Author: William Breland 作者：威廉Breland
Article source: http://www.mygolfadvice.com/ . 文章来源： http://www.mygolfadvice.com/ 。 Used with author's permission. 用作者的许可。 GOLO GOLF GRUB GOLO高尔夫球场蛴螬
Fuel for the golfer.燃料电池的竞技水平。 "A good diet can not make an average athlete great, but a poor diet can make a great athlete average." “一个良好的饮食不能平均伟大的运动员，但不良的饮食习惯可以成为一名伟大的运动员平均水平。 ”
-David Costill, Ball State University, Indiana大卫Costill ，州立巴尔大学，印第安纳 Golf is a lifetime sport that both men and women of all ages enjoy participating in. However, for the competitive golfer, it is a test of the athlete's physical and mental endurance.高尔夫球是一项终身运动，男人和所有年龄的妇女享有参与进来，但对于竞争力的选手，这是一个考验运动员的身体和精神耐力。 While equipment and physical fitness are important to the game, a balanced diet is often the most overlooked aspect that all serious golfers must consider.虽然设备和体能是很重要的比赛，均衡的饮食往往是最忽视的方面，所有选手必须认真考虑。 DEFINING A BALANCED DIET确定均衡饮食 For golfers, a balanced diet begins with eating at least 50% of your total caloric intake from carbohydrates such as whole grains, breads, pastas, rice, fruits, vegetables, and low-fat dairy.对于球员，均衡饮食，开始吃至少50 ％的总热量摄入的碳水化合物，如全谷类，面包，面条，大米，水果，蔬菜，低脂肪奶制品。 Carbohydrates are the body's preferred energy source during activity.碳水化合物是身体能量来源首选期间的活动。 It fuels the brain and nervous system, preserves protein while helping to burn fat.它助长了大脑和神经系统，保留蛋白质，而帮助燃烧脂肪。 Consuming carbohydrates during activity helps maintain blood glucose levels, allowing the golfer to have improved concentration.消费活动中的碳水化合物有助维持血糖水平，使球员有所改善浓度。 Protein is another important macronutrient to incorporate into the balanced diet.蛋白质是另一个重要的元素纳入均衡饮食。 Have 6 to 8 ounces of protein daily, and choose lean protein sources such as chicken, fish, round or loin cuts of beef, beans or legumes.有6到8盎司的蛋白质每天，并选择精益蛋白质来源，如鸡，鱼，圆形或腰部削减的牛肉，豆类或豆类。 Protein is needed for growth and repair of muscles, and helps regulate body processes as enzymes and hormones.蛋白质是需要的生长和修复肌肉，并帮助调节身体进程酶和激素。 Fat is the final macronutrient in the balanced diet.脂肪是最后元素的均衡饮食。 Fat, like carbohydrate, provides fuel for working muscles, but it is a more concentrated fuel source.脂肪，碳水化合物一样，提供燃料的工作肌肉，但它是一个较集中的燃料来源。 Recommended fat intake is the same for athletes as for all healthy people - no more than 30% of your total calories coming from fat.推荐的脂肪摄入量是相同的运动员的所有健康的人-不超过3 0％的总热量来自脂肪。 This is approximately 4-5 servings of fat (based on 2000 calories).这是大约4-5份脂肪（根据2000年的热量） 。 One serving of fat equals 1 teaspoon of oil or margarine, 6 nuts, or 2 teaspoons of peanut butter.一位在职的脂肪等于一茶匙的油或人造黄油， 6坚果，或2茶匙的花生酱。 FILL UP ON FLUIDS填补了液体 Hydration is an imperative component in the successful golfers game.水是一个重要组成部分的成功的选手比赛。 Consuming adequate fluids before, during and after playing golf is beneficial.消费足够的液体之前，期间和之后打高尔夫球是有益的。 Even a slight decrease in bodyweight due to dehydration can affect your performance and result in fatigue & mental dullness.即使略有减少体重因脱水可能会影响你的表现，并导致精神疲劳和沉闷。 Consume approximately 8 oz of fluid before tee time.消费大约是8盎司流体的出发时间之前。 While golfing consume 4-8 oz of fluid every15-20 minutes or at every hole.虽然高尔夫消费4-8湖流体every15 - 20分钟或在每一个洞。 If celebrating with alcoholic beverages is planned at the 19th hole, alternate fluid (nonalcoholic) with alcoholic drinks.如果庆祝与含酒精的饮料还计划在第19洞，候补液（酒精）与含酒精饮料。 Alcohol acts as a diuretic and actually increases fluid loss, so it is not a good choice for the replacement of fluids lost during the round of golf.酒精作为利尿和实际增加流体损失，所以它不是一个很好的选择，用于更换丢失的液体在高尔夫球的乐趣。 To help your performance try these nutrition tips as you eat for "peak performance!"为了帮助您的业绩尝试这些营养提示你吃的“最高性能！ ” BEFORE THE MORNING ROUND今天上午前一轮 - 1 cup oatmeal 1杯燕麦粥
- 1 banana or 1 cup orange juice一日香蕉或1杯橙汁
- 1 cup skim milk or 1 cup nonfat yogurt 1杯脱脂牛奶或1杯脱脂酸奶
- 2 slices whole-wheat toast第2片全麦面包
- 2 teaspoons margarine第2茶匙人造黄油
AFTER THE 9TH HOLE后9洞 - 12 ounces Sports Drink 12盎司运动饮料
- 2 tablespoons peanut butter and crackers第2汤匙花生酱和饼干
- or或
- 1 piece of fruit 1件水果
- or或
- 1 granola or cereal bar一谷物麦片或酒吧
POST GAME后游戏 - Don't forget to re-hydrate as mentioned above!不要忘记重新水合物如上所述！
- 3-4 ounces grilled chicken breast 3-4盎司烤鸡胸肉
- 1 cup brown rice 1杯糙米
- 1 cup steamed broccoli 1杯蒸熟的西兰花
- 1 cup mixed greens salad 1杯混合蔬菜沙拉
- 2 teaspoons low fat dressing第2茶匙低脂肪敷料
- 1 cup fruit salad 1杯水果沙拉
These are just a few tips to jump start proper fueling as an important and integral part of your training program.这些只是一些建议，以启动适当的刺激是一个重要的组成部分，您的训练计划。 Each athlete is unique and has different training schedules, food preferences, lifestyle factors, and weight concerns.每个运动员都是独特的，具有不同的训练时间表，食物偏好，生活方式的因素，和体重的关注。 For a more individualized assessment and recommendations for your needs submit a rquest at: www.GoLoGolFitness.com一个更具个性化的评估和建议，供您需要提交一份rquest在： www.GoLoGolFitness.com About The Author作者简介 William Breland has been a Physical Therapist for over 25 years.威廉Breland已成为物理治疗师超过25年。 He is the ONLY Board Certified Clinical Specialist in Sports Therapy and Touring Golf Professional in the United States.他是唯一认证委员会专家在临床治疗和体育旅游高尔夫专业在美国。 GoLo Golf Grub is a trademark of GoLo Golf, LLC, www.GoLoGolFitness.com GoLo高尔夫蛴螬是一个商标GoLo高尔夫，有限责任公司， www.GoLoGolFitness.com william@gologolfitness.com william@gologolfitness.com
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