Friday, March 2, 2012

Golf Snacks to Attack the Back 9

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