Week 12: Food For Thought

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Proper nutrition can give you an edge on the course.

A great eating plan can help you on the course as much as a great game plan.

Proper nutrition can give you an edge on the course, especially on the back nine when your stamina and concentration begin to waver. Here are a few simple steps you can keep in mind as you prepare for your next round.

Before Your Round

"Be sure to eat 30-45 minutes before teeing off," says Cynthia Sass, RD, a nutrition consultant for athletes including the World Champion Philadelphia Phillies. The meal should provide you with "time released" energy to your muscles and brain and keep your blood sugar steady. Your best meal will be a combination of low fiber, easy to digest grains or fruit, some lean protein and a plant-based fat.

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A good example is an egg white omelet loaded with vegetables and a few slices of whole grain toast with a ripe avocado spread. Add a small side order of 0% Greek yogurt mixed with berries, whole oats and slivered almonds and you are in business. Butter or fried foods will take longer to empty out of the stomach. It also diverts blood flow away from your brain and muscles and toward your stomach, making you feel bloated. Try to avoid very acidic foods, which can also cause stomach upset like large portions of citrus fruits or tomato juice.

During Your Round

Stay hydrated. Even if you are not sweating, you are continuously losing fluid through your skin and breath. Sass recommends drinking about one cup of water every 15-20 minutes if possible. If you are sweating heavily, use a sports drink to replace not only fluid but electrolytes like sodium and potassium as well.

Carry some small, frequent snacks with you to eat throughout the day, about two-to-three hours apart. These should also be easy to digest, low in acid, and relatively low in fiber. Good portable choices include almonds, energy bars made from nuts and fruit or whole grains. Bananas or unsweetened dried fruits like apricots are great as well.

After Your Round

A golfer's body takes a lot of wear and tear on the course so a recovery meal, ideally within one hour of finishing, is key to repairing and maintaining muscle mass. Think of the post-game meal as a puzzle. It should include the following pieces: vegetables (aim for 3 different colors if possible to provide a broader spectrum of nutrients and antioxidants), a lean protein, some whole grains, a plant-based fat and plenty of fluid.

"Try vegetables stir-fried in sesame oil with chicken breast and brown rice or a large salad tossed with an olive oil based vinaigrette paired with grilled salmon steak and quinoa," says Sass. Dinner should be served with plenty of water. If you have a sweet tooth, make dessert an antioxidant-rich dish of berries drizzled with melted dark chocolate. You can also splurge with a fruit or whole grain based dessert like cherry cobbler or an oatmeal cookie.

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This is a paid placement by DePuy Mitek, Inc. The opinions expressed above are those of DePuy Mitek, Inc. and do not necessarily reflect the opinions of the PGA TOUR.