Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even keep your blood pressure down to help you keep your cool after a bad shot.
Over the next few weeks, I will present tips on nutrition, hydration and energy management to help you sustain your highest energy levels of energy and play your best golf, explaining why its so important to playing well for 18 holes and give you some nutrition choices you can make at the course and a great snack recipes that you can make yourself to put in your golf bag.
Disclaimer-The recommendations and tips I present are general and merely suggestions for informational purposes only. You should consult with your physician for specific dietary and nutritional needs.
Top 5 Nutrients to Help You Play Better Golf
Adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even keep your blood pressure down to help you keep your cool after a bad shot.
Not getting enough of certain vitamins and minerals can be a risk factor for chronic diseases and can impair your performance on the golf course.
Consider adding these nutrients to your daily diet to help improve your game:
Calcium
Helps build and maintain strong bones
Helps muscles contract for a proper Swing
Important role in keeping the heart beating when anticipating an important shot or putt
Plays a role in nerve function
Where to find it
Milk
Cheese
Yogurt
Calcium fortified foods (such as bread, cereals, soy milk and nutritional bars)
Tofu made with calcium sulfate
Certain green leafy vegetables (kale, broccoli, bokchoy)
Iron
Is part of hemoglobin, the part of the blood that carries oxygen from your lungs to your cells
Keeps immune system strong to help fight infections
Prevents anemia, a major cause of fatigue
Where to find it
Meats such as liver, beef, chicken, pork
Fortified cereals and breads
Pumpkin seeds
Soybeans
Spinach
Legumes (kidney beans, black beans, pinto beans, lentil and chickpeas)
Potassium
Helps fluid balance in cells of body
Helps maintain proper blood pressure to keep you cool under pressure
Helps transmit nerve signals
Helps muscles contract
Where to find it
All fruits (bananas, plums, peaches, apricots, oranges and pears)
Potatoes
Milk
Legumes
Tomatoes
Almonds
Sport Drinks
Omega -3 Fatty Acids
Help reduce inflammation in sore muscles
Help to thin the blood and prevent clotting and clogging arteries
May reduce blood pressure and triglyceride levels
Where to find it
Fatty fish like salmon, sardines and herrings
Flaxseeds
Canola Oil
Walnuts
B-Vitamins (folic acid, thiamin, niacin, riboflavin, B6, B12, pantothenic acid)
Important to produce energy in all cells of the body to keep you focused.
Helps the body use sugars and fatty acids to give you energy to play.
Plays a vital role in making new cells so you recover after a round.
Where to find it
Fortified breakfast cereals and other grain products
Meats
Eggs
Vegetables
Legumes
Milk and Legumes
For more golf fitness and nutrition tips check out my Golf Fitness Book…
Want to get to get my golf tips on your phone? Get the new Cardiogolf App… Cardiogolf App available on iTunes…click here… Find out your golf personality Live Online Lessons Work on your golf game and get some exercise at the same time. Check out my new Cardiogolf Live On-Line Classes. All you need is a webcam to participate. You can learn golf-specific exercises in the privacy of your own home. The classes are interactive so you can ask questions and get feedback on your technique. The classes are small and affordable. Work on your golf swing and learn exercises to improve your strength and flexibility specific to golf. Cardiogolf Live Golf Fitness Workout to Increase Distance and Consistency-Cardiogolf Cardiogolf is a golf specific workout designed by LPGA Teacher of the Year Karen Palacios-Jansen. Participants learn exercises to promote better swing mechanics, flexibility, strength and balance throughout the golf swing. The routine is a combination of swing drills and golf specific exercises. It accommodates every golfer regardless of gender, age and skill level or fitness level. All you need is a 4 x 4 sq ft space to do the golf swing exercises. If you don’t have a short practice club or enough room to swing a club, you can use a soccer ball or tennis racquet to simulate the golf swing. We will be doing practice swings, but you can do all the exercises without a club as well. I will show you how. We will not actually be hitting balls, but exercises to improve your swing mechanics as well as flexibility and strength. Click here to sign up and for more information. Your Favorite Classes Sunday, September 2, 2012 Breaking Your Scoring Barrier-Mental Management to Lower Your Handicapwith KPJ Golf InstructionSunday, September 2, 2012 • 4:00pm – 5:00pm EDTMore times
Monday, September 3, 2012 Golf Fitness Workout to Increase Distance and Consistency-Cardiogolfwith KPJ Golf InstructionMonday, September 3, 2012 • 6:30am – 7:20am EDTMore times
5 students have taken this class.
Tuesday, September 4, 2012 Breaking Your Scoring Barrier-Mental Management to Lower Your Handicapwith KPJ Golf InstructionTuesday, September 4, 2012 • 7:30am – 8:30am EDTMore times
Breaking Your Scoring Barrier-Mental Management to Lower Your Handicapwith KPJ Golf InstructionTuesday, September 4, 2012 • 8:30am – 9:30am EDTMore times
Friday, September 7, 2012 Golf Fitness Workout to Increase Distance and Consistency-Cardiogolfwith KPJ Golf InstructionFriday, September 7, 2012 • 7:30am – 8:20am EDTMore times
5 students have taken this class.
Golf Fitness Workout to Increase Distance and Consistency-Cardiogolfwith KPJ Golf InstructionFriday, September 7, 2012 • 8:30am – 9:20am EDTMore times
5 students have taken this class.
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