Home' Australian Golf Digest : February 2018 Contents Recovery
Recovery nutrition is especially
important when playing
multiple rounds in one day or
over multi-day tournaments.
Recovery meals and snacks
should contain carbohydrates,
good quality protein and plenty
of fluids and electrolytes to
replace sweat losses.
Some examples of suitable
recovery food or snacks are:
• Fruit-based smoothie
• Chicken and salad wrap
• Ham and salad sandwich
• Chicken or salmon sushi
Lean beef burger on
wholegrain bun with salad
Burrito bowl with lean mince
and brown rice.
competition, it is important to
be organised and have some
nutritious snacks with you.
As a general rule, aim to have
a small healthy snack every
six or so holes to help top-up
energy levels and maintain
concentration. It is important
to have snacks that have some
protein to help maintain
Good snacks to have in a golf
• Fresh fruit
• Simple sandwiches (e.g . ham
• Wholegrain crackers with nut
• Dried fruit and nut mixes
Protein bar (body science high
protein, low carbohydrate bar)
The Golf Life Healthy Golfer by Jessica Spendlove
for eating on
and off the
UTRITION impacts all
aspects of physical and
In golf, there is an element of
physical stamina as well as
mental focus and skill execution,
so eating with both goals in
mind is key to optimising a
While traditionally golfers’
physiques have varied with top
players coming in all shapes and
sizes, there are definitely many
advantages and benefits to
being in a good physical shape.
Higher body fat levels may
impair performance by making
an individual more susceptible
to physical fatigue, particularly
in warmer conditions due to
greater heat intolerance. Poor
body composition and dietary
practices can also increase the
risk of injuries.
While individual nutrition
requirements will be
determined by many factors
including training load,
training goals and body
composition goals, here
we outline some important
nutrition and hydration
strategies to help golfers’
optimise their performance.
There are a few key nutrition
principals essential for
helping golfers get the best out
of their performance:
1. Eat lean proteins for muscle
repair and recovery.
2. Consume quality
carbohydrates to match fuel
needs and sustain mental
3. Healthy fats, in particular
Omega-3 fatty acids, help
4. Plenty of colour ensures
the required amounts of
fruits and vegetables are
being consumed to meet
5. Always drink plenty of water
to stay hydrated.
Snacks for training and
energy levels and mental
concentration across the
day is important for golfers.
Given the many hours
spent practising or during
and energy rich
Eat the most highly nutritious and nutrient-dense foods available while
eliminating sugar and overly processed foods. The more colour and
unpackaged food the better!
Prioritise wholegrain products such as oats, brown rice, basmati rice,
quinoa and grainy sourdough for sustained energy release. This is
impor tant for physical and mental per formance.
ser ves of
por tions of
While consuming some good quality carbohydrate is impor tant,
this should be consumed consistently in small amounts rather
than infrequent large por tions. This is impor tant for blood glucose
control which impacts overall health as well as physical and mental
Good quality protein from animals or plants should be consumed
in ever y meal and snack in a golfers’ diet to help aid recover y and
optimise appetite control.
Being hydrated is impor tant for overall health as well as per formance.
Being dehydrated has been shown to reduce physical and mental
performance outcomes. Golfers should prioritise water and always
have a water bottle available on the golf course.
High-sugar snacks will cause havoc with blood glucose control, which
can impact on both physical and mental per formance. They may also be
unfavourable for long-term health and body composition.
What to eat, and what not to eat
What to eat, and what not to eat
Packet of lollies Trail mix
Body Science low carb protein bar
Packet of chips Wholegrain rice crackers with 100 percent nut butter
Piece of fruit
Spor ts drink
Electrolyte drink, such as Hydralyte
• Jessica Spendlove is a Sydney-based sports dietitian who works with some
of Australia’s leading professional spor ting teams including the
Greater Western Sydney Giants and Cronulla Sharks.
36 australiangolfdigest.com.au | february 2018
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