Golfer s Nutrition Guide

Transcription

1 Golfer s Nutrition Guide

2 Table of Contents Fuel for Fire-Power Pre-Round Nutrition for Lower Scores 2 Sustain Performance In-round Nutrition for Consistent Scores 8 Golf Hydration Guide Hydrating to Increase Performance and Lower Scores 12 Supplement Guide What Helps? What Hurts? 15 Post-Round Nutrition Recovery today for Performance Tomorrow 22 **Always consult your physician before starting or changing an exercise program or diet regimen. This guide is not intended to serve as a substitute for advice from a RD or MD** 1

3 Fuel for Fire-Power Pre-Round Nutrition for Lower Scores Why Does Nutrition Matter? The choices you make about what to eat before a round of golf or any other physical activity have a tremendous impact on performance. Have you ever been so hungry just before the turn that you wanted to skip the 9th hole and just run to the grill for a sandwich? Ever lost focus on the last few holes because you were starving? It happens because of the size, content and timing of the last thing you ate before you stepped up to the first tee. How do we avoid it? Read on to find out... The Science of Eating The end product of carbohydrate breakdown (a nutrient in the food you eat) is glucose (blood sugar). Blood sugar levels must be leveled off once they reach a certain level. When you eat, blood sugar levels rise. Depending on what you eat, the levels rise different amounts. If you eat a lot of candy, your blood sugar will spike higher than if you ate a piece of chicken. Make sense? Insulin is released from the pancreas to clear the extra glucose from the blood stream. That extra glucose will go to either fat cells or muscle cells. 2

4 Insulin wants to deposit this extra glucose quickly, therefore, it will deliver it to the cells which allow the easiest access. Unless it's after exercise, this means fat cells are where the extra glucose will go. This can affect body composition and result in more fat. If you are having soda, juices, candy, cereal like Fruit Loops, or non-wheat bread with jelly, it means a lot of glucose will be present in the blood. A spike in blood sugar levels will later result in plummeting blood sugar levels as it is all deposited to be stored. This tanking of blood sugar will drain energy, focus and hinder performance. It can leave you jittery, lethargic and totally out of sync. Not what we want during golf. We all know of the "sugar high" and the crash that follows. This is it. Complex carbs (i.e. quinoa or rice) are broken down at a slower rate than simple carbs (i.e. candy bar), therefore resulting in a slower more steady release into the bloodstream. This keeps blood sugar levels more consistent and eliminates the perilous peaks and valleys that cause jitteriness and crashing. A complex carb is a polysaccharide, also known as starch or glycogen. Starch is only found in plants while glycogen is found in animals, including our bodies. This means your complex carbs will come from starches. We can find these in grains, roots, vegetables, pasta and good breads (not white Wonder bread... sorry). 3

5 Processed food includes, but is not limited to, crackers, cookies, snack foods, chips, cereal like Fruit Loops, or Lucky Charms...you get the idea...you have to unwrap them. Processed foods often lack nutrients, vitamins, minerals, contain high amounts of table salt, bad fats and sugar. They also convert to sugar quickly and should be minimized in the diet. A constant supply of protein is required for growth, recovery, preservation of muscle. It also prevents breakdown of lean tissue. Fats are necessary for growth and recovery, energy for aerobic activity, metabolic processes, and hormone production. Fat intake should also be primarily from good sources, like nuts, avocado, olive oil, and fish. Saturated fatty acids should be minimized. They can be found in egg yolk, fatty meats, butter, bacon, pork and sausage, cheese and whole milk products. This is because of the LDL content of saturated fatty acids. How Much Protein do I Need? Your daily protein intake needs can range from.5-1.0g per pound of lean body weight (what you weigh minus fat tissue). Finding your exact LBW can be impractical for some golfers, so just aim to stay in that range every day. It is also important to note that you need to spread the protein evenly over 5-7 meals. 4

