The importance of strength for golf if you are unaware is vast. We utilize up to 90% of our muscles maximum output when performing a drive shot. We need strength in our physiques to do this. Now golf strength is different from power lifter or bodybuilder strength, but we still need power and muscle building training to develop this. An important element of golf strength is proving the correct fuel to develop it.
Healthy eating and nutrition is fairly common knowledge, you will see advice, information and dietary recommendations in regular magazines, journals, government issued promotions and so on. Yet still many Individuals lack either the right personal knowledge about their own habits and application to construct reasonable eating plans for themselves that will lead to health benefits, lean muscle development, fat loss or indeed what I shall be discussing today; nutrition for golf strength.
Eating a well balanced diet containing fruits, vegetables, proteins, fibres, non processed foods and carbohydrates should not be about "being on a diet" Quite simply, diets do not work. A diet is something that is not sustainable, a regular eating pattern however is. So how do we develop a regular eating pattern that will enhance our golf game through correct nutrition for golf strength and what should it look like?
Before I provide you with an example of a good eating day that will promote muscle repair, glycogen restoration and correct nutrients that are needed to consistently develop golf strength and functional strength for all the off course activities you may well do now or indeed hope to do in the future. I need to make you aware that before following a suggested eating plan, check to see if it realistic for you;
Can you follow it?
Does it feel like you will be lacking to many things?
Do you feel you will be craving certain foods such as a pizza or a candy bar?
Is it right for your lifestyle?
Does it fit into a golfers schedule?
Does it support the energy demand of golf playing and athletic golf strength training?
Simply take time to be sure that it ticks these boxes for your physiology and your golf and fitness needs. If you think you will or you usually crave candy, then that is you tenancy to need sugar.
Therefore, do not totally eliminate it others you will not maintain a sustainable habit, you will be forcing yourself to avoid caving in to candy, and allow yourself "cheat meals".
Cheat meals and days are good, but cheat is the wrong way to look at it. Who are you cheating on? Your Diet? If that is the thought then you will "cheat" consistently Instead employ the mindset of planned sugar integrations into you eating habits, allow them, maybe include a little more sweet thing within your main meals etc. The mind always craves what it cant have if you don't let it. Therefore a solid nutrition plan for golf strength and strength in the gym for high performance workouts requires the best fuel.
Food is our fuel, but if done well can be the most enjoyable of pleasures. If you have bought a brand new car recently, most likely you keep it clean on the inside and out. Would you even think twice about putting the crappy cheap oil into the engine, or filling up with low grade gas? I am guessing not. Yet why is that individuals will consume all forms of sugar, fat and items passing off as food that are a couple of ingredients away from being a plastic or alike. With correct choices the habit of eating well can include really tasty food that will improve you on course performance and lifestyle.
Now granted a nutrition plan for golf strength is not going to greatly defer from a well balanced, full of good proteins nutrition plan for most athletes. However with golf being a demanding endurance sport also, we must ensure glycogen stores for one thing are well replenished. None of this High protein low carb diets for any athletic golf training client of mine. We need those carbs to produce consistent energy to the brain, to the muscles to ensure co-ordination and focus is always guaranteed and good proteins to capitalize on the strength training.
Here below is an example of an eating day for a male, who weighs around 200 lbs, 30lbs of it being fat (15%) who trains 3 times a week, around lunchtime, practices once a week, plays twice a week 18 holes. He often craves, salty foods such as burgers or chips.
(please note that a days eating suggestion is merely that, it is also simply a snap shot of the whole picture, we do not know if this guy has been exercising for long, specifically what his goals are, what the other days or weeks in the next few months will consist of eating wise and so on)
But with this guideline you will be able to see that it supports this guys lifestyle and goals.
Meal 1
Large coffee.
2-3 eggs, on a whole-wheat bagel
Or 1 bowl of oatmeal or muesli with lactose free milk with honey and almonds and 4 tablespoons of hemp seeds mixed in.
Meal 2
¼ cup of almonds (not roasted) nature valley bar or something similar
An apple 30 minutes later can have coffee here but not everyday. This meal is generally about 45-60 minutes before training .
Meal 3
Post workout shake and or 6 oz Chicken breast, skinless, 1 1/3 cups Rice with broccoli, 2 tsp Olive, oil this is best pre prepared at home.
Or A roast chicken and salad whole wheat sub. get foot long and eat some more later on if too much. light mayo if needed, no extra salt. And no coffee or drink with or immediately afterwards. (this leads to bloating) leave at least 30 minutes
Meal 4
Nature valley bar or something similar. Be very wary of anything full of chemicals, fructose corn syrup or modified corn starch.
Follow with a banana 30 minutes later.
As an extra big bonus if possible have small tin of flavored tuna with 3-4 crackers.
Meal 5
9 oz Ground beef (< 10% fat)
1/2 cup Onions and red peppers, 1/2 cup Tomato sauce, 1/2 cup wholewheat Pasta, 2 tsp Olive oil (after cooking)
Or Baked or 6 oz pan fried fish with 1 1/3 cup of mixed vegetables lemon and pepper to taste.
Extras
On nights out, you can treat yourself, just be mindful. And limit yourself f to just 1 or 2 maximum treats every 2-3 weeks ie pizza or wings. Crepes and eggs are fine.
A few beers and bad food is ok too. As long as 90% of the time you are good.
Make some adjustments for yourself and try this relative pattern of nutrition, and you will be supporting the body to develop golf strength.
If you feel you may need a custom eating pan or you have any questions visit the site http://www.athleticgolftraining.com and contact me there.
Alex Fortey Golf Physique specialist
http://www.athleticgolftraining.com
Article Source: http://EzineArticles.com/?expert=Alexander_D_Fortey
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