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.
