Jan
21

A nutrient diet to golfer is as important as golf clubs to them. For golfers, a balanced diet begins with eating at least 50% of your total caloric intake from carbohydrates such as whole grains, breads, pastas, rice, fruits, vegetables, and low-fat dairy. Carbohydrates are the body’s preferred energy source during activity. It fuels the brain and nervous system, preserves protein while helping to burn fat. Consuming carbohydrates during activity helps maintain blood glucose levels, allowing the golfer to have improved concentration.

Protein is another important macronutrient to incorporate into the balanced diet. Have 6 to 8 ounces of protein daily, and choose lean protein sources such as chicken, fish, round or loin cuts of beef, beans or legumes. Protein is needed for growth and repair of muscles, and helps regulate body processes as enzymes and hormones.

Fat is the final macronutrient in the balanced diet. Fat, like carbohydrate, provides fuel for working muscles, but it is a more concentrated fuel source. Recommended fat intake is the same for athletes as for all healthy people – no more than 30% of your total calories coming from fat. This is approximately 4-5 servings of fat (based on 2000 calories). One serving of fat equals 1 teaspoon of oil or margarine, 6 nuts, or 2 teaspoons of peanut butter.

Fill up on fluids

Hydration is an imperative component in the successful golfers game. Consuming adequate fluids before, during and after playing golf is beneficial. Even a slight decrease in bodyweight due to dehydration can affect your performance and result in fatigue & mental dullness. Consume approximately 8 oz of fluid before tee time. While golfing consume 4-8 oz of fluid every15-20 minutes or at every hole. If celebrating with alcoholic beverages is planned at the 19th hole, alternate fluid (nonalcoholic) with alcoholic drinks. Alcohol acts as a diuretic and actually increases fluid loss, so it is not a good choice for the replacement of fluids lost during the round of golf.

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Jan
9

Golfers don’t always pay a lot of attention to their diet before they play a round of golf. Perhaps they should. Walking a round of 18 holes means that you are traveling about 4 1/2 miles over a four-hour period. Just as cheap golf clubs for golfers, good diet is as the same to them.

Golf is less intensive, physically, but more intensive, mentally, than rugby, so the nutritional requirements are completely different. A golfer is expected to have muscular and mental endurance, and needs to concentrate for up to five hours at a time, making sure his muscular posture is consistent.
Follow these tips, given by a registered dietician and enjoy better golf :

Before a long day on the course, eat a low glycaemic meal (e.g. dairy foods, lentils, legumes, apples & other deciduous fruit, pasta, nuts, high-fibre bran, dried beans), which is easily digested. This will give you sustained energy & prevent the mental & physical ‘low’ that we often feel when we exercise on an empty stomach. If you don’t have an appetite, get hold of a meal-replacement milkshake.

Eat something every 2 hours while on the course. Make sure you have nuts or raisins in your golf bag to carry through.

Make sure you have enough water or sports drinks like Powerade or Energade to quench your thirst. Sports drinks are better than water, because they contain fluids, carbohydrates and electrolytes. Avoid alcohol for at least 24 hours before your round. Otherwise, have a good healthy breakfast before you take out your discount golf clubs .

Before drinking alcoholic drinks after your round, make sure you’ve recovered your sugar levels by eating a sandwich and drinking a non-caffeinated soft drink. Alcohol reduces your blood sugar level and dehydrates you. It also delays the healing process, so if you’re injured, rather stay away from the 19th hole.

At the halfway house, eat a meal containing carbohydrates and lean protein (e.g. a chicken sandwich.)

If you’re playing in a tough tournament, eat foods rich in vitamins B1 (e.g. cereals, legumes & Marmite), B6 (e.g. eggs, nuts & bananas) & B12 (e.g. meat or jerky).

At last, stay away from fatty foods!!!
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Dec
31

Fuel for the golfers

Posted In: Golf Pros by Amy

Golf is a  sport that can test of the athlete’s physical and mental endurance. While golf equipment and physical fitness are important to the game, a balanced diet is often the most overlooked aspect that all serious golfers must consider.

For golfers, a balanced diet begins with eating at least 50% of your total caloric intake from carbohydrates such as whole grains, breads, pastas, rice, fruits, vegetables, and low-fat dairy. Carbohydrates are the body’s preferred energy source during activity. It fuels the brain and nervous system, preserves protein while helping to burn fat. Consuming carbohydrates during activity helps maintain blood glucose levels, allowing the golfer to have improved concentration.

Protein is another important macronutrient to incorporate into the balanced diet. Have 6 to 8 ounces of protein daily, and choose lean protein sources such as chicken, fish, round or loin cuts of beef, beans or legumes. Protein is needed for growth and repair of muscles, and helps regulate body processes as enzymes and hormones.

Fat is the final macronutrient in the balanced diet. Fat, like carbohydrate, provides fuel for working muscles, but it is a more concentrated fuel source. Recommended fat intake is the same for athletes as for all healthy people – no more than 30% of your total calories coming from fat. This is approximately 4-5 servings of fat (based on 2000 calories). One serving of fat equals 1 teaspoon of oil or margarine, 6 nuts, or 2 teaspoons of peanut butter.

Fill up on fluids
Hydration is an imperative component in the successful golfers game. Consuming adequate fluids before, during and after playing golf is beneficial. Even a slight decrease in bodyweight due to dehydration can affect your performance and result in fatigue & mental dullness. Consume approximately 8 oz of fluid before tee time. While golfing consume 4-8 oz of fluid every15-20 minutes or at every hole.

Before the morning round:

1 cup oatmeal
1 banana or 1 cup orange juice
1 cup skim milk or 1 cup nonfat yogurt
2 slices whole-wheat toast
2 teaspoons margarine

After the 9th hole
12 ounces Sports Drink
2 tablespoons peanut butter and crackers
or 1 piece of fruit
or 1 granola or cereal bar

Don’t forget to re-hydrate as mentioned above!
3-4 ounces grilled chicken breast
1 cup brown rice
1 cup steamed broccoli
1 cup mixed greens salad
2 teaspoons low fat dressing
1 cup fruit salad

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