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

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