Sports Kinesiologist and nutrition specialist Lance Geringer explains why you need to eat plenty during a round of golf, and don't worry, you won't put on weight!
A couple of things I consistently hear from golfers are: “My round started off okay, but on the Back9 I felt a bit tired and dropped a few shots!” or “I didn’t feel my best during the round and made some bad decisions - which cost me a couple of shots.”
How many rounds have you played where you’ve found yourself lagging on the Back9? This is due to physical and mental exertion- more commonly known to golfers as “Back9 Fatigue”. I’m going to tell you how to stop “Back9 Fatigue” once and for all and save those dropped shots!
Why fatigue occurs?
Most golfers believe that eating a banana or granola bar is enough food for a game of golf. Let me tell you right now that it isn’t! Research has shown that over 18 holes, golfers will walk an average of 5 miles, swing their clubs 200+ times, all the while pushing a cart or carrying their clubs. All this exercise burns around 1200 calories! A small snack - like a 100 calorie banana or granola bar - does not supply enough energy to replenish the amount you lose over 18 holes of golf, leading to the body and brain not functioning properly [Back9 Fatigue].
Feed your body the right energy!
While all food is energy, not all energy is equal! Golfers want performance, which only comes from foods that slowly release their energy over time [oats, wheat, fruits that haven’t fully ripened], whereas chocolate bars and cookies release their energy quickly, causing the ‘sugar crash’.
Here are some of my best/worst food choices:
Best: Mixed Fruit and Nuts. Granola bars. Bananas and pears are good but you’ll need a few of them and they can get bruised in your bag.
Worst: Chocolate bars/biscuits contain too much sugar, causing your blood sugar to spike and then drop, leaving you feeling lethargic. Crisps contain too much sodium, which can lead to dehydration.
Don’t restrict calories!
How many calories does a female golfer need during their round? I have seen many eat low calorie snacks - between 100 and 175 calories. This is still not enough for 18 holes! You’re working as hard as the men out there and 175 calories doesn’t come close to supplying what your body and brain need for a round of golf.
Playing at your best requires 100-140 calories every 3 holes starting on the back 9. For those who will say, “400 calories! I’ll gain weight if I eat that!”, I’ll respond with: I’ve been advising golfers for almost 20 years on how to eat and get into shape, and I can assure you that you will not gain any weight! Your body is burning more calories over 18 holes than you’re consuming; more calories out than in means no weight gain- that’s a science fact!
Remember, eating properly not only makes a difference in how you feel but also how you play, so if you snack on the right food at regular intervals you won’t have to worry about “Back9 Fatigue” and dropped shots again!
Visit: www.lancegeringer.co.uk - developer of the Golf Performance Bar
