Are You Getting Fatigued On The Golf Course?

Simple nutrition tips to stay on top of your game

By Mike Pedersen, CPT

Do you want to avoid those blow-up holes late in your golf round?  Do you ever wonder why you lose concentration and energy the last few holes? Do you think you need to just go hit more balls or buy some new clubs? Well, save your money and read on. 

Whenever I go out and play I am amazed at the lack of food or “fuel” golfers utilize during the round. If you don’t replenish your energy stores you are destined for a loss of energy and strokes.  How do you avoid this?  It’s easy. Bring a couple of snacks and drink lots of water during your round. I know you’re thinking there must be more to it but there really isn’t. Your body needs readily available energy every 2-3 hours.  So it’s really very simple: Bring two pieces of fruit, a nutrition bar and a bottle of water to the course every time you play and make it a habit!

 

Your water consumption should be very consistent throughout the round. If you are using a 20-ounce bottle of water you should be filling it up every four- to- five holes at a minimum to stay properly hydrated. The first few times you do this you may need to visit the course restroom a few times but stick with it. Your body will adjust and the restroom visits will be less frequent.

 

Dehydration occurs much sooner than you think.  Here’s a very simple rule of thumb. Make a mental note of what time you ate your last meal before you got to the golf course. If you’re like most people I’ll bet three or four hours have already gone by the time you reach hole No. 2. What does that mean?  It means it is time for a snack. If you don’t find that you are hungry at that point eat it anyway! Remember, a piece of fruit is ONLY 80-to- 100 calories so even if you’re not hungry it won’t seem like much.

 

Then what is the next step? Check your watch and after two more hours have gone by and then eat that nutrition bar you packed away.  This will likely be at around hole No. 11 or 12 then watch out because you might hit that next drive 300 yards with all that energy that you’re not used to having. That might satisfy you for the rest of your round but if the hunger pangs start to show up eat that last piece of fruit at around the 16th hole. This will keep your blood sugar levels constant and enable you to stay focused those last couple of holes.

 

Editor’s Note: Mike Pederson developed the customized online golf fitness program Power Performance Program and is a featured golf fitness expert for Golf Magazine’s website GolfOnline.com.  For more information on Mike and his programs logon to www.golf-trainer.com.