Balance Blood Sugar for Better Scores


In addition to staying hydrated, the most important thing you can do on the course is to make sure your blood sugar levels are stabilized. Nothing wrecks your round more than the sugar shanks. Keep your hormones happy by choosing whole foods over processed products. The less ingredients on the label, the better. Aim for less than 10, preferably 5, grams of sugar per serving. With blood sugar in check, your energy will be more consistent and brain function more efficient.

4 Tips to Balance Blood Sugar Levels

  1. Stay Hydrated With Water

Water supports fat loss, promotes detoxification, and prevents you from drinking sugary processed beverages. Stay hydrated by starting each morning with a large glass of water and pack a glass or stainless steel bottle for the course. If sweetness is desired, opt for sweeteners that won’t sabotage your score, such as cinnamon and stevia. Lastly, avoid drinking too much caffeine or alcohol, especially during your round.

  1. Plan Balanced Meals and Snacks

Skipping meals and restricting calories can result in overeating and poor food choices. Instead, eat 3 balanced meals and 1-2 snacks that focus on quality protein, natural fats, and non-starchy veggies. Blend protein powder with fresh/frozen berries, coconut milk and a “green” (vegetable and fruit) powder for a mid-round pick-me-up protein shake.

  1. Start With Protein

Speaking of protein, start your day with a protein-rich breakfast and start each meal with protein to improve digestion and provide high satiation. Enjoy 25 grams of high quality protein at the beginning of each meal, especially breakfast (about 4 eggs, 3-4 ounces of fish/poultry/meat/seafood, 1 cup cottage cheese, 1 serving protein powder). Make sure you vary your protein sources to get a full spectrum of amino acids.

  1. Select Slow Carbs

Carbs have the greatest impact on your blood sugar levels. Eat too many or the wrong kinds of carbs and you’ll set yourself up for a back 9 crash. Before you start counting carbs though, focus on eating “slow” carbs with a low glycemic load that release energy slowly into the bloodstream. Slow carbs help you feel full longer and keep your focus sharp. The best slow carb sources are nuts, seeds, and vegetables. Fruits and starchy vegetables can also be good options. Enjoy whole gluten-free grains, beans and legumes in moderation.

A Day In The Life

Pre-Round Breakfast: eggs with nitrate-free bacon
Mid-Round Shake: blueberry coconut vanilla protein shake
Post-Round Lunch: steak salad with avocado, tomatoes & balsamic vinaigrette
Victory Dinner: roasted chicken with cauliflower, sweet potato, cinnamon & butter
Champion’s Dessert: dark chocolate with almonds & sea salt

Cate Ritter is a Certified FDN® Practitioner Cate’s Nutrition Kitchen The LEAN 18 MTT Performance She can be reached at or call (480) 321-6361.

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Contact Cate to learn how to make your eating game more delicious, doable and sustainable!

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