NUTRITION FOR GOLF PLAYERS: FUELING PERFORMANCE AND RECOVERY

Golf requires physical stamina, mental focus, and sustained energy, particularly during tournaments that can last several hours. Proper nutrition optimizes performance, aids recovery, and promotes overall health. Evidence from Burke and Cox (2010), Jeukendru and Gleeson (2019), and Thomas et al. (2016) emphasizes the importance of strategic nutrition in athletic performance and endurance sports.

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KEY NUTRITIONAL NEEDS FOR GOLFERS

Carbohydrates for Sustained Energy

Carbohydrates are the primary energy source for sustained focus and endurance during a round of golf. Complex carbs, such as whole grains, oats, and quinoa, should be a dietary foundation. Simple carbs, like fruits, can be consumed during play for quick energy boosts. As Burke and Cox (2010) highlight, maintaining glycogen stores through adequate carbohydrate intake is critical for prolonged performance.

Protein for Muscle Recovery

Protein is essential for muscle repair and recovery, especially for golfers engaging in strength training. Sources like lean meats, fish, eggs, and plant-based proteins such as tofu and lentils are ideal. Jeukendrup and Gleeson (2019) recommend consuming 20–30 grams of high-quality protein within two hours’ post-exercise to maximize recovery.