1. PERFORMANCE NUTRITION FOR ELITE GOLFERS
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2. About Me Neil MacKenzie, M.Sc., B.P.H.E., IOC SN. Dip.
Sports Dietitian for 20 years
IOC Diploma in Sports Nutrition
NHL, OHL, CFL, National Team, CIS, Club Level – individual and team
Doping Control Officer – CCES
Two Olympics – Beijing & Vancouver
Pan Am Games 2015
Handicap - 11

3. Elite Golfer Performance Nutrition – Before and After Golf
Performance Nutrition Activity
Elite Golfer Performance Nutrition – Before and After Golf
Name: Neil MacKenzie
Weight: 100 kg
Wt Loss: 1.5 kg
Recommendation
Amt.
Nutrient
Pre-Round Fuelling 1-2 hrs Prior to Tee-Off
Post –Round Recovery - ASAP
Carbohydrates
1-3 g * weight
100 – 300
1.0 g * weight
100 g
Protein
0.3 g * weight 30
30 g
Fat
0.2 g * weight 20
20 g
Water
10 ml * weight
1000
1.5 L * weight loss
2.25 L

4. Goals of Today’s Presentation
To provide evidence of the important role that “Performance Nutrition” can play in improving the golf performance of elite golfers
To provide an overview of “Performance Nutrition” strategies that can help Elite Golfers achieve their optimal level of performance

5. Performance Nutrition and Golf
The difference between winning and losing golf games or tournaments
frequently comes down to a lost stroke or two – often the result of bad decisions
If there was something that you could do to keep you from losing those strokes, would you be interested?

6. Margins of Victory in Major Tournaments
Year
First
Tot
Second
Diff
Tenth
PGA
2014
R. McIlroy
P. Mickleson
Masters
B. Watson
280
J. Blixt
283 3
T. Bjorn
288 8
U.S. Open
M. Kaymer
271
E. Compton
279
J. Walker
282 11
British Open
S. Garcia
273 2
V. Dubuisson
278 7
2013
A. Scott
A. Cabrera
285 6
J. Rose
281
H. Matsuyama
287
H. Stenson
284
H. Mahan
J. Dufner
270
J. Furyk
272
J. Day
277
Average
276.1
2.9
283.4
7.3

7. Margins of Victory in Major Tournaments
Year
First
Tot
Second
Diff
Tenth
Kraft Nabisco
2014
L. Thompson
274
M. Wie
277 3
A. Yang
285 11
U.S. Open
278
S. Lewis
280 2
C. Matthew 7
British Open
M. Martin
287
S. Feng
288 1
M. Alex
292 5
2013
I. Park
273
S.Y. Ryu 4
J.E. Shadoff
283 10
I.K. Kim
284
291
N. Y. Choi
282
N. Gulbis
LPGA
208
M. Pressel
209
215
Average
268.6
271
2.5
276.9
8.3

8. Physical Demands of Golf
Perceived as a relatively gentle game that is not particularly physiologically demanding
It has been said that: “Golf is the only sport in which a competitor will put down a cigar to eat a hot dog”

9. Perception of the Physical Demands of Golf

10. Physiology of Golf – Macro Aspects
All physical movements that occur outside the executed golf swing
Elite players cover 10+ km during the course of play
Total number of steps in a simulated round of golf ~11,600
15% ↑ in oxygen consumption and 25% ↑in pulmonary ventilation when subjects carried clubs compared with walking

11. Physiology of Golf – Macro Aspects
HR – 52–67% of predicted max
RER – 0.87
Lactate – 0.8–1.1 mmol/L (similar to resting)
MVO2 – 22.4 ml/kg/min
EE – 6.0–11.8 kcal/min
TEE – 960–1954 kcal
1954 kcal walking – carrying bag 8.69 km 2 hr 46 min
Reduced to 1527 kcal when walking with cart

12. Physiology of Golf – Macro Aspects
17% ↑ in absolute HR between a practice and competition round, possibly reflecting a psycho-physiological stress response during tournament play

