Golf may be considered by some to be a low-intensity workout, but in one hour, the average woman has 400 calories burned playing golf. That doesn’t mean that you need to carb-load like you might for a race. Rather you need to train your body to sustain itself by providing regular fuel to keep up the pace and to fuel your muscles to walk the course and to power up your swing.
Before Your Tee Time
Skip the coffee and Danish before your morning tee time. They’re sure to provide empty calories that cause a sugar rush followed by a drastic drop in energy. Instead eat a meal (not too heavy) at least an hour or two prior to your game that provides a mix of protein, carbs and healthy fats. Carbs provide instant energy while protein and fat help your body sustain a level blood sugar. A great choice would be an omelet with whole-grain toast, steel-cut oats and yogurt, or high-protein cereal with milk.
Your muscles need an energy source to work at optimum levels, so a small snack with 15 to 20 grams of carbs is ideal. A small sandwich, yogurt, energy bar or granola bar should do the trick.
On The Course
Make sure you eat a snack every two hours during play to keep your muscles nourished and energy up. Since you’re on the go, energy bars, sports drinks or yogurt smoothies are convenient options.
You should prep your body for the game with at least 16 ounces of water two hours before your tee time. About a half hour before you start, drink another 12 to 16 ounces. While you’re on the course, make sure you drink about four to six ounces of water for every 20 minutes to keep your body hydrated.
After The Game
Don’t skip the 19th hole! Join your girlfriends for a meal at the clubhouse. Not only will you get to enjoy their company and a few laughs about wild shots, you need to eat a meal within an hour of the game for proper muscle recovery. A balanced meal with protein, whole grains, fruits and vegetables will help your muscles recover properly so you can get back out on the course.
Women’s Golf & Travel does not discriminate against anyone on the basis of sex, race, color, religion, ancestry, national origin, disability, medical condition, genetic information, marital status, or sexual orientation. Everyone is welcome to participate.
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