Top 5 Nutrients for Golfers
According to surveys conducted by the United States Department of Agriculture (USDA), most people do not meet the Recommended Dietary Allowances (RDAs) for many essential vitamins and minerals. The most common nutrient deficiencies include: Vitamin A Vitamin E Vitamin B6 Calcium Magnesium Iron (especially for women) Zinc Vitamin D Folic Acid
In addition to those deficiencies, studies show that many of us are not getting enough fiber and essential fatty acids like the omega-3 fats. As a society, we are not malnourished, yet we are still not meeting our nutrient needs.
Why are we deficient? The cause of our deficiencies can be summed up with a few reasons:
1. Poor diet. How can you meet your calorie needs without meeting your vitamin and mineral needs? Quite easily if the majority of your diet is high calorie foods without much nutritional value. Numerous studies have shown that Americans are getting too many calories and we are getting heavier as a nation. Even though we are getting an excess of calories, we are still nutrient deficient. Foods that are highly processed lose much of their nutritional value.
2. Soil quality. Researchers have found that the actual nutrient content of many of our grains, fruits, and vegetables are not as high as they once were. Reusing soil without allowing proper nutrient cycling is a big problem. The result is nutrient poor crops.
3. Medical conditions. If you have any problems with absorption such as irritable bowel syndrome, Crohns disease, or other gastrointestinal problems, you may not be absorbing your vitamins and minerals properly. Also, if you have had certain surgeries such as gastric bypass or surgery to remove part of a diseased stomach or colon, you are likely not absorbing nutrients very well.
4. Age. As you age, you tend to eat less food. Less food means fewer nutrients. In addition, our ability to absorb nutrients properly declines as we age.
Why are we deficient?
Why you need it
Helps build and maintain strong bones
Helps muscles contract for a proper swing
Important role in keeping the heart beating when anticipating an important put
Plays a role in nerve function
Where you can find it
Calcium fortified foods (read labels for calcium in orange juice, soy milk, cereals, nutritional bars, bread, etc.)
Tofu made with calcium sulfate
Certain green leafy vegetables (kale, broccoli, bok choy)
Dairy foods supply about 72% of all the calcium available in the US food supply.
Vitamin D is necessary for calcium to build and maintain good bone structure
High doses (more than 2,500 per day) may affect absorption of iron, magnesium, and zinc and may lead to kidney stone formation
Oxalates (found in vegetables) and phytates (found in grains) bind with calcium partially blocking their absorption
Caffeine also slightly interferes with calcium absorption
Why you need it
Is part of hemoglobin, the part of the blood that carries oxygen from your lungs to your cells
Keeps immune system strong to help fight infections
Prevents anemia, a major cause of fatigue
Where you can find it
Meats such as liver, beef, chicken, pork
Fortified cereals and breads
Legumes (kidney beans, black beans, pinto beans, lentils, chickpeas, etc)
Iron deficiency is the most common nutrient deficiency, especially in women
Women who are menstruating have higher iron needs, and iron needs decline once she starts menopause
Iron from animal sources is called heme iron. About 15-35% of heme iron is absorbed
Iron from plant sources is called nonheme iron. Only 2-20% of nonheme iron is absorbed
Vitamin C-rich foods (oranges, tomatoes, potatoes, berries, peppers) help the body absorb iron better
Eating foods high in heme and nonheme iron together also helps absorption. For example, eat a spinach salad with a sirloin
Why you need it
Helps fluid balance in cells of body
Helps maintain proper blood pressure to keep you cool under pressure
Helps transmit nerve signals
Helps muscles contract
Where you can find it
All fruits (bananas, plums, peaches, apricots, oranges, pears, etc.)
If you are prone to cramping, make sure you are eating plenty of potassium rich foods. Bring a banana on the course with you.
You may need a potassium supplement if you are taking blood pressure medication. Check with your doctor.
While sports beverages do contain some potassium, eating a piece of fresh fruit will also provide carbs and potassium to keep you fueled on the course.
Omega-3 fatty acids
Why you need them
Help reduce inflammation in sore muscles
Help to thin the blood and prevent clotting and clogging in arteries
May reduce blood pressure and triglyceride levels
Where you can find them
Fatty fish like salmon, sardines, herring, swordfish, tuna
Three major types of omega-3s exist. EPA and DHA are predominantly found in fish. ALA is found in flax, canola, and walnuts.
EPA/DHA has been found to be more beneficial for heart health and in reducing inflammation.
