Golf demands maximum levels of energy, mental focus and muscle recovery – the right diet can help you meet these objectives.
Food options available on a golf course typically range from sandwiches, beer and “energy bars” (loaded with sugar, fat and chemicals masquerading as healthy) to French fries, pastries and ice cream – each designed to fuel energy drain and diminish performance.
Refined Grains
Grains include foods like bread, tortillas, rice, pasta and breakfast cereals made from wheat, barley, rye and cornmeal. This food group provides B vitamins (thiamine, riboflavin, niacin and folic acid), minerals and iron. Grains can be divided into two subcategories: whole and refined grains. Refining processes remove the husk and germ of grains leaving only its endosperm or starchy interior for consumption; while whole grains boast higher fiber contents with lower glycemic index ratings than their counterparts.
Golfers need a mixture of complex carbohydrates for energy and proteins to promote muscle repair and recovery. A golfer should consume a meal rich in both carbs and proteins several hours prior to their next round.
Older research provided recommendations and studies of energy expenditure using smaller golf courses; thus, modern course lengths necessitate reevaluation of energy requirements. A nutrition approach focused on aerobic fitness, carbohydrate utilization and strength promotion may reduce fatigue while increasing performance and improving your game.
Acute Inflammation
Golf swinging requires repetitive side-to-side motions and rotational forces that put considerable stress on many of the body’s joints, often resulting in injuries such as shoulder, back, knee pain and other orthopaedic concerns. Strength training may help decrease shoulder injury risk while participating in physical therapy programs designed to improve golf swings may prevent knee issues from developing.
Inflammation is the body’s first response to injury and it involves an accumulation of white blood cells at the site of injury. This initial stage is known as acute inflammation and it can be managed using various soluble mediators.
Competitive golfers can burn over 2,000 calories in one round of play, so proper energy intake is critical to success. Consuming high-protein foods such as lean meats and eggs as well as low-sugar sports drinks are recommended, while creatine supplements like Platinum 100% Creatine provide added power, strength, and performance boosts. This product delivers creatine directly into muscles for immediate use on the course.
Boost Your Immune System
Though it might not garner as much media coverage, strengthening your immune system is an integral component of recovering from the physical demands of playing golf. Your body’s immune system acts like an army that stands guard over you against disease-causing pathogens that could compromise both your health and performance; in order to function optimally, however, eating healthily provides those essential raw materials necessary for its effective operation.
Consume foods rich in the amino acid glycine (such as cherries and dark chocolate) to provide your muscles with fuel while aiding their recovery. Also include protein foods high in hydration-boosting potassium and sodium; drink lots of water throughout your day as well as replenish fluid losses with sports drinks that contain sodium in an electrolyte solution; this will prevent hyponatremia or dehydration during your round. Furthermore, eating certain dietary fats may help reduce inflammation and aid recovery from golf.
Healthy Fats
Golf can take four hours and utilizes significant energy, requiring replenishing of carbohydrate stores as well as protein for muscle recovery. Your post-round meal should contain protein, healthy fats and both simple and complex carbs for recovery.
Golfers often become dehydrated after their round as their body expels significant quantities of fluid through sweat. This can cause fatigue and adversely impact performance. Therefore, it is advisable to consume water prior, during, and after golf play for optimal hydration levels; sports or electrolyte drinks may be consumed in case there is significant sweat loss; otherwise water should remain the focus.
Golfers would benefit from taking ergogenic supplements that aid concentration and skill, should they choose. Caffeine has been found to improve putting distance, while menthol has been shown to aid acclimatization. Vitamin D has also been proven to strengthen immune system integrity – taking 5000 IU per day is recommended.https://www.youtube.com/embed/GbhoW-KdZEI