Determining The Right Diet For Each Athlete Eating a healthy diet can provide the energy you need to finish a race or just enjoy a casual sport or activity. But, when you don’t get the right mix of nutrients, you will feel tired and perform poorly during sports, especially in golf. The right diet depends on the intensity of the activity, total time spent training for your sport, age, sex, and specific sport, or activity. “People tend to overestimate the number of calories they burn per workout, so it is important to avoid taking in more energy than you expend exercising,” explained Patrick Miller, a certified athletic trainer with Franciscan Health Sports Medicine. How Many Carbohydrates Does An Athlete Need? Carbohydrates provide energy during sustained exercise and are stored in the muscles and liver. Simple sugars may give you an immediate burst of energy, but their effect does not last very long. Complex carbohydrates provide energy, fiber, vitamins and minerals. These foods are low in fat. Examples of complex carbohydrates include bagels, pasta, rice, and whole grain breads. Simple sugars provide a lot of calories, but they don’t provide vitamins, minerals or other nutrients. Examples of simple sugars to avoid include candy, jams and jellies, and soft drinks.
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