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Nutrition for Golfers – Fuel your Body to play your best!

Nutrition Plan for Golfers

What changes will you make to ensure your body is ready to perform? Some small changes like reducing sugar, alcohol, caffeine and hotdogs can make a big difference.

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 an 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. 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. If you feel thirsty, you body is already 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 you Play

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-fibre or fatty foods.

Fueling During Play

During your golf game or practice, you need to replenish the fluids and energy you have used. Take advantage of a breaks 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 piece of fruit, a sports or cereal bar or a sports beverage that provides quick sugar and fluids.

Recovering From Golf

Recovery nutrition helps your body restore fluids, electrolytes and muscle glycogen and also 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 that includes fluids, protein and carbohydrates within 15 to 30 minutes after your round of golf or practice. Easy carbohydrate and protein snacks include chocolate milk, dairy-based fruit smoothies or a balanced meal with lean meat, whole-grains, and fruits or vegetables.

Source: Lindsay Stern is a registered dietitian and licensed nutritionist who has been working in community and clinical nutrition since 2006. Currently she specializes in wellness and prevention and has been a certified Health and Wellness Coach since 2012. Stern holds Master of Public Health nutrition from the University of Minnesota.

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Thankful I can get outside to practice these days.
If you struggle with the Chip shot try these tips:
✅ open stance
✅ weight on front leg
✅ ball forward (for me off left heel)
✅ hands slightly behind ball at address
✅ soft hands
✅ stay loose
✅ think smooth tempo
❌ wear your painting PJ’s

What shot do you struggle with? What can I help you with?
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Disappointed for the athletes, coaches and all involved in the postponement of the games, but understandable in these difficult times. Looking ahead our #golf team will be ready to compete in 2021! #coach #HopeYouAreThere #naig2021 @hfxgov ... See MoreSee Less

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Today was a great day! I was informed I am now recognized as a VIP Coach with Canadian Sport Centre Atlantic.

I have spent the off-season continuing my coaching education and commitment to safe sport and ethics. I love the coaches I have met along the way and continue to collaborate with 👍

What it means: Vip is a coaching program created to recognize the contribution of coaches in communities across Nova Scotia.

This program is designed to raise the bar for what it means to be a coach in Nova Scotia. Vip participants are supported and part of a broader community who are leading the way, creating a positive impact on the lives of everyone in the provincial and community sport sector.
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How is everyone making out during these challenging times? I do hope everyone is staying safe and healthy. I am hopeful all of this will be behind us soon and we can return to a new normal. Today I was challenged by fellow PGA of Canada members from across the country to donate to our local food bank. I couldn't think of a more deserving charity at this time to support families who may be falling behind. Stay safe everyone and reach out to a friend or golfing buddy who may be isolated at this time. We will get through this! ... See MoreSee Less

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Disappointed for the athletes, coaches and all involved in the postponement of the games, but understandable in these difficult times. Looking ahead our #golf team will be ready to compete in 2021! #coach #hopeyouarethere #naig2021 @hfxgov

The basement putting green is complete! Thanks @GolfSupplyHouse for the amazing turf and cups. Think I need flags? Practice made better with @CallawayGolf @odysseygolf #strokelab putters. Think I need a few posters @tommyjdunn @BruceCarroll11 to finish the studio? #golf

Those thinking about going to a public golf course and playing should stay away but donate a % of your green fee to keep the people that will be there when we all come back to play afloat. Private members, please pay your dues...same applies. We need golf to survive this period!

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