The American Heart Association recommends that everyone have at least 2 servings of fatty fish per week. They also recommend that anyone with heart disease take 1000 mg (1 g) of DHA/EPA omega-3 daily.
If you do not eat fish, consider taking a fish oil omega-3 supplement, but check with your doctor first.
(folic acid, thiamin, niacin, riboflavin, B6, B12, biotin, pantothenic acid)
Why you need them
Important to produce energy in all cells of the body to keep you focused
Helps the body use sugars and fatty acids to give you energy to play
Plays vital role in making new cells so you can recover from each game
Where you can find them
Fortified breakfast cereals and other grain products
Milk and Yogurt
Getting enough B-vitamins is important for energy production. However, having more will not necessarily give you more energy.
Your body will excrete extra B-vitamins, but it is a good idea not to take mega-doses. High levels of some B-vitamins in supplement form have been linked to nerve damage.
Do you need a supplement?
If you are eating a healthy, well-balanced diet, experts say you do not need a supplement. The bottom line is if you can get the nutrients from your diet, then eat them. Eating your nutrients is much better than a supplement, says Jim White, RD, a sports dietitian and owner of Jim White Fitness Studios. He recommends taking a supplement if you are not able to eat the desired number of servings from each food group daily.
Daily Diet Guidelines*
Grain: 6-10 ounces
Fruits: 1.5-3 cups
Vegetables: 2-4 cups
Dairy: 2-4 cups
Protein: 5-10 ounces
*These numbers vary based on your age, height, weight, gender, and physical activity. Go to the My Pyramid Plan section of www.mypyramid.gov to get a more accurate picture for you.
If you dont eat nutrient-rich foods daily, you may benefit from a dietary supplement. Just remember that the supplement is just that ' a supplement to your diet. Fill your plate with nutritious food and take vitamins, minerals; omega-3s to fill in any gaps that exist in your diet.
EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.
Rosaforte Report: Landry's grit born in a Pea Patch
In this week's Rosaforte Report: The birthplace of Andrew Landry's grit, Tiger's former coach invites instruction debate, downtime may be good for Brooks Koepka, Stacy Lewis is amped for 2018, and a "very boring" birthday gift for Jack Nicklaus.
The beauty and drama of tournament golf played out in the California desert on Sunday when Andrew Landry, a journeyman who learned the game on a shabby nine-hole course called the Pea Patch in Port Groves, Texas, took the hottest young player in the game, Jon Rahm, to four holes of a sudden death playoff before finally succumbing. It was riveting drama in a yard-for-yard, stride-for-stride and putt-for-putt contrast that ended with the sun setting over the Santa Rosa Mountains.
With it, the 23-year-old Rahm went to No. 2 in the world and the 30-year-old Landry, a grinder finally off the Web.com Tour, moved from 184th to a career high 102nd in the world ranking.
The 5-foot-7 Landry, who had his “Tin Cup” moment in the 2016 U.S. Open at Oakmont, where he held the first-round lead and hung with the big boys until a T-15 finish, never backed off in the shadow of the 6-foot-2 Rahm, just as he never backed away from bets in the Tuesday and Saturday games at the Pea Patch. That’s where he would write his name on the chalkboard for the “Dog Fights” that were the club’s version of the SWAT competition that is an Oakmont tradition.
“Those money games are what made us,” Andrew’s brother, Adam, told me the day his sibling became the proverbial no-name leader after shooting the lowest opening round (66) in U.S. Open-Oakmont history.
Andrew Landry lost his money game to Rahm, but his second-place finish still paid out $637,200, putting him over the $1 million mark for the season, and sending him off to the Farmers Insurance Open with a message that this isn’t the last time we’ll hear from him.
“We’ll take it and move on to Torrey Pines,” Landry said before exiting Palm Springs. “It’s obviously a great course for me. I’m driving the ball really well and I’m doing everything really good, so we’ll try again next week.”
GREAT(S) DEBATES: Chris Como may not be Tiger Woods’ teacher anymore, but he was recently appointed director of instruction at Dallas National, one of the plush practice environments in golf. He is also architect of an interesting forum on the mental game and the philosophy of instruction Tuesday at the PGA Merchandise Show in Orlando, Fla., which features Claude Harmon III, David Leadbetter, Jim McLean, Mike Adams, Fran Pirozzolo, Hal Sutton, Brad Faxon and Brandel Chamblee.
“It’s an event that invited open dialog and debate about all the topics of golf instruction,” Como said in a text message. “The goal is to put a bunch of smart people in the same room together to move our industry forward in a positive direction.”