6 What should I Eat Before My Round? Every sport and activity has its own set of energy requirements. Anaerobic activity is fueled by glucose and glycogen (stored energy in muscles and the liver). Aerobic activity is primarily fueled by the breakdown of fat cells. This is because oxygen is present during aerobic activity which is required for fat oxidation. Golf is a mixture of both. The golf swing is about as anaerobic as it gets. A total body, high speed movement lasting 1 second. Walking between shots is aerobic. A standard serving of protein is also necessary in every meal, especially before activity. Protein is the building blocks of life, without it tissue breakdown and loss of lean body mass will occur. Below are some basic tenets to go by when thinking about a pre-round meal: Eat your pre round meal about an hour before you tee off Follow a moderate protein, moderate to high carb, and lower fat plan Avoid sugars and make sure your carb sources are whole grain, slow burning, complex carbohydrates (oats, whole wheat bread/ pasta, potato, quinoa) Make sure your protein is from lean sources (white meat chicken or turkey, lean beef cuts, fish, egg whites) Include a serving of vegetables 5

7 Make sure your fats are from nuts, avocado, and oils, rather than meats, etc. Avoid highly refined foods (i.e. hot dogs, bars, muffin) and stick to foods in a more natural form Make sure to eat the right portions for your size: - For protein get between 20-40g - For carbs between 40-80g - For fats stay between 5-15g Some Examples of Great Pre-Round Meals **Will need to modify based on weight and goals, not meant as a prescription** 1) 3 Egg whites 1 whole egg 1/2 cup oats with berries or two pieces of toast with jam or honey 2) Turkey Sandwich on Wheat Bread with greens, avocado, and fat free/ low sugar condiment like spicy mustard 3) 2 whole eggs and one small cup of nonfat Greek yogurt 1/2 cup of oats and small piece of fruit (Apple, orange banana) 4) 6oz of white fish 3oz of whole wheat pasta with fat free low sugar sauce or diced tomatoes 5) 6 egg whites 1 cup oats with small piece of fruit 2 strips of bacon 6

8 6) 6oz grilled chicken Heaping 1/2 cup of brown rice or large sized sweet potato 1 cup of chopped steamed veggies or small salad with low fat low sugar dressing A small handful of almonds 7

9 Sustain Performance In-Round Nutrition for Consistent Scores By now you know the ins and outs and importance of hydration. We have also established how important your pre-round meal is, what to avoid, and what is going to fuel your best performance on the course. The question now becomes what do I bring to keep me going during a round? The choices you make now are just as important as what you ate before you teed off. Just as important as what club you're going to hit next to make it over the water and onto the green. You have several options in how you choose to manage your on course nutrition, and this guide is meant to give you some introductory level information on your choices. The Real Victory Is In The Content Of The Meals! A combination of any number of choices that you have can be a win, but We've already established that simple sugar, processed food and unhealthy fats are things you want to mostly avoid. We also know the importance of protein, healthy fats, and complex carbs. 8

10 Here are a few things to keep in mind when it comes to sugar: 1. a simple sugar found in almost all processed food...easy to identify (comes in wrappers) 2. Not all sugars are created equal. Some Sugars absorbs much slower such as from fruits (this will be discussed in Post-round Nutrition) Planning your In-Round Meals Let's apply our knowledge of healthy fats, lean protein sources, and quality carbohydrates to make a simple shopping list for great on the course snacks: 1) Trail Mix The ideal trail mix will include nuts, seeds, dried fruit, and perhaps a little granola or dark chocolate. This will provide healthy fats, a small dose of protein, and some carbs while keeping simple sugars low. 2) Jerky A great way to get your protein in while keeping the bad fats and sugar low. 9

11 There is a fair amount of sodium in jerky, but if you aren't adding salt to other meals this shouldn't raise a concern. 3) Fruit A great source of carbs and more importantly vitamins and minerals. These play a vital role in everything from energy production to recovery. As well as the effects of free radicals which can increase with activity and sun exposure 4) Protein Shakes Not hungry but know you need to get your calories down? Protein powder is a quick, convenient, and effective way to get vital nutrients into your body. Four Options for On Course Plans 1. Snack moderately throughout If this is what you choose to do, we recommend eating a little every three holes. 10

