To make sure you are playing your best game on the course, it is important to know exactly how to fuel your body, and what foods and drinks are the best to ensure you get all the nutrients that you need. It is also important to know what types of foods and drinks can drag you down during your game and are best to avoid.
Before you begin your game, you should look to fuel your body with carbohydrates. When you’re looking into what types of carbs to take in, make sure that you are eating carbs that will not raise your insulin levels and cause you to be fatigued. These types of carbs can be found in foods such as bagels, pancakes or donuts. The types of carbohydrates that you are looking to eat will include fruits, veggies as well as any pasta, bagels or bread that is specifically whole wheat. It is important to make sure that your body has the energy it needs to spend 4-5 hours on the course!
During your game, make it a habit to take a few sips of your water eat each tee. Reminding yourself to continuously drink water will keep you hydrated during your game, which is vital, especially in warmer weather. If you’re looking to switch up your drink, grab some Gatorades or drinks that have electrolytes in them to give you more energy. Drinks that you should stay away from during your game include drinks such as coffee, due to caffeine, and fruit juice, due to sugars.
You may also want to pack some snacks to have while you’re on the course. Pack snacks that are packed with nutrients, versus snacks that will give you empty calories. Some healthy snack options include nuts, yogurts, peanut butter, Clif Bars or beef jerky.
After the game ends, you will want to refuel your body and allow muscles to repair. Eat some protein-packed foods such as grilled chicken or scrambled eggs to allow your body to replenish in a healthy way.