Golf requires coordination, concentration, and a lot physical effort to play your best, so what you eat and when you eat it can be the difference between winning your club championship or member/guest and getting placed in the 4th flight. Your golf nutrition should supply you with a short-term boost, as well as with continued nutrients, to optimize and sustain your performance through a complete round of golf.

Optimizing your body’s energy and nutrient demand is crucial before, during, and after your round or practice.

Resolutions:Back to Basics

1.  The key to maintaining your energy level during a round of golf is controlling blood sugar. That means avoiding foods made with refined carbohydrates (things made with white flour and/or sugars).

Examples of High Energy Foods to Eat Before, During and After a Round: Yogurt w/ fruit, eggs with whole grain breads, chili w/o meat, peanut butter sandwiches, whole wheat pancakes w/ low sugar syrup, low fat granola, whole wheat bagel w/ banana, low fat energy bars, tuna sandwich, salad w/ low fat dressing, low sugar energy drinks and water.

My favorite pre-round meal is a METABOLIQ®  chocolate shake from Qivana.  METABOLIQ® shakes are not just a good source of proteins, but a balanced meal that includes other nutrients vital your body depends on – fiber, healthy fats, and smart carbohydrates.  Not only will you be amazed by how good it tastes, but also by how long you feel satisfied and without cravings.

Examples of Energy Zapping Foods to Avoid Before, During and After a Round: Pancakes or waffles w/ syrup, Danish, donuts, white toast, hamburgers, French fries, fried foods, candy, baked potatoes, pretzels, hot dogs, soda, high fructose energy drinks and alcohol.

2. Say No to Soda on the Golf Course-

Soda is loaded with sugar and calories and totally devoid of nutrients. The caffeine in soda can actually dehydrate you leading to headaches, lose of focus and fatigue. Try to drink water instead of soda during your round. Add a slice of lime or orange to your water. Companies are not offering flavor packets for water, just make sure they are all natural.

3. Eat More Fresh Foods on the Golf Course-

Packaged foods are loaded with calories, saturated fat and preservatives that can wreak havoc on your golf game.  Try to avoid the temptations on the snack/beverage cart by bringing your own snacks from home.  Fresh foods are more nutritious and contrary to what you think, are not hard to pack.  Use small plastic containers to pack fresh fruit, low-fat cheese and whole wheat crackers or tuna and chicken salad.   Qivana has a nutritious packaged bar that is easy to stash in your golf bag if you don’t have time to pack your own snack.

The METABOLIQ® Bar by Qviana is my favorite on-course snack. Each bar is packed with a protein blend and infused with a combination of amino acids that will ignite the fat-burning furnace in your muscles. They are very versatile and can be added to the METABOLIQ®  shake for a larger meal or used as a guilt-free snack between meals.

4. Walk Whenever You Can-

Even if you ride a golf cart, you can try to walk as much as possible on the golf course. Walking helps boost your metabolism to help you burn more calories and help make your heart and bones stronger.

5. Avoid the 19th Hole Blues-

It is easy to chow down loads of calories after a round of golf.  If you have not eaten during your round, you will be over-hungry and over-eat after your round.  Avoid overeating by snacking throughout your round, so that you are not starving when you finish.  Drink a tall glass over water before your meal comes or order a small bowl of broth soup instead of eating chips or bread while you wait for your meal.

6. Play More Golf-

It is important to spend time outdoors in the fresh air. People who tend to stay inside, eat more than people who get outdoors on a daily basis.

For more information about Qivana products visit  kpjgolf.myqivana.com.