12 2. Eat a full meal at the turn If you are looking for a single larger meal, somewhere between holes 8-11 is your best bet. This will be when you are far from your pre round meal, and it will carry you to the post round meal just fine. 3. Small snacks on both sides and a small meal at the turn THIS IS WHAT WE RECOMMEND We recommend a bit of snacking combined with a meal near the turn to keep energy as consistent as possible. 4. A pair of small meals/ snacks midway through each side If you are going with multiple small meals, we recommend eating between holes 5-7 and holes This spacing will keep you full, but not sluggish. Whatever you decide to do, we recommend and encourage everyone to try each option and see what works best for you. Above all, make smart choices and be prepared for the awful clubhouse menu options by planning ahead and not relying on that stop for your nutrition. 11

13 Golf Hydration Guide Hydrating to Increase Performance and Lower Scores You have custom fitted clubs, the best shoes on the market, cutting edge golf balls, lessons upon lessons and a great fitness program with Par4Success. You ve fine-tuned your body and your gear, but SOMETHING IS MISSING. You find yourself groggy, drained, empty, jittery or unable to focus during a round. The missing link could be your nutrition before, during and after a round. HYDRATION Hydration can have a big impact on energy levels, work capacity, and your ability to focus. In order for muscles to fire efficiently, certain reactions must take place between the nerves and muscles, and water is where these reactions occur. Dehydration can decrease speed & power output by 10%! That is 10 mph if you swing 100 mph which equals 30 yards!! Water is necessary in the delivery of oxygen throughout the body, and dehydration will slow that delivery down resulting in fatigue. The brain depends on water to operate because the cells require it for transmission of signals. These signals are sent throughout the body allowing us to function properly. 12

14 Reduced efficiency of these neurotransmitters equals slower reaction time, less focus, and lessens our body's performance abilities. It is easy to see why staying hydrated on the golf course is so important. The focus to sink a crucial putt, or the energy to smash a long drive are directly linked to brain function and hydration. In a sport played outdoors, typically in warm or even hot weather, the importance of staying hydrated is even greater. This is especially true for competitive players. How much should you be drinking? It is recommended that half your intake should be consumed during the round. So a 200 pound player would need a minimum of 100oz per day. Consuming half during a round would be roughly 50oz during the round. This works out to just under 3oz per hole. You should also take heat and other factors into consideration, and strive to exceed your minimum with a few extra sips every time you get the chance. For peak performance and to avoid dehydration, follow our tips below: Drink between oz. about two hours before your round Aim for 2-6oz per hole depending on your size and the heat 13

15 Avoid things that cause water loss, like caffeine and alcohol Include a small pinch of unrefined sea salt, such as Celtic Sea salt for the trace minerals and electrolytes it contains. Remember to drink! Don't wait for thirst to creep up, by that time it's too late and you are dehydrated Have a hydration plan entering the round so there is no guesswork 14

16 Supplement Guide What Helps? What Hurts? At Par4Success we do make recommendations from time to time to our athletes (and their parents, if under 18) to look into supplements to help with maximizing their performance and development. We understand that supplements can be a scary topic of discussion and therefore encourage you to contact us with questions regarding supplement use and its application towards improving your training responses and performance results. With that being said, we are not registered dieticians nor MD s, but do have knowledge and experience in the areas of supplements and nutrition through our other various certifications and licenses. When it comes to athletic performance, long term athletic development and normal junior development we are experienced and if we are not qualified to answer your question we always will direct you to a professional who can. Our recommendations are strictly that, recommendations. You are strongly urged to speak with your physician and/or registered dietician about any supplement prior to beginning to use one. Our mission is to provide you with the most accurate information and safest recommendations possible. Rest assured that if that means referring you to another professional, we will do that 10 out of 10 times. 15

