golf practice tips

5 Healthy Carbs for Golfers Who Need More Energy

If you have experienced fatigue setting in while on the golf course, then consider making some adjustments to your diet and nutrition plan. It should result in helping you play better golf.

Today I’ve compiled a list of 5 healthy options for carbs to give you energy without all the sugar.

Brown Rice

Brown rice is a top source of magnesium, a mineral your body uses for more than 300 chemical reactions, like building bones and converting food to energy. Brown rice is loaded with vitamins and minerals as well as fiber and protein to balance the carbs in brown rice.

Scientific studies has even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems. It’s counterpart, white rice, is fake food stripped of nutrients. Most people rely on brown rice for a healthy source of carbs and fiber.

Brown Rice Nutrition Info (1 serving)

  • Calories: 216
  • Fat: 2
  • Carbs: 45
  • Sugar: 0
  • Protein: 5

Bran Flakes

Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.

Wheat bran is a concentrated source of insoluble fibre and has extensively been studied and found to provide health benefits in terms of prevention of diseases such as colon and breast cancerobesity, cardiovascular and digestive diseases. If you’re lacking fiber in your diet, consider adding bran flakes.

Bran Flakes Nutrition Info (3/4 Cup)

  • Calories: 100
  • Fat: 0.5
  • Carbs: 24
  • Sugar: 0
  • Protein: 3

Sunflower Seeds

A quarter-cup delivers half your day’s vitamin E, which keeps your heart healthy and fights infection. They also contain significant amounts of magnesium and selenium, which helps calm the nervous system and detoxes your body, helping to prevent cancer.

Sunflower Seeds Nutrition Info (1/4 Cup)

  • Calories: 200
  • Fat: 18
  • Carbs: 7
  • Sugar: 0
  • Protein: 7

Whole-wheat English Muffins

English muffins are one solution if you want to eat sandwiches and avoid using white bread / white buns. The health benefits include a good source of fiber, low calories, and healthy carbohydrates if you’re trying to hit your macro goals.

English Muffin Nutrition Info (1 Muffin)

  • Calories: 209
  • Fat: 2
  • Carbs: 41
  • Sugar: 0
  • Protein: 8

Steel Cut Oats

Because steel-cut oats are less processed than traditional oats, they’re digested more slowly, keeping you full all morning long. Steel cut oats could be considered a “power food” because they are an excellent source of protein, soluble and insoluble fiber and select vitamins and minerals.

Steel Cut Oats Nutrition Info (1/4 Cup)

  • Calories: 78
  • Fat: 1
  • Carbs: 14
  • Sugar: 0
  • Protein: 3

Overall, professional golfers focus in on their nutrition habits and you should too! We will add on to this series by publishing more golf nutrition articles that share tips in other food groups as well!

For healthy fats, try eating handfuls of peanuts, for fruits you want bananas and blueberries to help with lactic acid build up. Stay tuned for these upcoming articles.

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