Golf Tip
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A Golfers Diet
   
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GOLO GOLF GRUB Fuel for the golfer.
A good diet can not make an average athlete great, but a poor
diet can make a great athlete average. -David Costill, Ball
State University, Indiana
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Golf is a lifetime sport that both men and women of all agesIzod Sunglasses are great sunglasses for men that will match with any kind of outfit that you have. The particular Izod 733 .....
enjoy participating in. However, for the competitive golfer, it
is a test of the athletes physical and mental endurance. While
equipment and physical fitness are important to the game, a
balanced diet is often the most overlooked aspect that all
serious golfers must consider.
DEFINING A BALANCED DIET
For golfers, a balanced diet begins with eating at least 50% of
your total caloric intake from carbohydrates such as whole
grains, breads, pastas, rice, fruits, vegetables, and low-fat
dairy. Carbohydrates are the bodys preferred energy source
during activity. It fuels the brain and nervous system,
preserves protein while helping to burn fat. Consuming
carbohydrates during activity helps maintain blood glucose
levels, allowing the golfer to have improved concentration.
Protein is another important macronutrient to incorporate into
the balanced diet. Have 6 to 8 ounces of protein daily, and
choose lean protein sources such as chicken, fish, round or loin
cuts of beef, beans or legumes. Protein is needed for growth and
repair of muscles, and helps regulate body processes as enzymes
and hormones.
Fat is the final macronutrient in the balanced diet. Fat, like
carbohydrate, provides fuel for working muscles, but it is a
more concentrated fuel source. Recommended fat intake is the
same for athletes as for all healthy people no more than 30%
of your total calories coming from fat. This is approximately
4-5 servings of fat (based on 2000 calories). One serving of fat
equals 1 teaspoon of oil or margarine, 6 nuts, or 2 teaspoons of
peanut butter.
FILL UP ON FLUIDS
Hydration is an imperative component in the successful golfers
game. Consuming adequate fluids before, during and after playing
golf is beneficial. Even a slight decrease in bodyweight due to
dehydration can affect your performance and result in fatigue &
mental dullness. Consume approximately 8 oz of fluid before tee
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time. While golfing consume 4-8 oz of fluid every15-20 minutesEvery golfer dreams of a fluid, unhindered golf swing. So why do so few of us actually achieve it?
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or at every hole. If celebrating with alcoholic beverages is
planned at the 19th hole, alternate fluid (nonalcoholic) with
alcoholic drinks. Alcohol acts as a diuretic and actually
increases fluid loss, so it is not a good choice for the
replacement of fluids lost during the round of golf.
To help your performance try these nutrition tips as you eat for
peak performance!
BEFORE THE MORNING ROUND
1 cup oatmeal 1 banana or 1 cup orange juice 1 cup skim milk or
1 cup nonfat yogurt 2 slices whole-wheat toast 2 teaspoons
margarine AFTER THE 9TH HOLE
12 ounces Sports Drink 2 tablespoons peanut butter and crackers
or 1 piece of fruit or 1 granola or cereal bar POST GAME
Dont forget to re-hydrate as mentioned above! 3-4 ounces
grilled chicken breast 1 cup brown rice 1 cup steamed broccoli 1
cup mixed greens salad 2 teaspoons low fat dressing 1 cup fruit
salad These are just a few tips to jump start proper fueling as
an important and integral part of your training program. Each
athlete is unique and has different training schedules, food
preferences, lifestyle factors, and weight concerns. For a more
individualized assessment and recommendations for your needs
submit a rquest at: www.GoLoGolFitness.com
About the author:
William Breland has been a Physical Therapist for over 25 years.
He is the ONLY Board Certified Clinical Specialist in Sports
Therapy and Touring Golf Professional in the United States.