Golf Nutrition On And Off The Course

For best competition performance on the golf course, maintaining proper nutrition is very important. There's no one specific food or diet that will fit every golfer's needs. A golfer's nutrition plan should be individualized to meet the needs of training and competition or recreational play. Since carbohydrates are the primary fuel for performance related activities, they should be the primary consideration of a golfer's diet.

Listed below is a breakdown of the amounts of food sources a golfer should have to maintain optimal performance on the course.

? 20-30% of daily calories from proteins.

? 20-25% of daily calories from fats.

? 50-60% of daily calories from carbohydrates.

These ranges leave you some room to create the ratio that works best for you. Here are some common ratios. They are listed in the order of carbohydrates, protein, then fat: 50-30-20, 55-25-20, 60-20-20. Each of these combinations promotes balance, while favoring carbohydrates to promote better energy. Whether eating for weight loss or to improve performance, here are 3 rules to follow which will guide you to a greater level of success.

1. Eat 5 to 6 small meals throughout the day.

2. Eat every couple of hours to increase your metabolism and keep energy levels constant.

3. Eat well balanced meals containing some carbohydrates, proteins and fat.

Other healthy eating tips include drinking plenty of water, taking a daily multi vitamin/mineral, limiting or eliminating alcohol from your diet and choosing whole, unrefined grain products over highly processed options. Sweat losses may be considerable especially when tournaments are played in hot and humid conditions. While you can always pick up drinks or snacks on the course, they may be at lengthy intervals and not allow sufficient opportunity for fluid replacement during a round.

Since players will usually miss a meal while playing a round, they may be faced with no carbohydrate intake for five or six hours. Combined with exercise and nervous stress, this situation may cause a drop in blood-sugar levels in susceptible individuals affecting brain function and skill. Packing a small snack in your golf bag will help to prevent this problem.

Susan Hill is a nationally recognized fitness trainer, CHEK golf biomechanic and sports nutrition specialist. For more information on golf specific nutrition, exercises or stretches, visit http://www.fitnessforgolf.com.

