Fuel Up Your Game

By Pam Owens, Special to Lone Star Golf

Are you in such a hurry on golf days that you skip breakfast only to wonder why you later lose focus, tighten up or crash on the back nine? Or do you routinely grab a pastry or high-calorie, caffeinated drink before heading to the first tee to make it through a round? When you are on a mission to play your best golf, you need to fuel your performance with a solid breakfast and frequent, balanced snacks throughout the round. 

Golfers often are under-hydrated and under-nourished due to the long duration of rounds, lack of planning and preparation, as well as the limited accessibility to high-quality, nutritious food on the course. But with some focus on balanced meals and frequent snacks composed of three high-quality macro-nutrients, you can maintain your performance to:

1. Sustain even energy levels so you don’t experience energy dips and mood swings
2. Support and continually refuel muscles so you can use your maximum power
3. Hydrate and fuel your brain and nervous system so you can stay focused for the long duration
4. Provide antioxidants, vitamins, minerals and electrolytes needed to battle inflammation and the stressors of golf
   

Imagine a great golf round where you don’t feel sluggish, tired or tight on the back nine. Or a round where you don’t need to take anti-inflammatories or use sugary-caffeinated energy drinks to stay competitive. It’s possible when you know how to use food as fuel for optimal performance.

For all pre-golf meals and snacks, remember to use my “Pick 3” system when choosing or planning foods. Because we digest various types of foods at different rates, we need to include a selection from all three macro-nutrients: proteins, carbohydrates and fats. When you choose from all three types of macros and eat frequently, you can manage a steadier state of energy levels for the full round. 

All three macros play specific roles for our performance. Proteins such as eggs, chicken or meats support muscles and recovery. Carbohydrates like vegetables and fruits provide some water along with vitamins, minerals and antioxidants, aid in digestion and are anti-inflammatory. Fats provide sustained energy, lubricate joints and the nervous system are also anti-inflammatory. 

In the video above, I show you how to make an egg frittata for a quick golf day breakfast that is composed of the three types of macro-nutrients: eggs for protein, coconut oil for fat and vegetables for carbohydrates. 

Egg Frittata

Ingredients: 2-3 eggs, 1 teaspoon coconut oil, ½-1 cup chopped vegetables (your preference). Sea salt and pepper as desired. Suggested vegetables: spinach, tomatoes, onions, cilantro, bell or sweet peppers. Optional toppers: avocado chunks or grated hard cheese. 

Directions: Heat up coconut oil on medium high in pan. Sauté chopped vegetables until desired softness. Add stirred eggs and cook until done. Top with sea salt, pepper and avocado or cheese. Eat right away or take breakfast to-go and consume before you play.

Remember to use the simple “Pick 3” system to choose a protein, a carbohydrate and a fat for the ideal meal and snack for golf. Egg frittatas or protein shakes can work well to fuel your best game, but you can put together many other combinations. If you want more ideas, please get my Healthy Meals & Snacks for Golf which contains food lists plus 10 golf course combination examples. 

Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A two-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy and powerful with online or in person coaching. For a free golf warm-up and for more resources, click here.