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:
- Smoothie made from 1 cup of chilled milk, 200g Greek Yoghurt, 30g of Australian Natural Protein Company Pure Vanilla Bean Whey Protein and 1 banana.
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, you should consider including an electrolyte supplement.
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, or a smoothie made using Australian Natural Protein Company Whey Protein. When you reach hole 15 snack ideas could be a handful of nuts with a banana or 3-4 protein balls.
Another great idea is making some muffins made with Australian Natural Protein Company Pure Whey Protein to make sure you are giving yourself quality protein as well as a carbohydrate source during your game of golf.
Find our recipes to make delicious protein rich snacks here: Aus Natural Protein Recipes.
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.