Nutrition for Golf, Part 1
Author: Certified HyperStrike Trainers
The Sport
Orginating from European stick-and-ball games and further evolving in Scotland during the 18th century, golf is found in some capacity on every continent in the world. Although the swing is primarily anaerobic (meaning without oxygen), walking 18 undulating holes for five hours in hot, humid conditions while trying to swing, strategize and maintain focus can be physically and mentally draining, especially at the elite levels of competition.
Because of such demand, golfers have recently been adding weight training and sports nutrition to improve stamina, power and overall performance. Exercise was once thought to actually decrease performance because of the “tight” post-exercise feeling, but elite golfers recognize the importance of proper training to performance. Just as in other sports, no serious golf training program will develop optimally without a carefully-constructed nutrition program.
Nutrition and Golf
Back when Arnold Palmer ruled the fairways of the 1960’s, he freely smoked cigarettes while walking to the green. By today’s health standards, Arnie’s old habit would not be a model most health advocates would endorse.
The importance of nutrition in golf was highlighted in 1998 when David Duval won the Masters. He attributed his success to improving his physique by adhering to a strict fitness and dietary lifestyle change. Tiger Woods adheres to a strict fitness and nutrition program.
On average, a professional practices eight hours per day. This, in combination with a fitness routine, typically consisting of weight, aerobics and flexibility training, takes a toll on the body. Therefore, recovery from these and the time on the course are essential to be ready for your next tournament or qualifying round.
Nutritional Guidelines
The majority of research on nutrition and athletic performance involves endurance events. Because golf has an element of endurance and anaerobic performance, we can apply this information to nutritional strategies for golf.
Here are some guidelines:
- Eat approximately every three to four hours to maintain insulin levels and aid in physical and mental recovery.
- Eat complex carbohydrates (starches) at a ratio of five to seven g/kg bodyweight (2.5-3.5 g/lb bodyweight) (1). For example, a 70 kg (154 lb) male needs 350 to 420 grams of carbohydrates per day. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
- Choose protein sources at a ratio of 1.2–1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu, low fat cottage cheese (1).
- Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40 to100 grams of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (one to two tablespoons each day).
- Keep drinking water or sport drinks to maintain hydration while training. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
- Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
- Consume 25 to 35 grams of fiber per day. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels, and be aware of fiber content in everything you eat.
- Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, baked goods, etc.
- Use meal replacement shakes, fruit smoothies or bars whenever possible. Always keep bars available, such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
- Take a multivitamin/mineral supplement from a reputable brand.
- Before going to bed, eat a light snack such as peanut butter on whole-wheat bread and a glass of skim milk.
- Only certain supplements may be beneficial for golf.
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