Back9Nutrition; Sports Nutrition designed for Golfers, Nutritional Summary
Healthy Eating for an Athlete
CARBOHYDRATES
Purpose
Main source of energy for the body
Body’s #1 fuel during exercise
Fuel for brain, nervous system, & red blood cell function
Helps maintain blood sugar levels
Best Choices
• Whole wheat bread / rolls• Whole wheat bagels
• Whole wheat tortillas / wraps• Whole wheat crackers
• Oat-based granola bars• Oatmeal
• Wheat/grain cold cereals• Brown/wild rice
• Multi-grain / wheat pasta• Sweet potato w/skin
PROTEIN
Purpose
Build & repair muscles
Growth of hair & nails
Helps boost immunity
Best Choices
• Red meat without skin• Chicken without skin
• Baked fish / tuna• 1 egg & egg whites
• Low-fat or skim milk• Low-fat yogurt
• 2% (low-fat) cheese• Beans not cooked in fat
• Nuts, seeds, peanut butter• Whey protein powder
FAT
Purpose
Fuel during exercise
Transports & stores fat-soluble vitamins: A, D, E, K
Cushions internal organs
Helps regulate body temperature / provides insulation
Supplies essential fatty acids
Types of Fats
• “Bad” or saturated: fats that contribute to high cholesterol, high blood pressure, & body fat
• “Good” or unsaturated: fats that aid in good blood health (omega 3 & omega 6 fatty acids)
Good Fats: Best ChoicesBad Fats: Limit in Diet
• Nuts, seeds, peanut butter• Fried foods
• Flaxseed, flaxseed oil• Pastries & dessert foods
• Olive oil• Creamy sauces / dressings
• Avocado• Regular sour cream, cream
• Omega 3’s from fish (salmon) cheese, mayonnaise
Amy Goodson, MS, RD, CSSD, LD
Sports Dietitian
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