What are your go-to, energy-boosting snack suggestions for vegan athletes?
Vegan athletes I have worked with like to snack on bananas, apples, nuts, hummus, veggie sticks, peanut butter (and other nut butters), oatmeal, and vegan smoothies.
How much protein should golfers have in their diets?
Professional golfers should consume 1.2 – 2.0 grams of protein per kilogram of body weight. That is 80 – 135 grams per day for a 150 pound player. The more intense the workout, the more protein you need. On a tournament day, aim for somewhere approximately around 100 – 110 grams.
What’s a good snack to eat after 9 holes? I always run out of gas on the back 9!
Eating a snack that combines protein and carbohydrate is ideal. PB&J, banana and protein bar, cheese stick and apple, trail mix, premixed smoothie, a sandwich or wrap with low fat deli meat and cheese are good choices. Remember to stay hydrated because dehydration decreases energy level too.
What is your recommended breakfast for athletes?
Breakfast doesn’t have to be eggs and toast. Try Greek yogurt with granola and fruit, a smoothie, oatmeal with nuts and dried fruit, whole grain protein waffles, peanut butter on a whole grain bagel, or avocado toast with smoked salmon.
What’s the best way to stay healthy while traveling?
Some tips I give the LPGA Tour players are to plan ahead for meals and snacks, bring your own food, go grocery shopping, and make use of your hotel fridge and coffee maker (think boiled water for oatmeal and instant soup). Make wise choices eating out (avoid fried foods and cream sauces), and don’t try new foods before you play!
What do you recommend for a healthy option when a craving for sweets kicks in?
Make a fresh or frozen fruit topping for Greek yogurt, a smoothie of frozen berries blended with lowfat yogurt or almond milk, sparkling water with a dash of juice, lower sugar snacks like graham crackers and ginger snap.
How much water do the players drink during a full round?
It varies by player, length of play, and air temperature, but it isn’t unusual to drink a 16 ounce bottle every hour. If it is hot, players may drink more and/or add some electrolytes to offset those lost to sweat.
good tips, thank you! I like the part, not to try new foods before a tournament the next day.
Great tips that should help players prep for upcoming tournaments. Never would have thought of ice cream as part of one’s diet, but it can work if it’s done in moderation.