Fueling skill-set athletes: Golf and Cheerleading

It is important for all athletes, regardless of their sport, to determine their recommended nutrition needs in order to play safe, stay healthy and participate at their optimal performance. Both golf and cheerleading are commonly played high school skill-sports, which like all other sports, demand their own set of nutritional needs.

Here is a list of things to consider when playing a skill sport:

1. Additional calories may not be necessary. Calorie needs will depend on the intensity and duration of the activity you are participating in; however, most skill-sport athletes do not need a diet different from what is recommended by the Dietary Guidelines and MyPlate. In golf for example, a player that carries their own bag for multiple rounds (the average golfer walks five miles each round) during a tournament will burn more calories than a player that uses a pull cart for only one round. Let your hunger cue you in on when it is time to eat a well-balanced snack.
2. Carbohydrates, protein and fat are all important. Skill-sport athletes need a balanced diet to perform at their best. A Five Food Group-based diet, which can be achieved by following the MyPlate recommended guide for eating, will provide carbohydrates, protein and fat in appropriate portions for skill-set athletes. The following is a recommended daily food guide for each food group – for a more individualized plan based on your age, height, weight and activity level, visit choosemyplate.gov and sign up for SuperTracker.

Food Groups	Most female athletes: 2000 calories	Most male athletes: 2600 calories
Grains	6 ounces	9 ounces
Vegetables	2.5 cups	3.5 cups
Fruits	2 cups	2 cups
Dairy	3 cups	3 cups
Protein	5.5 ounces	6.5 ounces

3. Eat before you play. Eating before you play your sport will provide energy that you need to perform during the event. Choose a meal or a snack that contains at least three food groups – carbohydrate foods will give you energy and protein, and fat in foods will help you to stay focused and feel full longer.  
4. Drink plenty of fluids. Dehydration can be very common in skill sports. When golfing on a cold spring day or cheering at a cool evening football game, it is important to remember that just because you are not sweating does not mean your body does not need water. One helpful tip for ensuring you are drinking enough water is to drink two cups of water before every event. In golf, make it a point to take a sip of water before every hole, even if you aren’t thirsty. In cheerleading, aim to drink at least ½ cup every quarter of the game. When exercising in the heat, it is important to drink even more water to replace the fluid you lose in sweat.
5. Make time to snack but avoid high-fat and high-sugar foods during exercise. During your event, choose a snack that provides more carbohydrate than protein and fat. Granola bars, dry cereal, crackers, fruit or dried fruit are quick and easy carbohydrate snacks to keep around. For all skill athletes, snacking on carbohydrate foods during an event will help you maintain energy.
6. Refuel post-exercise. After 60 minutes of exercise, rehydrate, refuel and replenish your muscles. A refreshing cup of chocolate milk can be a perfect refuel beverage for skill sport athletes.

Athletes can train harder and perform better with proper nutrition. Visit this site to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.