Do you enjoy a regular game of golf? Apart from practice what fuel and fluids you include in you pre, during and post a game can influence your performance and recovery.
Having a strategy which ticks all the boxes can allow you to maintain lean muscle mass, prevent hunger during a game, promote recovery, prevent dehydration and potential harmful effects of loss of both fluids and electrolytes. Below is a strategy you could use to help optimize your golf game:
Golf Nutrition Basics
Each 5 holes or every 60-90 minutes you play include a protein and carbohydrate rich snack. This could include:
- reduced fat cheese with crackers (40g cheese is a serve and 2-3 crackers is a serve of whole grains)
- plain or fruit scones or pikelets with a tablespoon of peanut butter (no added salt or sugar)
- air popped popcorn (30g = 1 serve of wholegrains) with a handful of nuts
Each hole take a sip of your drink bottle which, especially if it is a hot day or you are a heavy sweater your should consider including an electrolyte supplement. LMNT electrolyte supplements are the brand I recommend to replace electrolytes. There are four delicious flavors of raspberry salt, watermelon salt, citrus salt, and orange salt with my favorite being raspberry salt flavor. Each electrolyte drink has 1000mg sodium, 200mg potassium and 60mg magnesium.
Breaking down the course
Considering your body’s needs at different points in the course at hole 5 include a carbohydrate rich snack like a banana, 40g dried fruit or two slices of fruit bread. By hole 10 onwards you want to include a carbohydrate and protein snack like a peanut butter sandwich. When you reach hole 15 snack ideas could be a handful of nuts with a banana or 3-4 protein balls.
Take home message: Golf is a challenging game and ensuring you are fueling and replacing lost fluids and electrolytes will help you to play your best game of golf.
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