17 Celtic sea salt It is natural and unrefined. This means it's loaded with trace elements and minerals that the body needs and electrolytes to keep you hydrated. The natural state of this salt allows it to be cloudy or grey in color. You can sprinkle a pinch in your water bottle or use to season food. Be sure not to go overboard with spoonfuls, however. A pinch here and there throughout the day will provide your body with a means of regulating fluids and staying in peak shape. BCAA s During a round of golf the body slowly becomes depleted and muscle is broken down. Protein is the building blocks of muscle and the connective tissues in the body. Amino Acids are the building blocks of protein, and are used to assist the recovery of muscles after exercise. They have also been shown to be an energy source for muscles during exercise. They produce enzymes that can improve muscular recovery and bundling, mood, concentration and sleep. Amino acids are found in all 16

18 forms of protein to varying degrees, some contain a more complete profile than others. BCAA's have been shown to increase protein synthesis and have a favorable effect on testosterone/cortisol ratio. (Cortisol is a stress hormone shown to have a catabolic (muscle eating) effect if it is not contained). There are 22 noted amino acids. Of these 22, 9 are considered "essential" and there are 3 that can found in food: Leucine, Isoleucine, and Valine. Leucine is depleted more so than the others from muscle and brain tissue and Modern BCAA s ratio of the three reflects this depletion. This simply means they cannot be made in the body and must be obtained in the diet, which is especially important for athletes going through workouts that require recovery and repair. BCAA's can be taken before, during or after a workout. BCAAs are not stimulants or hormonal in any way. Glucosamine This is an amino sugar found in connective tissue throughout the body. It is used to help repair and maintain good joint function. It stimulates the development of collagen which helps build and repair tissue and bone. This combined with its anti-inflammatory and antioxidant effect helps reduce pain and treat some forms of arthritis. 17

19 This is another natural way to decrease pain and improve your performance on the course. Multi-Vitamins Vitamins are necessary in processes involving energy production, growth and repair of tissue, neutralizing free radicals, metabolic function, blood clotting, the list goes on. Current trends in the standard American diet combined with growing supply of processed food can result in a number of vitamin deficiencies. This can be combatted by taking a multivitamin daily. Men and women do have different needs so be sure to choose a gender appropriate vitamin for your needs. L Glutamine Cortisol is the body's stress hormone released in times of stress, like if you were being chased by a lion, stuck in traffic and angry or during prolonged periods of exercise. Golf and training would fall into the third category, and can leave the body in need of nutrients and supplements to repair itself. Glutamine works to blunt and neutralize the effects of cortisol. It is also the most plentiful amino acid in the muscle tissue. Some studies have shown that Glutamine can help strengthen the immune system as well as help replenish glucose after exercise. 18

20 Fish Oils Omega-3 fatty acids can help prevent disease, have an antiinflammatory effect and have several other benefits to golfers. Perhaps the most important is the anti-inflammatory effect which can help reduce pain and tightness allowing a player to execute a full swing time after time. It is a healthy source of fats that your body needs for everything from brain function to tissue repair. Caffeine Caffeine is perhaps the most widely used drug in the world. It can have many benefits ranging from fat loss to focus and energy. It is great before a workout and to help study. However, these benefits become drawbacks when we may need to keep an even keel and remain calm. A round of golf is a perfect example of this. Too much caffeine can lead to anxiousness, jitteriness, a cloudy mind and even leave a player crashing and lethargic. It also has a diuretic effect which is not optimal for staying hydrated. 19

21 If you are an adult and MUST use caffeine before golf (some may prefer coffee in the morning) we recommend keeping the dose small, and making an extra effort to stay hydrated as outlined in our chapter on hydration. When it comes to performance, alcohol is the not the thing you want to be consuming. In fact, it's one of the few things on our explicit "No" list. It slows down your reaction timing and impedes all the important fast twitch muscles that you need to be fully using to play at your best. It also dehydrates you and we know from Chapter One about the dangers of dehydration. If you're drinking heavily on the course, the impact can be threefold: dehydration, slower, and poor judgment. Golf is about speed, finesse and good choices on the course. None of which will be assisted by alcohol. So save that drink for the 19th tee. For juniors it's not even an option, you'll be of age soon enough. 20

