Golf is a game of strength and mental endurance. There’s no wild flailing of arms or muscle-tearing sprints, but you need to have a deep body and mental awareness while playing golf. As a golfer, the food you consume is a major, yet silent player in this equation. It decides how tight your club swing will be. It demarcates the hole till which you will play with full energy and precision. A change in your diet to include these 10 superfoods will not just boost your physical abilities on the course, it will keep your mind razor-sharp against the unpredictable obstacles.
1. Salmon
- Why it’s good for women golfers :
The superfood that is generally hailed by all people. It provides healthy and fulfilling fat. But the most important takeaway from Salmon is Omega 3 fatty acids. As an important component that our body cannot produce, Omega 3 needs to be derived from the food we eat. And Salmon is the tastiest source. One serving of Salmon fillet will satisfy at least 40% of the daily vitamin and protein requirement. A dinner of salmon the night before your golf game will make a healthy meal. You can bake it, poach it, barbeque it or go with the usual steaming and grilling. It’s also advised to stick to lean meats before golf and salmon makes the cut.
2. Baked Kale Chips
- Why it’s good for women golfers :
Kale is not just for the dainty women in fine dining venues, trying to keep fit. Kale is a superfood of epic proportions. No reason golfers shouldn’t love it. Surprisingly, Kale supplies more calcium than milk in one serving. Nutrient density-wise, kale trumps all other food items. Vitamin A, K and C are supplied in abundance. Vitamin C is vital to keep the muscles well-oiled and at their top behavior. As golf involves engaging and restraining muscles, the importance of Kale is manifold. Kale’s antioxidant properties are your strongest defence against muscle, joint and tendon damage.
Remove the thick stems of Kale leaves and tear them into eatable pieces. Toss with Olive oil and bake them in a preheated oven for 10 mins. Ta-da baked Kale chips ready!
3. Apples, Pears and Bananas
- Why it’s good for women golfers :
These familiar and easily available fruits are life-saving before, at and post the golf rounds. Many golfers like to munch on an apple or peel a banana between holes. Banana helps refill the potassium levels in body. Golfers lose this critical element through sweat. So on-the-course banana eating will prevent muscle cramping and discomfort. Apple and pear lend you a quick energy boost because their simple sugars easily disintegrate and get absorbed in the blood. They are low calorie and have virtually no fat. Their soluble fiber conditions the digestion process so that you get maximum nutrients out of what you eat.
4. Beef Jerky
- Why it’s good for women golfers :
There’s nothing as satiating as natural beef jerky on the course. And we are not talking about the type that has been treated with chemicals, sugar, salt, the works. Many brands like the Shurky Jurky, Uncle Andy’s Tex’s Tangy BBQ etc. have safe and untreated jerkies. They have a low fat content, an appreciable dose of protein and an enviable shelf life. They are easy to carry around in your golf bag, as convenient as chocolate bars but easier on your health. It is the best snack to have on the course. And you are least likely to choke on it.
5. Oats and Oatmeal
- Why it’s good for women golfers :
An oatmeal breakfast before you head to the course will channel your energy gradually. Its beta-glucan content makes it a low glycemic index food. This helps diabetic golfers retain more control over insulin production. They also feel more sated and energized on the golf course. Cook oats with milk for better taste and nutrient potential. You can add fresh fruits like blueberries, sliced bananas, apples etc. to the mix. Throw in some yogurt and nuts like walnuts or almonds to give it a crunchy texture. You can hardly reach for a chocolate when you have had such an appetizing breakfast.
6. Chia Seeds
- Why it’s good for women golfers :
Like Kale, Chia seeds have been recognized as superfoods only recently. From antioxidants to a daily dose of nutrients, Chia seeds account for benefits ounce-to-ounce. Even a small quantity will get you over 30%of your daily Magnesium, Phosphorus and Manganese requirements. The carbohydrate content is as low as 1gram per ounce. They are loaded with antioxidants which bring you the focus and agility to be on the golf course. You can sprinkle them over your oatmeal or salad to add a bite to the dish. They can also be baked into bread which you consume as toast before or during the golf game.
7. Cucumbers
- Why it’s good for women golfers :
Whenever you see a health website, you find cucumber plastered across their pictures. There’s something fresh and rejuvenating about seeing and eating them. The most relevant quality of cucumber is their water content. It can hydrate your body inside out. Vitamin K is another important constituent of this vegetable. It sets up a solid foundation for bone health. The risk of hairline injuries and fractures are reduced by consuming this vitamin. Golfers face stress to wrists and elbow and are prone to rib fractures. Cucumbers can be your virtual armor.
You can consume these as slices with salt and pepper topped for flavor. You can pickle them in vinegar or include them in a sandwich with goat cheese.
8. Trail Mix
- Why it’s good for women golfers :
Trail Mix is a combination of high-performance food items that give you instant energy blast. It usually consists of a mix of nuts, dry fruits and sweet components. You can make use of walnuts, peanuts, pecans, cashews, sunflower seed, pumpkin seed, raisins, dried apricot and even candy. They are dangerous in their concoction. You will be walking a thin line between too much fat and energy burst. You have to take it in moderation. One tablespoon in between holes can get you enough carbohydrates for the whole round. Make sure than you keep the sugar only to flavor the trail mix. Golfers who can control their portions can resort to trail mixes.
9. Boiled Eggs
- Why it’s good for women golfers :
Boiled eggs are not just sunny to look at. They are talented in their ability to nourish you. This simple, yet delicious side to your breakfast can impact your energy levels on the golf course. Unlike omelets, these are cooked with just water and carry little saturated fat. Vitamin A from eggs takes care of your bone health while Vitamin B12 plays an important role in improving your metabolism. You can easily inculcate boiled eggs into your daily meals by slicing them up and garnishing with salt and pepper. You can top the salads with boiled eggs or pour soup over their slices to suit your palate. As for concerns about cholesterol, even Dietary guidelines from USDA have stopped ostracizing dietary cholesterol from eggs.
10. Dark Chocolate
- Why it’s good for women golfers :
If you find it difficult to kick the chocolate habit, stick to the healthier ones. Limited amounts of dark chocolate can bring you all the goodness that chocolates stand for. 100 grams of dark chocolate will provide more than 50% share of daily requirements of iron, Magnesium, Copper and Manganese. It is a potent source of antioxidants. It can improve blood circulation and regulate your blood pressure. You can use pieces of this chocolate bar in your trail mix or fruit mix. Make sure you use the clean brands of dark chocolate like Alter Eco, Sweetriot, Good Cacao etc.
Golf nutrition is instrumental in lowering your golf handicap. It’s a matter of how alert your mind and how lithe your body remains during the game. We would recommend fluids like normal water or honey-lemonade to go with the superfoods. With an eye over your food intake, you will find yourself challenging yourself and others on the golf course.
Author Bio:
I am Dominic J.Leon. At my website ubergolf.net, we provide holistic literature towards the development of your golf career. We have all the information you need to bring your A-game to the golf course. We will arm you with comprehensive knowledge about all things golf, from the golf gps, golf push cart, golf clubs to all about indoor golf. We specialize in buying guides, reviews, how-to tips and golf nutrition tips. If you would like to learn and grow with us as a golfer, do follow us on our website.