Golf is finally returning to
the 2016 Summer Olympic Games in Rio de Janeiro this year after taking a hiatus
from the games since 1904. I did not take up golfing until I was in my
mid-twenties but I wish I had started much younger. I find it to be a wonderful
game, particularly when you play in good (and patient) company as a beginner. An
average game of golf can go for over three and a half hours, with players
walking an average of over five and a half miles. This can be quite exhausting
to the mind and body if you are not prepared for it, especially in the summer
when temperatures are high. Here are some nutrition tips for golfers to make
their round more competitive and safe.
1) Hydrate. If golf is to be played when temperatures are hot and/or
humid, it is easy for someone to become dehydrated. Fluid loss from sweat
combined with the increased energy expenditure from the sport itself makes
water alone a poor choice for rehydration. A good tip for golfers is to keep
sports drinks that contain both sodium and sugar with them, in addition to
water, to maintain fluid levels for optimal hydration and sharpness. Also, beer
is not considered a good source of fluid for hydration on the course. Alcohol
can be very dangerous since it increases your risk of dehydration through
increased urine production.
2) Do not skip breakfast. Eating before you head out to play a round
of golf is critical for good performance. Skipping breakfast, or not eating a
meal within 2-3 hours of beginning a round, will decrease endurance, attention,
and alertness. A high carbohydrate meal is recommended, as well as the addition
of healthy protein for added satiety.
3) Snack on the course. It is estimated that golfers can expend
anywhere from 2000-2500 calories per round of golf when walking the entire 18
holes and carrying their own bag. During the round, if you are not a fan of
sports drinks and prefer to drink water on the course, it is important to eat
carbohydrates to prevent dehydration and the possibility of low blood sugar
associated with dehydration. Good examples of carbohydrates that are portable,
easy to transport, and gentle on the stomach are bananas, trail mix, and
granola bars. Of course, if it is hot outside, make sure you have these items
in a cooler or make sure to get your trail mix and granola bars without
chocolate to prevent a melted mess!
And last but not least, don’t
forget to have some carbohydrates and protein as soon as you are done with the
round, as well as additional fluid to replenish depleted glycogen stores and
help the muscles recover. Maybe the clubhouse has a turkey sandwich on whole
wheat bread, which is a good choice for a post-game snack.
