Wouldn’t it be awful to lose strokes in a tournament because you didn’t fuel your body properly? It is awful but true–golfers lose strokes due to poor eating and drinking habits. “Hitting a wall,” losing focus, muscle fatigue and lack of energy can be directly related to food and fluid timing, amount, and type.
Many golfers don’t know how food affects their play because they have no experience with anything different. Habits of not eating breakfast, grabbing a donut on the run, drinking sugary sports drinks, alcohol and diet sodas, eating heavy breads and greasy meats are very common—especially on the golf course!
Poor eating habits contribute to poor mobility, poor health, lack of muscle strength and declining health and performance. Sounds like a menu for high scores and inconsistent rounds!
Studies show that even minor dehydration is associated with decreased performance. Your muscles and brain are fed through the energy producing systems that are replenished by food, fluids and oxygen.
Performance food and fluids taken at frequent intervals during golf practice and competition provide consistent energy levels and focus.
Golf is a stop-and-go, duration sport that can last over 5 hours–so it is imperative to plan and prepare for proper fueling. Here’s a golf-specific plan:
The Day Before Competition
Eat frequent, healthy, balanced meals and stay fully hydrated throughout the day.
Immediately Before Competition
Eat a balanced meal (2 – 3 hours before tee time) which contains protein, fruits/vegetables (with antioxidants) and fat.
Eat only familiar foods.
Drink 17 – 20 oz. of water two hours before and an additional 7 – 10 oz. approximately 10 – 20 minutes before.
During Competition
On holes 5, 9 and 13 consume a piece of fruit with nuts or jerky, a protein bar, peanut butter/crackers or other easily digestible food. Eat only familiar foods.
Drink approximately 28 – 40 oz. water per hour (This amount varies based on environmental conditions like temperature, humidity, and sweat rate.) Add a pinch of Celtic sea salt to your water at the beginning and at the turn.
After Competition (within 30 minutes)
Consume healthy foods containing protein and mostly carbohydrates, immediately after the round and then eat again within the next several hours.
Drink large amounts of fluids freely to replace weight lost during the event.
Planning and preparing for your body’s needs during competition can prevent problems of muscle fatigue, mental mistakes, and drop in energy level. Applying these guidelines to practice rounds will help you develop good habits that will carry over to tournament play.
Maintaining your energy level with adequate fuel is an easily attainable way to reduce strokes due to poor fueling practices on the golf course.
Join my email list at the bottom of this page and request a list of snack ideas and healthy foods.
No Responses to “Performance Food for 18 – A Fueling Plan”