Nutrition tips for golfers

By Janet Seiber, RD, CDE

Golf can be a fun way to increase activity level. The following are nutrition tips to improve your golf game and make it a healthy hobby.

• Nutrition 101: What to eat in order to play better golf – Foods such as candy bars, hot dogs, soda or beer give a quick energy boost, but it always is followed by a crash. To prevent feeling tired and sluggish, choose whole grains, fruits, vegetables, nuts and lean meats. Don’t go to the course on an empty stomach. Have a light meal or snack 1-2 hours before tee off.
• Great course snacks: Instead of high-sugar, high-fat choices, next time add some of these snacks to your cooler: fresh fruit with peanut butter, ½ cup nuts and dried fruit, ¾ cup Mulligan Mix, 3 cups air-popped popcorn, ½ turkey sandwich on whole-wheat bread, raw veggies and hummus or salsa.
• Stay hydrated: Dehydration creates fatigue and causes loss of mental focus. A good rule of thumb is to drink 8 ounces of fluid before you tee off, then continue to drink 4 to 8 ounces every hole. Water is your best fluid choice for optimal hydration.
• Alcohol: Keep in mind that alcohol dehydrates you and does not count toward fluid to keep you hydrated. If you do choose to drink any alcohol while playing, be sure to limit your consumption and include water as well.
• How many calories does a round of golf burn? From a study on a 9-hole hilly course, golfers burn 721 calories when they walk and carry/push their clubs compared to 411 calories when riding in a cart.
• How long does it take to burn off that beer you had at the drink stop? A 12-ounce can of beer typically is 180 calories. If you have 4 beers in a round of golf, that equates to 720 calories. If you are walking a hilly course, it takes 4 hours to burn those calories.

A nutritious diet can boost your golf game to the next level and increase your fitness capacity. Get outside to enjoy a round of golf and be healthy at the same time!