This should be entertaining dialog, especially coming two days before Tiger makes his comeback at the Farmers.
STACY'S SPARK: On the week when she was named winner of the Ben Hogan Award for overcoming scoliosis, Stacy Lewis did what Hogan epitomized – she doggedly continued to work on her game.
Heading into her 10th season on the LPGA tour and facing her 33rd birthday on Feb. 16, Lewis flew from Houston to Florida, on her way to the Pure Silk Bahamas LPGA Classic, for checkups with instructor Joe Hallett and performance coach Dave Donatucci.
After workouts and an evaluation at his gym, Donatucci noted the veteran’s vertical leap was 2 inches higher than she’s ever jumped before. “Physically, she’s in a great place,” Donatucci said. Mentally, she is in a great place as well, breaking a 39-month winless streak in September with a victory in the Cambia Portland Classic. After playing lessons at Old Palm and The Floridian, Hallet told me, “There’s an energy there that she’s always had.”
Other than Cristie Kerr, who is 40, the top 10 players in the Race to the CME Globe were all in their 20s. Lewis, who was 13th, told the Houston Chronicle she played some of her best golf the last six to seven tournaments of 2017. “Honestly it doesn’t feel like that start to a new year,” she said. “It just feels like a little bit of a break and I’m starting up again.”
KOEPKA'S HEALING TIME: Claude Harmon III had an interesting take on the torn wrist tendon that will sidelineU.S. Open champion Brooks Koepka until the Masters. “To be honest, the time off for the injury part of it doesn’t worry me,” Harmon said, using last year as his point of reference.
Looking back to the start of 2017, Koepka missed cuts at the Farmers Insurance Open, was T-42 as defending champion of the Waste Management Phoenix Open, missed cuts at the Genesis Open and the Honda Classic, finished T-48 in the no-cut WGC Mexico Championship, and didn’t play on the weekend at the Arnold Palmer Invitational.
Three months later, Koepka overpowered Erin Hills and tied Rory McIlroy’s U.S. Open scoring record of 16 under par. Harmon used McIlroy’s third-place finish at the Abu Dhabi HSBC Championship in his return “as something to look at and emulate.”
The hard part is that Koepka closed out the 2017 season with a second-place finish in the WGC-HSBC Champions in China and a nine-stroke win over Xander Schauffele in the Dunlop Phoenix, rising to a career high seventh in the world. But between cardio at Joey D’s gym and putting practice (once he gets doctor’s clearance), Harmon doesn’t think Koepka will look at the next three months as down time.
BIG-TIME PERFORMER: Thomas Pieters was back in the top-five of a premier tournament again, finishing T-5 in Abu Dhabi after a run of nine events at the end of 2017 that did not match the first eight months of his rookie year.
Coming off a Ryder Cup performance in 2016 that set European records for most points (4) and wins (4) by a rookie, Pieters was T-2 at the Genesis Open, T-5 at the WGC-Mexico Championship, T-4 at the Masters and solo fourth at the Bridgestone Invitational.
In a news conference after his opening-round 67, Pieters admitted it was nice having fun again and attributed the lack of enjoyment to some struggles he was having off the golf course.
“With a lot of players these days, it’s more off the course than on the course; life in general sometimes causes problems,” swing instructor Pete Cowen told me Monday morning from Dubai, without getting into specifics. “Pieters is looking a lot better. I think he’s now in a great frame of mind.”
After winning the NCAA Championship as a sophomore for Illinois in 2012, the now 25-year-old Belgian is 34th in the world, 33 spots behind his goal.
“Tom Pieters doesn’t want to be a superstar, he just wants to be the best player,” Cowen said. “That’s what drives him … what I like about him. He wants to be the best, and will do whatever it takes to be the best.”
GIFT OF LOVE: What do you give a man that has everything for his 78th birthday? For Barbara Nicklaus it was classified in a text message with a smiley face emoji as a “Very boring!!!!!” gift of two pairs of pants and a shirt.
As you can see from the above photo, just being together with his family and bride of 57 years at The Bears Club was enough.
