How to Fuel Your Body for Success on the Golf Course!
Did you know that golf is one of the longest sports to play in the world? Think about it…if you play basketball, tennis, or soccer all of these sports usually take less than 2 hours to complete. Enjoy going to the gym? It’s unlikely that you would spend more than 90 minutes to complete a workout. But if want to play 18 holes you need a minimum of 4 hours! During tournaments this can increase to 5 or even 6 hours! If you are going to play a sport for this long, you must eat enough food to maintain your energy through the round!
Throughout the 18 holes, golfers sometime experience high and low points of energy. This roller coaster ride of energy is not good when you are under pressure. It can influence your ability to focus and result in poorly executed shots. Your goal on the golf course is to keep your blood sugar levels consistent during all 18 holes.
Let’s imagine that you are playing an early morning round of golf. You should fuel your body with a good breakfast mixed with a healthy blend of protein, carbohydrates, and fats. This will help you ensure that your body has enough fuel to begin your round.
The most common mistake golfers make is eating a large meal before the round, and then eating absolutely nothing until they are finished! If this is you, you most likely will start to see your blood sugar levels start to decline as soon as the 7th or 8th hole. If you start the back nine without a snack of any kind, you most likely will start playing worse. This is why many amateur golfers start struggling around the 15th hole and often finish their rounds very poorly. Their bodies are simply hungry, and their blood sugar levels have crashed.
What are some of the best snacks golfers can eat on the course?
By providing mostly protein, jerky won't spike your blood sugar and is a convenient snack for golfers to just throw in their bag when they don’t have time to prepare other snacks
Nuts: Almonds, walnuts, and pistachios contain healthy fat that slows the body’s absorption of sugar.
Veggies with Hummus: Broccoli, cucumber, and carrots are packed with fiber and help prevent surges in blood sugar levels while providing essential nutrients.
Whole grains: Oat bran, barley, rye and corn tortillas are fiber-rich foods that contain beta-glucan. This soluble fiber increases the amount of time it takes for your stomach to empty after eating and prevents spikes in blood sugar.
“One of the best lifestyle tips to maintain a healthy blood sugar level is to not skip meals. It’s important to spread out your daily food intake, starting with breakfast. Consuming more food in just one or two meals a day causes greater fluctuations in blood sugar levels.”
How Often Should You Eat on the Golf Course?
It’s best to pack a variety of snacks in your golf bag for the round and spread them out throughout your round. A good rule of thumb is to try and eat a light snack every 3 holes on the golf course. However, maintaining hydration is the most important part of any golfer’s diet and you should be drinking at least a sip of water after each and every golf hole played.
Learning to become a champion golfer is complicated as there are many areas of the game to master. Thankfully the coaching team at Pacific Golf Academy have over 30 years of experience turning beginner golfers into elite players. Our instructors can help you perfect your golf swing, but only you are responsible for taking care of your body. Fuel your body with the best nutrition and you will have an advantage over your competitors and achieve new levels of success!