A Nutrition Plan for Golfers

Golf is a popular sport enjoyed by people on every continent which is played by enthusiasts from ages one to 100 years old. Although it is a leisurely sport, golf offers multiple health benefits. According to the Harvard Health Publications website, golf is good for the heart and improves endurance because you walk about four miles when playing 18 holes. A healthy nutrition plan will help you remain energetic when playing golf.

  1. Foods to Avoid

    • A golf nutrition plan consists of avoiding starchy carbohydrates, like white potatoes and white bread, corn and sugar-laden foods. These foods, especially eaten before hitting the links, will leave you feeling sluggish and cuts your reaction time. You also will not have the energy needed to walk 18 holes, especially if the course has hills. Caffeine and alcohol negatively affects your play on the golf course. Fitness for Golf says caffeine over stimulates your muscles and increases your heart rate. Instead of helping you focus on your game, caffeine actually decreases your ability to concentrate on your game. You shouldn't drink alcohol before heading to the golf course because you will reduce your coordination.

    Energy-Enhancing Carbohydrates

    • While carbohydrates, like foods made with white flour and junk foods, will not help your game, good carbohydrates keep your energy levels up while playing golf. Good sources of carbohydrates include whole grains, beans, fruits and vegetables. Start the day with a bowl of oatmeal or cold cereal with milk, a half a banana and orange juice. If you eat a sandwich for lunch or dinner, use whole wheat bread with your lean meat and load it with dark green lettuce and tomatoes. Eat a piece fruit like oranges, apples and bananas as dessert or before playing golf.

    Proteins

    • Couple all meals with healthy proteins and fats found in lean meats like fish, skinless chicken and pork. A vegetarian golfer can eat proteins in low-fat dairy products, soy, beans, peas, nuts and seeds. To make a complete protein, vegetarians must combine foods, such as beans and rice or corn and beans. MedlinePlus says protein helps repair the cells in your body and make new ones, and it builds muscle mass in older golfers. Proteins are also filling, keeping you from feeling hungry during a long day on the course. You can snack on nuts and seeds if you get hungry between rounds. Protein bars also provide an energy boost when golfing.

    Dietary Plan

    • You need to spread out your meals in order to keep your energy up during the day. Stuffing yourself before hitting the golf course, even with healthy foods, will make you feel tired. Instead, you should eat six small meals a day -- breakfast, lunch, dinner and two snacks. Remember to drink at least 64 oz. of water a day, more if plan to play golf all day.