15th Club

Feed Your Head
Why your brain and body need on-course nourishment

Ever run out of energy or find it hard to focus at the end of a round? Your fatigue could be due to dehydration and/or lack of nourishment. Caught up in the competition or the camaraderie of a round, golfers often overlook the importance of drinking water and eating snacks while on the course. Your brain needs to stay nourished in order to continue processing information such as yardage and perform tasks such as selecting clubs, reading greens and maintaining focus.

You might not regard golf as a strenuous sport, but according to Nancy Pudwill, sport nutritionist for the University of Denver, an average man carrying a golf bag and playing for four hours burns an estimated 1,460 calories, while the average woman under the same conditions burns about 1,213 calories. These numbers will decrease if you are riding, but they clearly illustrate how important it is to stay adequately fueled.

Not adhering to a healthy diet, meaning optimum levels of energy, vitamins, minerals and fluid, can lead to a sharp deterioration in performance. Your ability to concentrate suffers, and mental and physical reactions slow. Your brain needs glucose to perform these various functions and cannot do so when blood-sugar levels are low. Carbohydrates are a great source of glucose, and protein and moderate amounts of fat allow blood-sugar levels to remain steady for longer periods of time.

The risk for dehydration during golf is even higher for those of us living in Colorado. Couple climate factors with alcohol consumption during the round and you are at even higher risk for flagging. Your water consumption should be very consistent throughout the round. If you carry a 20-ounce bottle of water, you should fill it up every four to five holes at a minimum and more frequently if it’s a hot day. Energy drinks are a good idea for exercise lasting longer than 60-90 minutes. These beverages contain sodium, which tends to make you drink even more liquid. It’s a good idea to consume only those energy drinks with a carbohydrate content of six-to-eight percent or lower because the body cannot adequately use higher amounts of sugar.

To play at your best, consider the following guidelines:
Before golf – Eat a medium-sized meal one to two hours before playing to give the meal time to settle. Eating closer to your tee-off time may affect performance as additional blood is being used to process the meal in your stomach. A full stomach may affect your working muscles’ ability to correctly execute a consistent golf swing.

During golf – It is important to have easily digested snacks that are a combination of protein and carbohydrates. Good examples include fruit, nuts, a small cheese sandwich, or a yogurt and fruit smoothie. Combining protein, carbohydrates and a small amount of fat will help maintain stable blood sugar and create more consistent golf. If you can, have a snack at the sixth and 12th holes rather than just at the turn if you’re playing 18.

After Golf – Eat within 30 minutes of finishing your round. This is referred to as your metabolic window and is the best time to replenish glycogen to your muscles and rebuild protein. Recovery time from your game will be significantly quicker, and this will help you with your next round. It is important to re-hydrate as soon as possible after completing your round, especially if you’ve been drinking alcohol.

Denise McGuire, Ph.D., founder of Get In The Zone, uses mind-body techniques to teach golfers of all abilities to optimize performance. Contact her at 303-355-0321.