Scribd Logo
Upload

Welcome to Scribd!

  • 1 views

    Golf Nutrition Guide 1

    Uploaded by

    Connor Lewis

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Golf Nutrition Guide 1

    Uploaded by

    Connor Lewis
    1 views4 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1 views4 pages

    Golf Nutrition Guide 1

    Uploaded by

    Connor Lewis

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Golf Practice Guides

    Golf Nutrition Guide


    the Step by Step Roadmap

    Golf Nutrition Tips


    As golfers, we often times are so focused on the correlation between practice and
    scores that we forget about the importance of proper nutrition and fitness and their
    affect on scores. Improving your fitness as well as your nutrition can increase your
    performance and allow you to improve at a higher level of performance than if you
    are tired.

    This page is dedicated to nutrition as you’ll learn how golf affects your body during
    your time at the course leading to fatigue and what you can do before heading to
    the golf course to prevent fatigue. I have to give my disclaimer: I am not a nutrition
    expert or certified trainer. Do not take the information presented as accurate
    advice. Use your own judgement for decisions made.

    Energy Expenditure at the Golf Course


    The average round of golf can take close to 240 minutes. Research found online
    shows the average golfer expends 2,000 to 2,500 calories over those 4 hours on
    the course. Research also found that golfers can lose close to 2.5 pounds as well
    due to the calories being burned and water being depleted from your body.

    As a result, you should make sure to eat properly before going to the golf course in
    order to prevent muscle breakdown and your body from becoming fatigued which
    can hinder your performance. You also want to prevent dehydration as this can
    have severe health effects.

    Pre Game Meal (3 to 4 Hours Before Your Round)


    Because you’ll be at the course for a few hours, your body will go through
    prolonged exercise and will burn up glycogen stores in your liver and muscles.
    You’ll also be drained of water stores through sweat and normal body activities.
    Therefore, it’s important to consume carbohydrates before your round as well as
    water. These two nutrients will greatly increase your performance level.

    Epic View Media, LLC | GolfPracticeGuides.com


    Golf Nutrition Guide
    You’ll want to eat a carbohydrate heavy meal 3-4 hours before heading to the golf
    course to give your body time to digest the meal and absorb the nutrients into your
    body for energy use during your round. You also want to have a snack an hour
    before your round that can be digested while your at the course and give you
    energy near the end of your round. You may also want to snack during your round
    as well so that it can bring you new energy post round or near the end of your
    round.
    High Carbohydrate Meals maximize glycogen stores
    Moderate protein in your meal will help prevent muscle breakdown
    Water prevents hydration, headaches, muscle spasms, and keeps you feeling
    energetic as it helps your body break down its food.

    Food Ideas for Your Meal


    1. Chicken Sandwich
    2. Pasta
    3. Peanut Butter & Jelly Sandwich
    4. Protein Bar

    Snack Ideas (1 hour before play)


    1. Yogurt
    2. Peanuts
    3. Protein Bar
    4. Fruit
    5. Cereal
    6. Food with Whole Wheat

    Hydration
    Make sure to consume water before going to the golf course and then each hour
    consume an additional 8-16 ounces of water to restore what you are losing each hour.
    1. Water
    2. Gatorade
    3. Other Sports Drinks (electrolytes & carbs)

    Overall, you’ll have to be the judge of your energy level. Figure out a way to time your
    meals before your rounds so that you maximize your energy level while out playing.

    Epic View Media, LLC | GolfPracticeGuides.com


    Golf Nutrition Guide
    Workout Meal Plans
    In order to maximize your performance during workouts as well as recovery
    afterwards, it’s important to eat properly. This page will give you helpful tips on how
    to create a meal plan that fits your performance goals and needs.

    Building Muscle
    High Protein Consumption
    Moderate Carbohydrate Consumption
    Consume Lots of Water
    8 hours of sleep each night (recovery)
    Consume 300 extra calories per day than you burn

    In order to calculate your basal metabolic rate (what you burn just to survive) use
    the quick guide below as an estimator. You’ll need to then account for additional
    calories burned from daily activities such as walking, golfing, etc. Imagine your
    BMR as calories you’d burn by staying in bed all day long.

    Males – Multiply your body weight by 12 (ex: 160lbs x 12 = 1,920 calories)


    Females – Multiply body weight by 11 (ex: 130lbs x 11 = 1,430 calories)

    Golf burns quite a few calories depending on how long you are at the course. A
    good estimation is 400-500 calories per hour and researchers expect the average
    golfer to burn 2,000-2,500 calories over an 18 hole round (240 minutes or more).

    If you want to build lean muscle it’s recommended to try and consume about 300
    extra calories per day above what you burn.

    Therefore, if you’re a 160lb male who golfs, you’ll likely burn 1920 cals for your
    BMR and then an additional 1,000 or more if you’re out golfing for a few hours.

    This may indicate that you need to consume close to 3,000 calories to put on
    muscle during the golf season as a result of how much you’ll burn off out on the
    course.

    Epic View Media, LLC | GolfPracticeGuides.com


    Golf Nutrition Guide
    High Protein Foods
    Chicken (20 grams protein/3oz meat)
    Lean Ham
    Lean Turkey
    Lean Ground Beef
    Boneless Pork Chops
    Fish
    Shrimp
    Lean Steak
    Lean Roast Beef (Deli Sliced)
    Greek Yogurt
    Eggs
    Different Peanuts/Cashews
    Milk
    Beef Jerky
    Canadian Bacon
    Protein Drinks, Powders, Bars

    Healthy Carbohydrate Foods


    Whole Grain
    Fruits & Vegetables
    Legumes
    Sweet Potatoes
    Brown Rice
    Low Fat Dairy Products
    Cereals

    Tracking Your Diet & Results


    There are several good apps out there that you can log your diet for the day. These
    apps will tell you very detailed nutrition statistics such as how many grams of fat,
    carbs, and protein you consumed as well as total calories. They get more in-depth
    with vitamin tracking, sodium intake, and more as well. Here are some free apps I’d
    recommend checking out:
    My Fitness Pal (#1 recommended app)
    Gym Hero (workout tracking app)
    Fitness Buddy (free version)

    Epic View Media, LLC | GolfPracticeGuides.com

    You might also like