. After assessment of these journals, your diet can be adjusted accordingly. Proper nutrition and hydration are essential to your game.[/toggle][toggle title=”What should I eat before my round?”]Consume a carbohydrate-rich meal one to two hours before your next round or tournament. This allows adequate time for food to empty from the stomach. Exercising with a nearly full stomach can cause indigestion and nausea as blood is diverted from the stomach to the muscles.

How much you should eat depends on when you eat. The closer it is to tee time, the fewer carbs and calories you should take in. A small meal or snack of 300-400 calories is about the right amount an hour before teeing off. A larger meal of 500-600 calories can be consumed four hours before exercise.

Your pre-round meal should consist of foods that usually don’t cause you to feel bloated or upset your stomach. Your meal should have a moderate amount of carbohydrates and protein and even a little fat won’t hurt. Stay away from lots of sugar; it can actually decrease your endurance. If your round starts in the morning, a typical breakfast may include a bowl of oatmeal or a couple of eggs with a glass of juice or fruit. It may also be beneficial to eat some fruit again right before you start your round.

What you drink may be more important than what you eat. Most golfers should avoid beverages that contain caffeine (coffee, tea, soft drinks). Remember that caffeine is a diuretic that can result in frequency of urination, dehydration, and reduced endurance in hot weather. Liquid meals, orange juice, low-fat milk, sports drinks, and water are safe and effective fluids for golfers and other athletes.

Don”t forget to refuel during your round. You can improve performance by taking in carbohydrate-rich foods at the turn or in between holes. You can get a boost from sports bars, gels, fig bars, and fruit. Whatever you do, never try an untested food or beverage before a significant round or tournament. Use your daily rounds as experimental in finding the right combination that works best for you.[/toggle][toggle title=”What is best to eat during my round?”]

Having enough energy to be able to finish a strong round is important when striving to keep a low score. Eating the right foods before and during your round plays an important part in that strong finish. When we look at nutrition for athletes, we tend to look at the pre-game meal as the most important part of the plan. However, you’re fighting an endless battle if you ignore what you eat the rest of the time. A well balanced diet throughout the whole week and not just the day of your outing is also important. Keeping your fat and sugar intake at a minimum while balancing your protein and carbohydrates in your daily meals can be as important as what you eat on game day. However, the “game day” or “pre-round” meal for the serious golfer should be evaluated if you find yourself running on fumes by the 16th tee shot.

At the turn or if you feel hungry during the front nine, try eating a nutrition bar to give you a strong finish on the 18th green. Stay away from greasy foods that are high in fats like hamburgers, hot dogs and potato chips. These may tickle the taste buds, but won’t help your score. Try a protein bar with a carbohydrate like a piece of fruit, an apple, orange or banana. This makes for a great combination.

Staying properly hydrated is also crucial. Drinking water regularly before and during your round will help keep you full of energy and mentally focused. It is imperative to stay away from sodas and alcohol. Both will cause dehydration, which will not only decrease your endurance, but can lead to life-threatening problems such as heat exhaustion or heat stroke. Water is usually the best answer; but if you need some flavor, try a sports drink.[/toggle][toggle title=”What supplements do you recommend?”]All golfers can benefit from taking a daily multi vitamin/mineral. There are many brands which you can use to fulfill your daily requirements. However, use the following chart to make sure your body is getting what it needs to help fuel a great round of golf.

Supplementation Guidelines
Recommended Nutrients in Ranges of Intake for Golf fitness

[/toggle][toggle title=”What is the glycemic index and how does it work?”]The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood sugar levels very quickly, as well as insulin levels.

In contrast, low glycemic index foods do not significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.

In the past, it was widely believed that simple sugars dramatically increased blood sugar levels while starches such as potatoes and bread were digested slowly.

The results from numerous studies show this is definitely not the case. In fact, one of the biggest surprises comes from potatoes, which reported an average index of 84, making it one of the higher glycemic foods available.