13. Physiology of Golf – Micro Aspects
All physical movements that occur during the execution of the golf swing
1.3 seconds – time for a golf swing - take away to impact
91 to 99 – total number of seconds completing golf swings during a round
0.6 % time spent executing golf swings during a 5 hour round of golf (76 strokes * 1.3 sec)

14. Physiology of Golf – Micro Aspects
Elite golfers compared to novice golfers
showed a more pronounced deceleration in HR immediately prior to a putt
had a greater tendency to exhale immediately prior to movement

15. Physiology of Golf – Micro Aspects
The objective is:
for each shot played, the physiological state remains as close to the starting point as possible without any undue fatigue

16. Physical Fitness and Golf Performance
Improved CV fitness
facilitates recovery from training and practice
enhances weight control and management
Poor CV fitness
leads to fatigue which has a detrimental effect on concentration and decision making

17. Physical Condition and Golf Performance
For the aerobically unconditioned golfer, maintaining workloads over and undulating course for up to 6 hours in unfavourable conditions will:
induce cardiorespiratory, metabolic and hormonal stress leading to sensations of fatigue

18. Physical Training and Golf Performance
Better golfers are more fit
Fit golfers:
↑ tolerance for training load without injuries
↑ training adaptation
fewer injuries
more efficient – less energy required to move excess BF
less heat strain on the body

19. Physical Training and Golf Performance
↑ range of motion
↑ balance (8% right - 13% left legs)
↑ club head speed ( %) in younger more skilled
↑ explosive strength (19.9%)
↑ ball velocity (3.9% - 5 %)
↑ carry driving distance (6.6% - 7.7%)
↑ total driving distance (4.3% - 6.8%)

20. Physical Training and Golf Performance
Training and conditioning in the areas of golf-specific flexibility, strength and core stability results in significant improvements
3-4 times/week over 8 weeks
club head velocity by 4.2%
driving distance by 5.6% (14 yd on a 250 yd drive)

21. Environmental Factors and Golf
Environmental factors impact the physiological status of the body
Appropriate strategies will:
ensure that any potential physical change is minimized
does not result in detrimental swing performance

22. Environmental Challenges and Golf
Temperature (hot – cold)
Humidity
Solar
Wind
Rain
Air quality
Altitude
Terrain
Clothing

23. Golf Performance in Heat
Perception of effort is ↑
Exercise capacity is ↓
Fatigue prior to glycogen depletion
↑ fluid loss ↓ thermal regulation
↑ Heart rate
↑ Core temperature
↓ skill and decision making abilities

24. Nutritional Threats to Golf Performance
How a player’s nutritional state is managed prior to, during, and following play could have significant effect on optimal golf performance in the latter stages of the round and/or competition

25. Two Key Nutrition Issues for Golfers
Dehydration Mental and Physical
Hypoglycemia Mental and Physical

26. Periodization Approach
Off-Season Phase
Minimal Training
Recovery
Off-Season Phase
Balanced Intake
Minimize Weight Gain
Training/Fitness Phase
Strength – Power
Flexibility – Balance
Aerobic
Body Composition
Training/Fitness Phase
Nutrition knowledge/Skills
Support training goals
Support body composition
Support weight loss/gain
Periodization Approach
Pre-Competition Phase
Technical – Skill
Practice
Mental Preparation
Pre-Competition Phase
Fluid and food
Macro Nutrient
Intake timing/strategy
Competitive Season Phase
Practice
Travel
Preparation
Execution
Recovery
Competitive Season Phase
Hydration and nourishment
Environmental adjustments
Before – during strategy
Recovery solutions
Travel – Food safety

27. Situation Daily Need For Fuel and Recovery
CHO Target Per/kg Body weight
Minimal
Light Training Program (low intensity or skill based)
3-5 g per kg/day
Moderate
Moderate Exercise Program (~1 hour/day)
5-7 g per kg/day
High
Endurance Program (1-3 hr per day of moderate to high intensity exercise)
6-10 g per kg/day
Very High
Extreme Exercise (4-5 hr per day of moderate to high intensity exercise)
10-12 g per kg/day
Maximum Daily Refueling
Post-Event Recovery or aggressive fueling (“carbohydrate loading”) before the game
7-12 g per kg/day
Speedy Refueling
Less than 8 hours recovery between two demanding workouts
1-1.2 g per kg/hr after 1st session – Repeat each hour until normal meal schedule is resumed
Pre-Game Fueling
Before the game
1-4 g/kg – 1-4 hr before exercise
During Game
Short games or small fuel demands
Small amounts – or rinse
Moderate game demands (60 – 90 min)
30-60 g/hr
Large game fuel demands (>2 hr) or poorly fueled
Up to g/hr

