Nutrition Tips from Rika Park

A healthy diet is an important factor for achieving peak athletic performance. IJGA Strength & Conditioning Coach Rika Park gives some quick tips for a well-balanced diet.

1. Be sure to consume enough energy (calories) every day. Low energy intake can result in:

• Loss of muscle mass
• Menstrual dysfunction
• Loss of bone density
• Increased risk of injury, fatigue and illness
• Prolonged recovery process

2. Carbohydrates

• Should consume 2.7-4.5 grams of carbs per pound of body weight
• That’s 6-10 grams of carbs per kilogram of body weight for our international friends
• Carbohydrates maintain blood glucose level during exercise and replace muscle glycogen

3. Protein

• Should consume 0.5-0.8 grams of protein per pound of body weight
• That’s 1.2-1.7 grams of protein per kilogram of body weight
• Protein intake is usually met by the daily diet alone
• Very important for tissue repairing process

4. Fat

•  Should account for around 20-35% of total caloric intake
• Consuming less than 20% of total diet does not benefit performance
• Is a source of energy
• Fat soluble vitamins and essential fat are important for athletes
• A high-fat diet is not recommended

About Rika: A native of Japan, Rika Park came to the United States when she was 14 years old. An IJGA alum, Rika trained at the International Junior Golf Academy for four-and-a-half years. She played NCAA DI golf at the University of Miami, where she majored in Exercise Physiology and minored in Sports Medicine. Rika is TPI Level 2 Certified. She can be reached at rika.park@hub.media/ijga.