By Leslie K. Hughes
Some people see golf as a leisurely sport. But that thought is typically reserved for people who have never stepped foot on a golf course.
For those of us who have played golf, we know it’s anything but purely leisurely. Sure, there are days when the focus is more on fun than anything else. But golfers can’t deny that this sport is very demanding! It requires strong mental focus, sufficient physical strength, and serious endurance to play a full round and do it well.
So what’s the secret to keeping up with the demands of this sport? Well, it comes straight from your kitchen.
Good nutrition is key to all athletes, whether professional or novices. It aids with performance, recovery, and overall well-being.
So it’s time we give golf nutrition the attention it deserves.
Your golf nutrition starts before you even step foot on the course. Your pre-game meal is vital to a good round.
What’s the best thing to eat?
Some lean protein. Protein helps keep your energy levels high to keep you going. Plus, it also helps you to build muscle which is key to the power behind your swing as well as preventing injuries.
Our favorite lean protein sources include:
You’ll want to couple that lean protein with some healthy fats to help keep your blood sugar levels in check and also keep you feeling full.
For healthy fats, we love:
Aim to eat this meal about 3-4 hours before you tee off. This allows your body enough time to use glycogen stores to keep you energized throughout your game.
Unlike other sports that include short bursts of energy, golf requires you to have sustained energy over a long period of time.
Since you can expect your game of golf to last around 4-5 hours, you should definitely bring some snacks along. This will help you keep your energy levels high.
But steer clear of heavy foods that will weigh you down. And also avoid the sugary snacks that are oh-so tempting when the drink cart comes around.
Think things such as:
By eating a bit every 1-2 hours, you replenish your glycogen stores and avoid dips in energy, and thus, performance.
Yes, what you eat matters after you’ve finished your round, too. That’s because muscle repair is something you want to keep in mind.
There’s no doubt that you push your muscles quite hard while playing golf, so help them recover to avoid pain and injury. The best way to do this is by eating some post-round protein. Protein is the star of muscle repair and recovery.
Here are some great protein sources:
It’s not only important what you eat the day you’re playing golf, but also the days before and after.
Your diet is so important for overall health and well-being.
Most women are best served by choosing diets that are balanced and rich in fruits, vegetables, and protein. This allows you to get the vitamins, minerals, and antioxidants you need to support more than just your game of golf but also your immunity, mental clarity, and daily energy.
By focusing on nutrition, you’ll notice a difference on and off the course. Expect improvements in your game as well as overall well-being. Plus, nutrition does wonders for your long-term health.
The above rules apply to both men and women, but some dietary needs are specific to women.
For starters, many women are iron deficient due to their menstrual cycle. Low iron can lead to fatigue, which isn’t great for your golf game or your everyday life.
Boost your iron levels with:
Women also want to focus on getting enough calcium and vitamin D as they get older. The levels of these vitamins drop with age, so counteract that with the help of foods such as:
Nutrition encompasses more than just what you’re eating but also what you’re drinking. And proper nutrition includes a lot of water.
Dehydration can wreak havoc on your golf performance, as well as overall health.
Unfortunately, women are more prone to dehydration because we have lower body water content than men. This makes it especially important for you to increase your daily water intake.
The goal is to drink about 1 oz of water daily for every pound you weigh. But if it's easier, start with a gallon and slowly increase your water consumption from there.
Adding a splash of salt to your water is also beneficial, as it boosts hydration and replenishes electrolytes. You can cover up that salty taste by squeezing some fresh lemon in there, too.
Each woman’s body is different, which means each woman’s nutritional needs are different.
The above gives you a great place to start in improving your golf nutrition, but it’s important to note that your metabolism may be different than your friend’s. So may your vitamin deficiencies. And so may your exercise regimen.
Consider working with a registered dietician or nutritionist who specializes in sports nutrition to help create a specific plan for your specific needs and goals.
Most importantly, have fun with your nutrition! You don’t need to feel stuck restricting yourself or like you’re only allowed boring food simply because you want to optimize your health.
There is no shortage of recipes across the internet that can give you fun, delicious, and healthy ways to eat well.
So enjoy turning your daily meals into something that fuels you and leaves you feeling great on and off the course!