This index is the basis of the popular South Beach Diet program. Interestingly, many sports nutritionists have been using the index to make recommendations for athletes and weight loss clients for years. In the Nutrition section, you will learn more detailed information on the Glycemic Index of foods and how to apply this knowledge to creating a tailor made golf nutrition plan. Click here for more information.[/toggle][toggle title=”What do you think of the South Beach or Atkins diet for golfers?”]The Atkins Diet and the South Beach High Protein diets continue to gather followers with the promise of holding the key to easy weight loss. But if you are an athlete, you might want to question this latest diet craze. Especially when you consider that much of the weight lost on these diets is a direct result of fewer total calories, and the water loss that occurs with muscle glycogen depletion.

If you are an athlete, you may realize that glycogen depletion is one of the reasons athletes ”bonk” or ”hit the wall” in endurance competition.

Glycogen is the stored energy in muscle, and it helps muscles retain water. This combination is critical for athletic performance. Depleting these energy stores is hardly something that will improve athletic performance.

In fact, research shows that high protein/high fat diets can hurt performance. An inadequate amount of carbohydrate in the diet can result in:

• Reduced muscle glycogen stores in the muscle and liver
• Decreased endurance
• Decreased maximal effort
• Decreased serum glucose levels
• Increased risk of hypoglycemia

High protein/high fat diets can also have a negative overall impact on health, including the following:

• Increased risk of certain cancers
• Increased calcium excretion and increased risk of osteoporosis
• Reduced intake of vitamins, minerals, fiber and phytochemicals

This usually proves to be a very personal decision because taste buds can differ from person to person. However, there are some guidelines you should follow to help you choose the best option for you.

Some options include meal replacement drinks which are used in place of meals to offer the balance you are looking for, but in a liquid version. These drinks are offered “ready made” because you just need to open the bottle or can and drink for convenience. They also come in powder form so you can take them where ever you like and you just need to add water. EAS, MetRx and Spirutein are some favorites among my clients.

Nutrition bars come in a wide variety of options including protein bars, carbohydrate bars or a combination of both.  The biggest advantage of protein bars, besides their convenience, is the fact that they do have considerably more protein than other bars. When choosing a protein bar, look for total protein content, say, between 10 and 12 grams and total fat, no more than 5 grams. Choose a protein bar which is close to nature. An example is one with almonds and cashews. Nuts are full of nutrients and minerals. Nuts are also a source of fiber. If you choose a protein specific bar, don’t be afraid to have a piece of fruit for a more balanced meal.

When evaluating your meal replacement drink or bar evaluate the nutritional label for the following:

• Be careful with high sodium content
• Excess amounts of added sugars
• Balanced approach to carbs, fat and protein (or buy a protein bar and add a piece of fruit)
• Saturated fats and trans fatty acids (if the label says hydrolyzed or hydrogenated palm oil, don’t buy)

Once you’ve narrowed down your selection by the previous criteria, then go by taste. Find a nutritional bar or drink you enjoy.[/toggle][toggle title=”What is the ideal golf diet?”]There are several nutritional strategies a golfer needs to incorporate to fuel a better round. These strategies include balanced meals eaten in small quantities every couple of hours. Research has proven these steps to be the most effective way of delivering the proper nutrients to the body in the timeliest fashion.

Breaking any of these simple rules will alter your performance on the course for the worst. Where sports nutritionists and trainers sometimes differ is in the exact ratios needed to fuel optimal performance. Some favor a very high carbohydrate ratio similar to 60-20-20.

I have also heard professionals recommend ratios similar to 40-30-30. I am not familiar with any sports professional recommending any Atkins style or low carbohydrate ratio to any athlete for any reason. The main reason is the huge amount of research pointing to the absolute necessity of carbohydrates to keep energy levels high.

Fitness for Golf promotes a balance in between the previous ratios, 50-30-20 or similar. Here you get enough protein, but not excessive amounts. Your fat content stays low and your carbohydrates remain high enough to fuel a great round of golf. Of course, the carbohydrate recommendations will come primarily from low to mid glycemic foods.

Each golfer should experiment with different ratios in this range and the combination of foods that produces the best results. Always keep in mind the two important features of any athlete’s nutrition plan…it should be individualized to meet the needs of training and competition and carbohydrates should be the cornerstone of an athletic diet.[/toggle]

Related Articles

[posts qty=”20″ cat=”48″ orderby=”date” view=”list” titletag=”h5″ postedin=”no” comments=”no” excerpt=”no” width=”560″ style=”white” button=”More Information” catlink=”no”]