4 Tips For Healthier On-Course Eating W
hether you’re selecting a beverage, snack or mid-round meal, there are ways to replenish without compromising your health or jeopardizing your game.
Golf is a difficult sport as it is, the last thing you need is the sugar shanks, a beer belly, or a bagel butt ruining your round. Refuel your body at the turn with these four tips, and you’ll find it easier to crush tee shots, sinks putts and recover from a long day on the links.
1 Plan Like a Pro Before you hit the
course, it’s important to plan ahead to ensure you have the healthy beverages and foods you need to benefit your body and fuel your performance. Start by hydrating with
at least 16 ounces of water before your round, and pack a bottle to refill on the front nine. Avoid the sugar shanks by skipping the soda, energy drinks, caffeine concoctions and other sugary beverages. Add variety to plain water by inserting citrus wedges, cu- cumber slices, grated ginger or frozen berries. Next, pack a snack.
Waiting to find food until you’re “starving” on the sixth hole is right on target for making poor nutrition decisions. Include an apple and almonds, celery and peanut butter, or a banana and cashews to keep your energy high on the course. Lastly, look at the snack
shack menu ahead of time so you already know what you’re going to order, and don’t fall victim to a sugary sweet that is sure to sabo- tage your game. Save any indulgences for celebrating after your round.
2
Set Up For Success Set up your mid-
round meal with success by including some muscle-
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NCGA.ORG / WINTER 2015
building protein. Excellent for hitting it long off the tee, protein serves as the body’s basic building blocks for growth and energy. In addition, protein is made up of amino acids that support your neurotransmitters, which keep you focused. Good protein sources in- clude: eggs, chicken, turkey, fish, seafood, pork, beef, beans and cottage cheese.
3
Go For The Green Hit more greens and
boost your nutrient intake by enjoying greens such as vegetables, salads, and let- tuce wraps. These colorful carbohydrates are digested slowly to keep your blood sugar levels stable for a consistent round. Enjoy greens before grains. In other words, select veg- etables before bread. Avoid eating too many refined foods at the turn, such as bread, potato chips or French fries. These high- carb foods will make you sleepy on the back nine. Se- lect healthier alternatives by getting sandwiches lettuce wrapped, ordering salads or enjoying sandwiches with half the bread.
4
Follow Through Complete your mid-
round meal by adding a natural fat, such as sliced avocado, guacamole, olives,
olive oil, almonds, peanut butter, cheese, cottage cheese or sour cream. Natural fats are especially helpful for providing sus- tainable energy, reducing sugar cravings, and in- creasing satiation. In other words, playing your best is
High Energy to Shoot Low
GRAB AT THE TURN 1. Hard-boiled eggs and fresh fruit 2. Sliced turkey rolled with spinach and avocado 3. Chicken salad 1/2 sandwich on sourdough bread 4. Sausage with sliced cheese and an apple 5. Lettuce-wrapped cheeseburger with avocado and tomato 6. Ham with sliced cheese and green apple 7. Tuna with tomato and avocado on a slice of sourdough 8. Double hot dog with mustard, pickles and onion relish 9. Tri tip or roast beef sandwich on sourdough with onions and peppers
PORTER’S AT THE TURN Have the 300 degree roasted turkey, bacon, avocado, lettuce, tomato. Skip half the bread and omit the chips. Add a fresh fruit cup. Condiments: grilled green onions, mustard seeds, and pickles.
HEALTHIER ALTERNATIVES • Swap the soda for iced tea sweetened with stevia • Try a half sandwich by removing half the bread • Order a lettuce-wrapped burger • Ditch the chips and add fresh fruit • Switch the candy bar for dark chocolate and nuts
Editor’s Note: All of these items can be custom ordered at Porter’s at the Turn at Poppy Hills, but for the most expedient service, call ahead at the ninth tee.
Certified Nutritionist CATE RITTER runs THE LEAN 18 Nutrition program for MTT Performance at Poppy Hills Golf Course.
not about going “low fat,” but selecting healthy fats that keep your energy high so you can focus on shoot- ing low. Spare your belly and save
your score by learning what foods and healthier alterna- tives to grab at the turn.
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