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table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.marketwatch.com/news/story/chinas-golf-industry-has-been/story.aspx%3Fguid%3D%257B8133301E-8E46-438A-B26F-B42AAD757B25%257D%26dist%3Dhpprcid=1257670431ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNH9VlFaRYHAZINlrXendvPA4ooP6QChina#39;s bGolf/b Industry Has Been Developing Both Stably and Constantly/abrfont size=-1font color=#6f6f6fMarketWatchnbsp;-/font nobr2 hours ago/nobr/fontbrfont size=-1China has already surpassed Japan to become the second biggest bgolf/b equipment manufacturing country in the world. Although the development of bgolf/b in China b.../b/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.signonsandiego.com/news/business/20081015-9999-1b15callaway.htmlcid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNF2e_NlBorTHU8_Y_hM7VsEUda2ogimg src=http://news.google.com/news?imgefp=j6Idbhkp8FAJimgurl=www.signonsandiego.com/uniontrib/20081015/images/callaway280.jpg width=80 height=53 alt= border=1brfont size=-2San Diego Union Tribune/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.businessweek.com/ap/financialnews/D93QJ0T01.htmcid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNF1VZ9xJmnKdiSGUtLf4Lm5hqSAxwCallaway bGolf/b reports preliminary 3Q loss/abrfont size=-1font color=#6f6f6fBusinessWeeknbsp;-/font nobrOct 14, 2008/nobr/fontbrfont size=-1Callaway bGolf/b Co. on Tuesday reported a preliminary third quarter loss and lowered its guidance for the year because of the global financial turmoil. b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.marketwatch.com/news/story/callaway-golf-company-releases-preliminary/story.aspx%3Fguid%3D%257BEECC4457-34FF-420F-A195-233D7B85324B%257D%26dist%3Dhpprcid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNG1C63GMe_a9v4XSSVFB-RqExNq1gCallaway bGolf/b Company Releases Preliminary Third Quarter 2008 Results/a font size=-1 color=#6f6f6fnobrMarketWatch/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.reuters.com/article/rbssConsumerGoodsAndRetailNews/idUSN1425516120081014cid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNEHlGJtYQFh1a0nx_lILU6oZkjpwgUPDATE 1-Callaway bGolf/b cuts 2008 profit view, cites softness/a font size=-1 color=#6f6f6fnobrReuters/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.dividend.com/blog/%3Fp%3D2445cid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNGXGeXO7oOE2_6Aq01G7XDD2eWgBwCallaway bGolf/b Heads Into the Rough with Profit Warning (ELY)/a font size=-1 color=#6f6f6fnobrDividend.com/nobr/font/fontbrfont size=-1 class=pa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.rttnews.com/Content/BreakingNews.aspx%3FNode%3DB1%26Id%3D741312%2520%26Category%3DBreaking%2520Newscid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNEdDwWW7s0pce9hqPf6zuWXfS_ziQnobrRTT News/nobr/anbsp;- a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.signonsandiego.com/news/business/20081015-9999-1b15callaway.htmlcid=1257813226ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNF2e_NlBorTHU8_Y_hM7VsEUda2ognobrSan Diego Union Tribune/nobr/a/fontbr/font class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1257813226hl=ennobrall 24 news articles/nobr/a/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.timesonline.co.uk/tol/sport/golf/article4931370.ececid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNGcaCEnnpZMqv6mDLPej2y5O5PtTQimg src=http://news.google.com/news?imgefp=VJDlaRbN7hEJimgurl=www.timesonline.co.uk/multimedia/archive/00413/Ballesteros-360_413153a.jpg width=41 height=80 alt= border=1brfont size=-2Times Online/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.telegraph.co.uk/sport/golf/3196779/Seve-Ballesteros-to-be-honoured-as-golf-unites-in-support-of-Spains-favourite-son-Golf.htmlcid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNFF8GeOZQreP36_nPkeagxIdSBvcgSeve Ballesteros to be honoured as bgolf/b unites in support of b.../b/abrfont size=-1font color=#6f6f6fTelegraph.co.uk,nbsp;United Kingdomnbsp;-/font nobrOct 14, 2008/nobr/fontbrfont size=-1Either that or something along the lines of a Seve Ballesteros US university scholarship for a gifted young compatriot who wants to combine bgolf/b and b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.sportsnetwork.com/merge/tsnform.aspx%3Fc%3Dsportsnetwork%26page%3Dgolf-m/news/news.aspx%3Fid%3D4185205cid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNGCu_r8AFLRcBpcPu3pcI-94KkKLQOut of the Rough/a font size=-1 color=#6f6f6fnobrSports Network/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://news.bbc.co.uk/sport1/hi/golf/7666554.stmcid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNGmHGp31_JeM-rFvk6pq4RI-LO3qAWorld of bgolf/b backs legend Seve/a font size=-1 color=#6f6f6fnobrBBC Sport/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://entertainment.timesonline.co.uk/tol/sport/golf/article4932306.ececid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNGnME6M7cr88M6tj2myiPTzvjyllwBallesteros put the pride back into European bgolf/b/a font size=-1 color=#6f6f6fnobrTimes Online/nobr/font/fontbrfont size=-1 class=pa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.kbc.co.ke/story.asp%3FID%3D53070cid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNHYYcynjSHdrEKtLbC9HUfWrLjLkwnobrKenya Broadcasting Corporation/nobr/anbsp;- a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://msn.foxsports.com/golf/story/8669492/Seve%27s-charisma-elevated-golf-in-Europecid=1255778126ei=saX2SMa3IKbU6gPEzr2VCQusg=AFQjCNHpZuN6UpiwYOwXwXEoTIXSx7ZscAnobrFOXSports.com/nobr/a/fontbr/font class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1255778126hl=ennobrall 1,706 news articles/nobr/a/font/div/font/td/tr/table
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