1. CARBOHYDRATES should make up
most of a golfer’s diet.
• Breaking Par: Busteed recommends high-quality
foods such as whole-grain breads and cereals, rice,
pasta, starchy vegetables, and whole or dried fruits, in addition to
low-fat milk and yogurt.
• Penalty Strokes: To be at your best, avoid refined foods like pastries,
cookies, cakes, candy, sugar-sweetened soft drinks, fruit drinks, tea
and specialty coffee drinks loaded with sugar. This can be hard to do
at the course, so plan ahead and bring your own foods, if your favorite
clubhouse menu is packed with junk.
2. PROTEIN provides the building blocks
for muscle mass and for muscle repair after any
activity. Golfers should aim to consume 20-30
grams of protein evenly spaced out about five times a day. Since we
all progressively lose muscle mass as we get older, following a plan
that allows for the consistent intake of protein-rich foods throughout
the day will help you prevent muscle loss.
• Breaking Par: Lean protein sources like pork, chicken, turkey, fish,
eggs, lean beef and low-fat dairy foods. Nuts are also a good choice—
and they’ll add some healthy fats to your diet, too.
• Penalty Strokes: Burgers, brisket, bacon, chicken wings, ribs,
sausage and full-fat cheeses and dairy items.
HYDRATE FOR HEALTH
Now that we’ve covered what we should and
shouldn’t eat, let’s focus on another key: hydration.
Nutritional benefits aside, there’s not much that saps
energy, strength and focus like hours under the hot
summer Virginia sun. Busteed recommends keeping
a sports bottle filled with water with you on the
course, and to refill it every chance you have.
1
Drink two cups
(16 oz.) of water
2-3 hours before
golfing.
2
Drink another
cup (8 oz.)
10-20 minutes
before teeing off.
3
Drink 1 cup
of fluid every
10-20 minutes
during play.
3. HEALTHY FATS should be a part of every
athlete’s diet.
• Breaking Par: Nuts are a great protein and healthy fat
combo. Other options include olives and olive oil, nut
butters, avocadoes, and vegetable oil (such as canola oil).
• Penalty Strokes: Avoid cookies, crackers, pre-packaged snacks,
fried foods and even microwave popcorn—many of which can also
be found around the clubhouse—because they’re typically high in
artificial trans fats. Additionally watch out for full-fat dairy, fatty
meats and even animal skins—yep, that includes fried chicken,
pork rinds and similar southern delicacies—which are loaded with
saturated fats.
SNACK DURING PLAY
“It’s important to stay fueled during long golf matches,”
Busteed said. “Carbohydrate-rich foods are the best
options to provide fuel to the brain and the body, but a
lot of the food available in the clubhouse isn’t always the
healthiest.”
Busteed recommends that golfers prepare a snack bag
and bring it to the course. The following snacks will fit right in
your bag and keep you away from the unhealthy chips and
candy bars located right next to the clubhouse register.
• Examples: Low-fat energy bars, dried fruits,
a peanut butter and jelly sandwich on whole
wheat bread, fruit, trail mix, squeezable fruit
pouches, and sports drinks.
vsga.org
In addition, low-calorie sports drinks (like G2 or
Powerade Zero) are a good choice when it’s really
hot, when you’re heavily sweating, or when you’re
playing more than 18 holes, because they offer
a good balance of carbohydrate, sodium and
potassium to replace loss during sweating.
FINISH BY REFUELING
“After a round of golf, it’s important
to recover with a carbohydrate- and
protein-rich snack,” Busteed said.
“Carbohydrate replaces muscle glycogen
(the carbs that are stored in muscles)
that you lose during play, while protein
will stimulate muscle protein repair.”
• Examples: Turkey or grilled
chicken sandwiches, a
slice of cheese pizza, low-
fat chocolate milk, cottage
cheese and fruit, or cheese
and crackers.
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