22 Protein Supplements Protein supplements could be the most effective way to meet your protein needs in any given meal. They are loaded with complete amino acids and usually are easily digested proteins with a high usage rate. Protein powder can be convenient, cheap, and effective when combined with water, milk, and yogurt or at the right times, a sports drink. Be sure to make sure you don't have any food allergies as some proteins contain dairy and others contain vegetable sources like soy. Protein bars can be tasty and fit in your pocket. They are a great way to get your calories in. However, not all calories are created equal and many protein bars are loaded with fat and sugar to enhance the taste. This makes them less desirable than protein powder. Be sure to read the label and buy a brand with minimal fat and sugar. Ideally, you will want ones that have single digit fat and sugar content. 21

23 Post-Round Nutrition Recovery Today for Performance Tomorrow So your round is over. You shot a 77 and you re thrilled because you normally land in the mid 80 s. But your body also felt different today, it wasn t just your score that changed You were prepared! You had a few egg whites and some oatmeal for breakfast before the round You had a tuna sandwich with avocado at the turn Don t forget the handful of almonds to snack on during the rest of the round. Hotdog and a soda at the turn? Not for you today! Hydrated? You bet! Supplementation on par? Check that box too. The only thing left is a nice post round meal to recover. What to eat now? Quick carbs and lean protein, and maybe a little bit of fat. That s right I said; simple, fast absorbing, even with a little sugar! After walking for 5 hours and 77 high-powered anaerobic bursts with those new custom fitted clubs, you are physically depleted. 22

24 Not to mention the amazing course management you displayed with patience and incredible thinking around the course. Your muscles and nervous system have given it everything they ve got and they need nutrients to restore glycogen and recover. You ll want to accomplish this quickly and effectively, without going overboard. Here are a few tips to get you started Follow a ratio of 50/50 complex:simple carbs. The leaner you are the more you can skew that ratio in favor of simple carbs without risking fat gain. Keep the fats low to allow the other nutrients quicker absorption into the body, somewhere between 5-10g of healthy fat will be appropriate Anywhere from a 1:2 to 1:4 ratio of Lean Protein: Carbs will be appropriate, depending on your body type, and current goals (higher ratio will support making muscle gains better) While you do not need to slam your meal before you even walk off the 18th tee, you should get it down without the hour for the best results. If you are lean enough that your abs are showing, consider that your green light to go higher in simple carbs, and you can even try eating only simple carbs. Protein should be anywhere from 20-40g depending on bodyweight. A good rule is to divide your weight by 6, and eat that many grams per meal. 23

25 Good sources of quick carbs: Honey, fruit, Gatorade G2, white rice, jelly, flavored rice cakes, even Sweet Tarts! (sweet tarts are pure dextrose, a super fast absorbing sugar so it may be a good idea to combine them with a complex carb) Good sources of complex carbs: Brown rice, oatmeal, sweet potatoes, Ezekiel Bread, quinoa. Sample Post Round Meals To Pack for the 19th Hole Tuna sandwich on wheat, with avocado and spicy mustard and a small packet of fruit snacks or an apple A medium sweet potato, mashed, with honey and a scoop of protein (you can mix the powder in or drink it) ⅓ cup of brown rice, ⅓ cup of white rice and 6oz of grilled chicken 1 scoop Protein powder mixed in 8oz of chocolate skim milk, and 1 cup of oatmeal Turkey and reduced fat american cheese on wheat bread with a 16oz Gatorade G2 You now should have a good idea of how you should eat before, during and after a round for best performance and recovery. You should also have a good idea of what supplements are appropriate for your game, your body, and your goals. Now it s time to put it to practice, get consistent with it, and enjoy the benefits of sound nutrition. 24