Nutrition for Competing Juniors

In today’s highly competitive world of kids and sports, the kids that are best prepared will have a slight edge. One of the areas that a junior golfer may look to for an edge over others is fitness and nutrition. In today’s society there is a lot of discussion about nutrition in general, but in sports it is even more important to pay close attention to it.

Hydration

Proper hydration is the first component to proper nutrition for training and competing. As our body starts losing water through perspiration, it is losing energy. As it loses energy, it loses its ability to perform properly. If a junior begins to feel thirsty during practice or competition, his/her body is starting to dehydrate and it’s almost too late to fix the problem.

There are only two types of beverages juniors should be drinking prior to, during and after training or competing. The first is water. It’s the perfect beverage. Water intake should happen in the days and mornings prior to training or competing, during the round or practice and after the activities are over. Regardless of the temperature outside, your junior should be constantly hydrating. The rule of thumb is to drink ½ to 1 ounce per pound of body weight per day when you are training or competing. Therefore, it is imperative to keep water within reach at all times.

The other beverage that should be consumed during training or competition is Gatorade, a sports drink. Gatorade provides athletes with electrolytes, which our bodies expel during activity. Gatorade’s new product, G2, has half the sugar of regular Gatorade, important for those that are sensitive to sugar intake. This is the only other beverage that should be consumed by juniors. There are other sports drinks available, but Gatorade has been proven to be one of the best at maintaining optimal performance. Juniors should avoid drinks like soda and fruit drinks while training or competing since sugar and caffeine can be performance busters.

Nutrition

The next important part of nutrition is food intake. Like water, food is necessary for energy and performance. For any level of training or competition, it is important for juniors to have carbohydrates, fiber, good fats and protein. Carbs are needed for energy while good fats slowly release energy and keep the body feeling satisfied. Fiber helps regulate blood sugar and protein is needed to build, sustain and restore muscle.

Foods loaded with fat, sugar and sodium should always be avoided when training or competing. These foods are quickly absorbed into the body and cause our blood sugar to spike. While we might feel an instant burst of energy, the energy is not sustainable for any period of time. Since training and competing in golf occurs over a period of hours, it is important to eat food that maintains a good level of energy during that time.

Another aspect of nutrition needed to maintain performance is a quality meal prior to, during and after training or competition. Pre-meals include the evening meal prior to training or competition and also the morning meal. The post meal is important for refueling and preparing for the next day’s activities.

The following list is a sample of foods every junior should eat and learn to love to achieve the best performance possible.

Carbs

• Pasta
• Oatmeal
• Fruit
• Vegetables
• Grains and Breads
• Brown Rice
• Low Fat Dairy

Good Fats

• Nuts and Seeds
• Poultry and Fish
• Olive Oil
• Nut Butters (peanut, almond)

Protein

• Lean Meats
• Nuts
• Beans and Legumes
• Egg Whites
• Dairy/Cheese

Fiber

• Whole Grain Cereal
• Whole Grain Breads
• Vegetables
• Bananas
• Berries
• Apples
• Oatmeal

Listed below are sample meals for pre, during and post training or competition:

Breakfast: Fiber (whole grain cereal, oatmeal, fruit) and protein (egg whites, nuts or nut butter, low fat cheese).

During the round or training: Fiber (bananas, apple, berries, bagel) and protein (nuts/seeds - almonds, sunflower and pumpkin seeds). A good choice is a homemade trail mix with nuts, seeds and dried berries/fruits. Gatorade and water are very important to drink during any activity.

Evening meal prior to or after the round: Carbs (pasta, brown rice, vegetables) and protein (chicken or fish) and plenty of water. This meal is very important to maintain optimal and continuous performance.