Lets take a look at the various ways you can fuel your body:
Protein: beef, poultry, fish, dairy, vegetables, legumes and nuts
Carbohydrates: the main supply of energy to the body, stored and utilized as calories.
Water: the ultimate resource. Your body is primarily composed of water and hydration is essential for muscle and brain function. On the course supplement your water with appropriate products that replace your vitamins and electrolytes. Personally, I use a powder formula added to water called Emergen-C, found in most healthy grocery stores. Drink a minimum of sixty-four ounces of water a day , more if playing a round of golf in extreme hot or cold temperatures.
A few quick tips and guidelines for optimal nutrition, on and off the course:
The objective is to maintain a consistent blood sugar level throughout the day. Foods such as sugar, white flour, fruit juices and alcohol temporarily elevate blood sugar levels and cause your body to crash after the burst of energy is depleted.
VIDEO: Energy on the Course
The best way to maintain your blood sugar levels are as follows:
Eat five to six small meals a day vs. three large meals, especially a big dinner. This process keeps the bodies metabolism boosted and stops the body from thinking it is being starved. A starved body holds onto fat, yes, holds onto fat!
A word on carbohydrates ' eat them in the morning when you have the opportunity to burn off the calories during the day.
Always eat breakfast. You are literally breaking the fast from eight hours of sleep.
Preparation is the key to success ' eating for the golf course
Prepare by eating a solid, well rounded meal before your round (not too big a meal) and bring snacks with you or purchase food during the round. Some good choices for snacks are nuts, bananas, the turkey from the turkey sandwich (leave the white bread for the birds).
One more note: When playing in cold weather the body burns more calories your metabolism is working harder to maintain body temperature. Increase your caloric intake and remember that proper hydration is an important factor while playing in colder temperatures.
For a list of suggested snacks for the course check out my website @www.YogaforGolfers.comand click onto Performance tips.
With awareness of the proper food choices and a little preparation, you will get the edge you need to perform on the course, maintain mental focus and endurance.
See you next week on The Turn as well as on The Monday after the Masters tournament.
Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.