29. Nutritional Threats to Golf Performance
Dehydration of more than 2% body weight can have a negative impact on both physical and mental performance
2.5% ↓ body weight = 45% ↓ in HI exercise capacity
1.4 kg for a 70 kg player

30. Nutritional Threats to Golf Performance
Dehydration
Compromises dynamic postural stability
Jeopardizes dynamic movement capabilities
Leads to diminished golf performance

31. Nutritional Threats to Golf Performance
In a dehydrated state:
golfers significantly underestimate distance to the pin when compared to euhydrated state

32. Nutritional Threats to Golf Performance
Researchers developing a laboratory-stimulated golf protocol observed:
a significant decline in blood glucose over the first 9 holes
a snack at #9 attenuated any further decline in blood glucose
Golf results in a physiological demand that can be influenced by nutritional interventions

33. Nutritional Threats to Golf Performance
Depletion of stored glucose (glycogen) in liver and muscles can negatively impact both micro and macro aspects of the golf game

34. Performance Nutrition and Golf
Strict adherence to a “Performance Nutrition” plan
will not turn an average golfer into an elite golfer
can help the elite golfer improve their overall consistency and performance

35. Key Nutrition Strategies to Improve Golf Performance
Balanced eating plan – eat a variety of foods
Optimal hydration strategies
Optimal energy intake
Strategic macro-nutrient intake
Strategic timing of meals/ snacks
Travel nutrition/eating out
Periodization

36. Avoid the Water Hazards
Keep well hydrated at all times
Drink plenty of fluid at regular intervals throughout the day
Choose water more often, but include lower fat milk, 100% fruit juice, and sports drinks with meals and snacks

37. Avoid the Water Hazards
Eat more fruit such as grapes, apples, oranges, peaches, pears, and berries for snacks and desserts.
They’re nutritious, delicious, and are a good source of fluids.

38. Avoid the Water Hazards
Pack your fluids
Many golf courses have stopped providing drinking water on the course
Plan ahead and bring enough water and sports drinks to support your hydration needs for your entire time at the golf course

39. Avoid the Water Hazards
Monitor the colour, concentration, and volume of your urine
If you are not peeing good volumes of clear, light-coloured urine throughout the day, you are most likely not drinking enough

40. Avoid the Water Hazards
Know how much fluid you lose through sweat, breath, and metabolism during training, practice, and competition
Develop a hydration plan to ensure you replace most of the fluid you lose as you lose it

41. Avoid the Water Hazards
Start every round well hydrated
Drink a bottle of water in the ½ hour leading up to your tee time
Drink one 500 mL bottle of water every three to four holes during your match
If the weather is hot and humid and you are sweating a lot, drink one bottle every three holes

42. Avoid the Water Hazards
If you are not snacking enough during the round
drink one bottle of a regular sports drink on the back nine
it will provide you with fluid, carbohydrates, and electrolytes to help keep you hydrated and fueled

43. Avoid the Water Hazards
Begin to rehydrate immediately after your round
whether heading to the range, the putting green, or for a debriefing with your coach
drink one bottle of a regular sports drink within ½ hour of finishing your round
replace all weight loss during practice, training, or competition with 1.5 liters/kg of a rehydration fluid (6% CHO, 50 mmol/L Na (¼ tsp))

44. Performance Hydration Strategies
Use a fluid intake plan that has been tested during practice
Drink at a rate that replaces most of the fluid lost as sweat
Fluid intake should not exceed sweat losses (EAH)
Use a beverage that is cool and palatable
Replace fluids daily to avoid cumulative fluid deficit

