The long and sometimes contentious debate over whether golfers are really athletes may never be decided, but it is undeniable that the overall image of a golfer has undergone a distinct transformation in recent years.Gone are the loud, checkered pants, which have been replaced by practical khakis and cotton solids. Gaudy striped golf shirts with cardboard collars have been replaced by soft-collared, pique pastels. Tasseled shoes have given way to the saddle variety.
Now, finally, the gut we used to see on the professionals is on its way out. Health-minded flat bellies, who do the previously unheard-of by stretching, working out, and watching what they eat, increasingly dominate the PGA TOUR and even the Senior PGA TOUR.
There are many aspects to achieving the proper nutrition needed for sustaining enough energy to finish all 18 holes, but one stands out among the rest.”Hydration is the most important element,” says Kathy Stone, a registered dietitian who works with numerous pro golfers. “As little as a two-percent loss in weight on the golf course can negatively affect performance.” Stone, who served as team nutritionist for the NHL’s Florida Panthers, recommends that golfers replenish their energy reserves by drinking athletic sports drinks during the round. “Glycogen in the liver converts the carbohydrates from the sports drink to glucose for energy,” Stone insists. “Your energy tank needs to be full.”Bioenergetics and nutrition consultant Karla Phillips of Body Wise International in Hawaii maintains that the choice of sports drink is important. “Many commercial sports-drink products are just high in sugar and salt,” says Phillips. “Try to choose a re-hydration drink that lists a good ratio of calcium, magnesium, sodium, potassium, and chloride.
The body prefers carbohydrates as its source of calories. Carbs are used by every cell in the body, particularly the brain.” LPGA player Michelle McGann, though, is among a growing number of people who count their carbohydrates carefully these days. “I try to eat lots of protein – meat, chicken, eggs, and cheese,” she says, “but I still have to have some ‘carbs’ for energy.” Stone warns that high-protein/low-carbohydrate diets don’t necessarily mix well with athletic performance because protein does not convert to energy as quickly, or easily, as carbohydrates. Solid sources of carbohydrates include simple low-fat choices like fruits, vegetables, spelt pasta, yogurt, bagels, pretzels, and whole grain crackers. “Research seems to indicate that the average person’s diet should be comprised of approximately 20 percent fat, 20 percent protein, and 60 carbohydrates,” says Phillips. “
The carbs provide the energy to the brain and cells and supply enough excess glycogen to be stored in the liver and muscles for later use.” “I’ve learned to try to get my carbohydrates from healthier sources,” says 1996 British Open champion Tom Lehman. “Instead of a big stack of pancakes before a round, I’ll opt for fruit.” Lehman’s strategy of choosing fruit is wise, according to Stone. “Too much sugar before or during a round can make a player feel bloated and irritable,” she explains. “You can get a quick energy burst from a candy bar, but the low that will follow is not worth the high.” There are many options for healthier protein and energy bars. Eating some protein with every meal stabilizes the blood sugar to maintain consistent energy levels. A well-balanced pre-round meal, like a turkey sandwich, a piece of fruit, and perhaps a salad would serve your game just fine.
But what about the time-honored tradition of eating a halfway house hot dog at the turn? “A hot dog is mostly fat,” says Stone, “but certainly acceptable if eaten only in moderation.” Moderation and balanced meals seem to be the recurring theme, but it is a message that is not always easy to accept. “Eating is one of my favorite things to do,” laughs PGA Pro Robert Damron, who at 5’8″, weighs 185 pounds. “I’m old school in that way. I’m not afraid to have a big meal the night before a round or a breakfast of eggs and hash browns.” “I pretty much eat anything I can see,” five-time PGA TOUR winner Fred Funk says with a grin. “If my tee time is late, I make sure to have a later breakfast!”
Choosing to eschew the motorized cart and walk a golf course will only aid your cause, and your engine will certainly burn a lot cleaner. Before you set off on your round, remember to be sure your energy tank is full. Of course, make equally certain that you fill it with premium fuel in the way of proper foods, and top it off with a dose of complex carbohydrates.
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