Golf Channel to Deliver Worldwide Coverage of the 2018 PGA Merchandise Show, "The Major of Golf Business," Tueday-Friday, Jan. 23-26
Morning Drive, Golf Central to Give Viewers Insider Access to the PGA Show with Nearly 20 Hours of Live Coverage; Golf Channel’s School of Golf Instruction Program to Originate From On-Site
Golf Channel’s Portfolio of Lifestyle Brands – GolfNow, Golf Channel Academy, Revolution Golf and World Long Drive On-Site at the PGA Show Contributing to the Network’s Comprehensive Coverage
ORLANDO, Fla. (Jan. 18, 2018) – Golf Channel announced plans for its comprehensive coverage of the 2018 PGA Merchandise Show – the largest golf convention and business gathering in the world – with nearly 20 hours of news and instruction coverage Tuesday, Jan. 23 – Friday, Jan. 26. Golf Channel’s coverage will span across the four days, beginning Tuesday with the “PGA Show Demo Day” from the Orange County National Golf Center & Lodge driving range in Winter Garden, Fla., and continuing Wednesday-Friday at the PGA Merchandise Show from the Orange County Convention Center in Orlando.
With an insider look at the PGA Merchandise Show – a golf industry event that is not open to the public – Golf Channel’s coverage via Morning Drive and Golf Central will be delivered to a worldwide audience in more than 36 countries. Coverage will provide viewers live interviews with industry leaders, professional golfers from the world’s major tours, PGA of America members and a comprehensive overview of the latest products and trends for 2018 from some of the nearly 1,100 golf brands exhibiting on-site.
PGA Merchandise Show Week Programming Schedule: Jan. 23-26 (All Times Eastern)
7-11 a.m. (Live)
5-6 p.m. (Live)
School of Golf
7-11:30 a.m. (Live)
5-6 p.m. (Live)
8:30-11:30 a.m. (Live)
7-8 p.m. (Live)
8:30-11:30 a.m. (Live)
7-8 p.m. (Live)
Golf Channel’s expansive coverage of the PGA Merchandise Show will utilize several on-air personalities from the network’s news division, beginning with Charlie Rymer and Lauren Thompson offering coverage of the PGA Show Outdoor Demo Day on Tuesday. In addition to Rymer and Thompson, Wednesday-Friday coverage from the PGA Show Floor will include Matt Adams, Cara Banks, Lisa Cornwell, Matt Ginella, Damon Hack, Bailey Mosier and Gary Williams.
DIGITAL & STREAMING COVERAGE
Golf Channel’s PGA Merchandise Show on-air coverage will be available to stream via Golf Channel Digital Tuesday-Friday. Comprehensive online editorial coverage also will be available throughout the week, with contributions from writers Jay Coffin and Will Gray. Golf Channel’s social media platforms will keep viewers engaged in the conversation about what’s generating buzz at the #PGASHOW throughout the week via the network’s social media channels – @GolfChannel and @GCMorningDrive on Twitter, @GolfChannel and @GCMorningDrive on Instagram and GolfChannel and GCMorningDrive on Facebook. Golf Channel social media host Alexandra O’Laughlin will host Golf Channel’s digital and social media coverage throughout the week.
PGA SHOW DEMO DAY COVERAGE
Golf Channel’s coverage of “Demo Day” will begin Tuesday, Jan. 23 at 7 a.m. ET with Morning Drive airing live and on-site to highlight the latest in golf equipment from the expansive driving range at Orange County National. Rymer and Thompson will host Morning Drive on-site, featuring interviews and product demonstrations.
PGA MERCHANDISE SHOW FLOOR COVERAGE
Coverage of the PGA Show will transition indoors to the Orange County Convention Center, Wednesday-Friday, Jan. 24-26 to give viewers an all-access tour of the PGA Show. Morning Drive and Golf Central will provide on-site reports throughout the week, with featured interviews and segments originating from the PGA Show Floor. Coverage from the Convention Center will originate from a large, multi-purpose space elevated above the PGA Show Floor, with three set configurations for interviews, along with a putting green and a golf simulator for product demonstrations. Golf Channel also will feature a “Fly Cam,” a unique camera technology made popular in televising football and other sports. Suspended above the PGA Show Floor, the Fly Cam will span more than 700 feet, giving viewers an aerial viewpoint of the vast floor and the exhibitors. New for 2018 will be a “Jib Cart,” a mobile cart with a camera jib affixed allowing high shots of the booths throughout the Show Floor.
SCHOOL OF GOLF KICKS OFF EIGHTH SEASON WITH ONE-HOUR SPECIAL FROM DEMO DAY
School of Golf, Golf Channel’s signature instruction program that airs on Tuesday nights, will kick off its eighth season with a one-hour special at Demo Day on Tuesday, Jan. 23, airing in primetime from 8-9 p.m. ET. Originating from the Cleveland Golf/Srixon/XXIO booth on the Orange County National driving range and hosted by Martin Hall and Blair O’Neal, the show will include special guests and interactions with a live audience.