45. Factors that Affect Hydration Strategy
Genetic predisposition to be an avid or reluctant drinker
Awareness of sweat loss and fluid needs
Awareness of benefits of good hydration
Availability of fluids
Palatability of fluids (flavour, temp, Na)
Opportunity to drink
External cues or encouragement to drink
GI comfort
Fear of urination

46. Stay the Course – Every Day
“Performance Nutrition” every day, not just competition day
Healthy growth & development and healthy weight
Energy and nutrients for everyday learning and living
Good health and resilience against injuries
“Performance Nutrition” is good nutrition

47. Stay the Course – The Night Before
Begin to fuel your round the night before
Eat a performance dinner
a large glass of skim milk, a lean protein source, plenty of dark-coloured vegetables and an extra helping of pasta, rice or potatoes
Have a healthy evening snack
cereal and banana, yogurt and fruit, toast and peanut butter, pretzels or plain popcorn

48. Stay the Course – Before the Round
Top off your tank
Always eat a performance breakfast, or at the very least a hearty snack, prior to heading to the gym, range, or golf course
Include a good source of carbohydrates (e.g., toast, cereal, fruit, pancakes), and a source of lean protein (e.g., Greek yogurt, cottage cheese, egg, ham)

49. Stay the Course – Plan Ahead
Pack snacks before you hit the sack
Pack enough for your entire time at the course
Focus primarily on high CHO and lean protein snacks
Salty snacks like pretzels, rice cakes, and crackers help replace CHO as well as sodium lost in sweat
Beef jerky and almonds are examples of higher-protein snacks that can help keep you full

50. Stay the Course – During the Round
Eat a snack every three to four holes – every hour
will help stop you from getting weak and sloppy for the whole round
snacks should provide grams of carbohydrate and grams of protein

51. Stay the Course – At the Range
Like adjustments to your golf swing are made at the range, so should changes to your “Performance Nutrition” plan
Establish your “Performance Nutrition” routine during practice and rounds that are not part of competition
Find what works for you and build it into your competition routine

52. Stay the Course at the Turn
Avoid the trap at the turn
Don’t be tempted by a greasy burger, hot dog, or fries
If you need to purchase a snack choose:
a lean-meat sandwich on whole wheat
egg and ham on an English muffin
a cup of soup
a piece of fruit
a bag of pretzels
a cereal bar

53. Stay the Course – Following the Round
Begin to refuel soon after you are finished golf for the day
Replace CHO (1 g/kg) and provide a source of quality protein (20-25 g) early in the hour immediately following golf
Speeds recovery and helps get you refueled for the next day’s round

54. Stay the Course – Follow the Rules
Nothing can spoil a round quicker than a bout of food poisoning
GI problems and in some cases serious illness and risk of death
Keep cold foods cold (<4◦C) and hot foods hot (>60◦C)
Never eat hamburgers or poultry that are not thoroughly cooked
Only drink water from safe sources
Wash your hands often with soap and water

56. Golf is a Numbers Game 4.2% 99 sec 1.3 sec 300 0.6% 2000 14 yds 5.6%
38%
1.7%
8 wks

57. Physiological Factors that Affect Successful Golf Performance
Proprio-receptive Response
Immune Response
Neurological Functioning
Peripheral Fatigue Processes
Aerobic Capacity/
Endurance
Thermo-regulatory Control
Muscular Power
Muscular Strength
Body Structure
Segmental
Stability
Mobility
Physiological Factors that Affect Successful Golf Performance
Smith, M., Sports Med., 2010

58. Multidisciplinary Approach to Golf Performance Enhancement
Competition Scoring Success
Optimal Technical State
Optimal Tactical State
Optimal Physical State
Optimal Mental State
Optimal Life Skill State
Physical Maintenance
Optimal Preparatory Physical State
Diet and Nutrition
External Factors Environmental
Optometry
Strength & Conditioning
Aerobic Capacity
Mobility, Stability, Flexibility
Podiatry
Physical Screening
Management of Injuries
Adapted from Smith, M., Sports Med., 2010

59. Enhancing Your Presentation

60. Goal of Today’s Presentation
Strict

61. Nutritional Threats to Golf Performance

62. Physical Demands of Golf
Golf is a product of the synergistic relationship between equipment, technique and the body