A Nutrition Plan for Golfers

Golf works all parts of the body and requires cardiovascular, strength and flexibility. A typical golf game, including walking and carrying clubs, can burn 330 calories on average per hour. Nutrition is important aspect of your golf game, as it supports your body's needs while playing the sport, but outside of your game or practice it's important to maintain a balanced diet. On the course or at practice, proper hydration, and a variety of nutritious foods can help you perform well on the course.

Hydration

Water is essential to the human body, as it support cells in transporting nutrients, eliminating waste and regulating and maintaining body temperature. Thirst is the first signal that your body is heading toward dehydration, so it is important to drink water before you ever sense thirst. During practice or in a round of golf, the American College of Sports Medicine recommends drinking 3 to 8 fluid ounces of water every 15 to 20 minutes.

Eating Before Golf

The Sports, Cardiovascular and Wellness Nutrition group recommends fueling your body before you start a game or practice. This includes a carbohydrate-rich snack or meal to fill up muscle stores. Protein is also important to build and repair muscle while helping reduce post-exercise soreness. A pregame meal or snack could include a meat sandwich on whole-grain bread, an apple with peanut butter or cottage cheese with grapes. Don't choose foods in your meal or snack that are hard to digest such as high fiber or fat foods.

Fueling During Play

During your golf game or practice, you need to replenish the fluids and energy you have used up thus far. Take advantage of a break when you can get it to re-hydrate and eat a snack. Eating replenishes your carbohydrate stores to help you maintain concentration and the accuracy of your shots. Try easy to digest carbohydrate foods such as a sports or cereal bar, a sports beverage that provides quick sugar and fluids, or a piece of fruit.

Recovering From Golf

Recovery nutrition helps your body restore fluids, electrolytes, muscle fuel and repairs and stimulates muscle growth. For your body to recover it is recommended by the Sports, Cardiovascular and Wellness Nutrition group to have a snack or a meal within 15 to 30 minutes after your round of golf or practice that includes fluids, protein and carbohydrates. Easy carbohydrate and protein snacks include chocolate milk, diary-based fruit smoothies or a balanced meal with lean meat, whole-grains, and fruits or vegetables.

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