Golf tournament foods are essential to golfers when planning for a golf tournament like the upstream golf tournament. Sometimes golfers think that the rules of sports nutrition don’t apply to them or that they can tough out a tournament with minimal dietary preparation.
But
the reality is just the opposite. Because golfers play multiple rounds during a
day or play multiple days back-to-back. Therefore, it is essentially impossible
to perform well in every game if you aren’t taking in food and fuel.
While this may seem like the time when your body is
the least picky about food, performing at your peak requires a game day
nutritional game plan.
Here are some tips and recommendations for snacks during tournament play:
Your tournament
snacks should, ideally, be as food-like as possible.
On
the spectrum of energy drinks, protein powders, gels, Shot Bloks, and protein
bars to sandwiches, bananas, and nuts, try to have the majority of your fuel be
real food. Real food means food that is minimally processed and doesn’t contain
tons of added preservatives, sweeteners, chemicals, and additives.
Sports nutrition products are often a mishmash of weird ingredients. The ingredients for Shot Bloks, for example, are tapioca syrup, dried cane syrup, maltodextrin, pectin, citric acid, caffeine, electrolytes, and a handful of stabilizers and preservatives. These aren’t real foods — and while they might give you a burst of energy, their “nutrition” is unsustainable for a full day of any sport.
Real foods, or golf tournament foods that are made
up mostly of real foods like fruit, nut, and seed-based bars provide calories,
carbohydrates, protein, fats, and electrolytes, giving your body real energy to
run hard.
If you’re concerned about electrolytes, or if you’re
playing in hot and humid weather, I recommend electrolyte enhanced drink
tablets like Nuun, which offer sodium, potassium, magnesium, and calcium but
with no added sugars.
There
is, however, a time and a place for sports drinks, gels, and Shot Bloks — and
that’s for athletes who can’t handle much, or any, solid food during a
tournament. See below…
Golf tournament foods should fuel you through eight or more hours of ultimate.
As
I’ve mentioned before, playing golf all day burns a good amount of calories–and
it’s important to fuel your body while you’re playing. This starts with a
healthy breakfast.
After that, what, how much, and how often you eat depends on how well you can digest food and then exercise immediately after. These factors can vary quite a bit between golfers, so it’s important to figure out what works for you.
Practice
is a perfect time to figure out the types and timing of snacks that will
maximize your performance. In general, snacks should combine carbohydrates,
protein, and fat–but the exact ratios will be different for everyone.
There are a slew of studies that claim that one carb
to protein to fat ratio—or fueling with fluids as opposed to solids–is better
than another, but it’s important to remember that real life isn’t a clinical
study. We’re not playing in a laboratory where all confounding variables are
controlled; just because fifteen male endurance cyclists cycled faster and for
longer when they sipped on a sports drink compared to when they ate a banana
doesn’t mean that you will too.
Your golf tournament foods or snacks should not hinder your ability to play.
The
previous two points mean nothing if your golf tournament foods or snacks leads
to discomfort. If you’re the type of person who can’t handle a lot of solid
food during tournaments, you may have to rely on the more processed foods that
I mentioned above.
Fast-burning or high glycemic index carbs (carbohydrates that are absorbed into your bloodstream at a faster rate; these include foods like white bread, pretzels and dried fruits) may also be a better choice than slow-burning or low glycemic index carbs (carbohydrates that are absorbed at a slower rate; these include many whole grains, beans, legumes, most fruits, and vegetables).
Golf Snacks – Fruits and Nuts
Dried fruit and nuts are another healthy option
because they’re energy dense but don’t take up a lot of room in your stomach.
Likewise,
the previous two points also mean nothing if you’re not taking in enough fuel
to play your best. Throughout the years, I’ve seen many golfers who don’t pack
enough food, who barely eat any food at all, or who subsist solely off of
highly processed foods like energy drinks, candy bars, and potato chips.
Eating too few calories is a problem I see players
make often, and I think it’s one big reason why many golfers crash at the end
of the day. Even eating incredibly healthy, nutrient-dense foods that I would
otherwise recommend as a heathy snack — raspberries and kale, for example —
will not provide enough calories to fuel you through a tournament.
Quantity and quality need to be taken into
consideration: focus on getting enough calories from high quality foods, and
aim to get carbohydrates, healthy fats, and protein in every snack to provide
sustained energy.
Other Golf
Tournament Foods Tips
Eat often
Many
sports nutritionists say that once you’re thirsty, you’re becoming inadequately
hydrated–and you’re already playing below your optimal level. Hunger is
similar, but the effects are even more pronounced–once you’re hungry, your
abilities are reduced significantly.
Your decision-making may also take a hit; hunger
strikes, and you’re no longer the best golfer you can be. For most people, I
recommend eating small amounts of food often (every couple of holes, for
example) as opposed to large amounts only a few times a day.
This will provide your body with sustained energy,
and your GI tract won’t be as stressed since you’re eating such small amounts
of food.
Bring options
I
could probably live off the golf tournament foods in my tournament bag for
three days — not because I actually eat that much, but because I want options.
I don’t eat all of my food–or even come close to
it–because the point is to have options when I come off the course. Sometimes I
want a bite of a bar and sometimes I want a handful of snap peas. Packing
options will allow you to eat the food that your body wants at that specific
time, maximizing performance and minimizing GI discomfort.
Ideal Snacks
Banana and Justin’s Nut Butter
A banana contains easy-to-digest carbohydrates, while Justin’s Nut Butter squeeze packs provide more calorie-dense energy with protein and fats .These are perfect sideline snacks because both are portable; and the squeeze packs allow you to squeeze out as much or as little almond or peanut butter as you want.
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