by: Cate Munroe (Cate's Nutrition Kitchen)
Leaving the house with a healthy meal under your belt, doesn’t mean
your work is done! A day on the course requires that you keep your body
fueled and your mind sharp for the long haul.
Too often golfers think of snacks as something they throw in their
bag or grab at the turn. Unfortunately, many snack choices are processed
foods high in sugar and or refined carbs, such as pretzels, crackers,
cookies, granola bars, etc. In addition, they’re usually low in quality
protein and natural fats. Consuming such nutritionally inadequate foods
will give you a good chance of riding the bogey train on the back nine!
Make a commitment to consuming more nutritionally balanced, whole foods.
Failure to prepare is preparing to fail. Plan ahead and enjoy delicious
treats that provide consistent energy and maximum focus. Start by
replacing refined carbs such as pretzels with simple whole foods like
walnuts. Stop focusing on calories and start focusing on nutrients. Make
it your goal to consistently choose whole foods over processed
products. Always read labels and, although it might seem obvious, avoid
foods containing words you can’t pronounce.
Enjoy snacks with natural fats, like avocado, nuts, nut butters,
seeds, etc. Sustainable energy is NOT about eating low-fat, but rather
finding low-sugar alternatives. If you like something that has a bit of a
sweetness, try including some fresh fruit. Always balance carbs with
protein and fat when possible. Fat lowers the glycemic load of any type
of carbohydrate, meaning the sugar from that food enters the blood at a
much slower rate. The lower the glycemic load of the food, the better.
Fat also provides high satiation, keeping you full long after you eat so
you can focus on the shot at hand instead of your growling stomach.
Pack From Home
Almond Butter with Apple, Cucumber or Celery
Beef Jerky + Walnuts + Pear
Cheese + Apple + Ham
Chicken + Olives + Hummus + Carrots
Hardboiled Eggs + Guacamole + Tomato
Organic Peanut Butter + Celery
Red Pepper + Carrots Sticks + Olive Oil + Balsamic
Yogurt + Blueberries + Pecans
At The Turn
Beef jerky, mini bag of walnuts and a pear
Sausage, couple slices of cheese & an apple
Tuna on 1 slice of sourdough with tomato & avocado