GOLF CHANNEL’S PORTFOLIO OF LIFESTYLE BRANDS ON-SITE AT PGA SHOW
In addition to Golf Channel’s on-air and digital coverage, the network’s lifestyle brands – GolfNow, World Long Drive, Golf Channel Academy and Revolution Golf will showcase their services at the PGA Show with special clinics, product demonstrations and on-site activations.
GOLFNOW EXHIBITING AT BOOTH #2173
GolfNow, the industry’s leader in golf-related technology and services, will be exhibiting Wednesday-Friday from Booth #2173. In addition to showcasing advanced technologies that have created the largest tee-time marketplace in golf, GolfNow also will be educating course owners and operators about innovations and services designed to help them run their businesses more efficiently and successfully. GolfNow Business experts will be on hand at GolfNow’s 2,400-square-foot booth, offering its course partners technology demonstrations, as well as consultation on any of the GolfNow Services: Plus, a top-line focused consultative performance system for golf courses, including marketing, sales and automated pricing; Answers, a call center for golf courses, answering customer calls day and night; and Ride, a no-cost purchasing program that saves course operators from 6-35 percent on items they buy day-to-day, such as food, office supplies and agricultural products.
WORLD LONG DRIVE BRACKET CHALLENGE
Thursday at 2 p.m. ET, World Long Drive competitors will be at the PGA Show to compete in a World Long Drive Bracket Challenge. Hosted by Golf Channel’s social media host Alexandra O’Laughlin and airing live via Golf Channel’s Facebook Live, the competition will take place at Golf Channel’s simulator on the Show Floor featuring eight men and four women, including World No. 2 Ryan Reisbeck, No. 3 Maurice Allen, No. 5 Trent Scruggs and 2017 Volvik World Long Drive Women’s Champion Sandra Carlborg.
GOLF CHANNEL ACADEMY INSTRUCTION
Wednesday-Friday, Golf Channel Academy coaches will provide on-site instruction clinics at Golf Channel’s simulator set on the Show Floor. Wednesday’s clinics will feature driving, full swing, wedge play and putting clinics. Thursday’s clinic will include the full swing and Friday’s clinic will feature the short game, all streamed live via Golf Channel Academy’s Facebook page.
REVOLUTION GOLF TO SHOOT DIGITAL INSTRUCTION SEGMENTS ON-SITE AT PGA SHOW
Revolution Golf, the industry’s largest direct-to-consumer digital platform delivering high-quality video-based instruction, travel content and integrated e-commerce will have a significant presence at the PGA Show. Golf Channel’s newest digital acquisition, Revolution Golf will be shooting digital segments at Demo Day and throughout the PGA Show Floor, including segments with its team of instructors.
CareerBuilder purse payouts: Rahm wins $1.062 million
Jon Rahm defeated Andrew Landry on the fourth hole of sudden death to win the CareerBuilder Challenger. Here's a look at how the purse was paid out in La Quinta, Calif.:
|T20||Charles Howell III||-14||$57,754|
|T36||Tyrone Van Aswegen||-12||$27,189|
|T69||Billy Hurley III||-6||$11,623|
After Further Review: Tiger's return comes at perfect time
Each week, GolfChannel.com takes a look back at the week in golf. Here's what's weighing on our writers' minds.
On the current state of golf as Tiger Woods returns to competition ...
Less than four days before Tiger Woods returns to official competitive golf for the first time in a year, Jon Rahm, the new second-ranked player in the world, won on the PGA Tour and Rory McIlroy made an impressive 2018 debut on the European Tour (T-3).
Not since Ben Hogan, Arnold Palmer and Jack Nicklaus crossed paths at the 1960 U.S. Open has there been so many superstars all poised for big seasons, with world No. 1 Dustin Johnson having already won this year and Jordan Spieth and Justin Thomas both coming off stellar seasons.
It’s a good time for golf. - Rex Hoggard
On Tommy Fleetwood's continued success ...
There have been scores of talented European players whose skills didn’t translate to the PGA Tour … and maybe, in a few years, Tommy Fleetwood will prove to be no different.
He sure looks like the real deal, though.
His title defense in Abu Dhabi – on the strength of a back-nine 30 in windy conditions – was his third title in the past 12 months and 11th top-10 overall. A few of those have come in majors and World Golf Championship events, too, which led the reigning Race to Dubai champion to accept PGA Tour membership for this season.
Beginning at Riviera, he plans to play exclusively in the States through May, then reassess for the rest of the year. Hope he sticks, because he’s a fun personality with tons of game. - Ryan Lavner