Golf is a unique sport where you are playing for an average of 4 hours burning calories and using your brain. It is not like most other sports where you play intensely for an hour and react to what is going on with another player. Instead, you need to switch your focus on and off an average of 86 times per round and perform a precise physical action that requires good hand eye coordination and the ability to focus on minute details. A golfer needs to choose the right shot, pick the right club, align correctly, read the greens and then make a smooth swing. This requires mental sharpness and physical energy that you will not have if you do not fuel your body properly.
A typical 18 holes of golf takes 3 to 5 hours to complete, depending on the course length and the golfer’s skill level. An average course is 6 to 7 km long but with looking for lost balls and being off the center of the fairway, a golfer could walk 10 to 20 km to complete a round.
Golf is a lower intensity game which means players with a wide range of physiques are able to participate in the sport. Higher body fat levels may impair performance through greater susceptibility to physical fatigue and an increased risk of injuries.
Excessive body weight for golfers is a hindrance. Extra body fat can add stress to the muscles and joints as you play and can make it more difficult to produce the correct swing technique. Carrying extra weight can fatigue the body faster and as a result will affect concentration level. Focus is key to a correct golf swing.
Golf isn’t the game it was 20 years ago. Golf is now much closer to “athlete” status and today’s golfers realize that they have to do everything they can to get an edge and that includes eating and drinking right – especially before and during a round. With the best food and drink for golf you can save at least 3-5 shots per round.
Golfers on the pro circuit will spend up to 8 hours a day working on their game with practice rounds, working on specific skills on the driving range and practice greens then playing in competition. Activities outside of the game itself now include strength and cross-training, aerobic conditioning and flexibility which help to strengthen muscles, improve endurance and minimize the risk of injury. Strength and conditioning training by players is far superior to even 20 years ago.
Depending on where the course is located, playing conditions can vary from cool and dry to hot and humid conditions. Most tournaments are played in the summer months in the hottest part of the day. Hydration is an important factor for golfers.
The Golf Nutrition Brochure covers the basics of what you need to know to help you to play a complete round of golf right up to the last putt on the 18th green. If you are a casual golfer playing with your buddies and use golf as leisure time to eat hot dogs and drink beer, I have nothing against that! Go out and have some fun! But if you want to improve your game to perform as best you can, follow these simple ideas and experiment with how you feel and see what it does for your score.
Looking to eat better before, during and after your round?
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Golf Nutrition – The Rest of the Story
Every athlete is different in how their body reacts to different types of foods, training and stress.
- How many times have you been deep into a round and felt your mind begin to fog?
- Have you ever stood over the ball and thought of something else besides the shot at hand?
A typical round of golf, which includes walking and carrying clubs (no cart), can burn 2,000 to as much as 3,500 calories per day. Consuming at least this many calories before and during your play is what can make or break your score.
This guide was specifically designed to answer all of your nutrition questions beyond the basics covered in the Golf Nutrition Brochure .
Here is what is covered:
1. Rules of Good Golf Nutrition
There are EIGHT basic rules you should be following to play a great round of golf. Your body needs to be in a good state to perform well.
I am a firm believer in using whole food to fuel your performance. That being said, some supplements have been proven to help if used properly.
There are THREE supplements that have been proven to help you get into peak performance state.
Foods should come from all four food groups with special emphasis on 4 specific areas.
4. Food Timing
Eating before, during and after your round. I break it down to the basic foods you need to eat:
- before you play your round to start off with a great energy level
- during the different parts of your round. It is not just eating after the front 9!
- after you finish your round so you can help your body recover.
Get the Golf Nutrition Guide HERE!