Golf is a sport that requires both physical and mental stamina. Whether you’re a professional golfer or a weekend enthusiast, improving your stamina can help you perform at your best on the course. In this article, we’ll explore some tips and techniques for increasing your stamina and improving your golf performance. From fitness routines to on-course strategies, we’ll cover everything you need to know to maximize your golf performance and enjoy the game to the fullest. So, get ready to tee off with renewed energy and stamina!

Understanding Stamina in Golf

Importance of Stamina

In golf, stamina refers to the physical and mental endurance that allows a player to maintain a high level of performance throughout a round or an entire tournament. It is an essential aspect of the game, as it directly impacts the player’s ability to:

• Swing the club with power and precision
• Focus and concentrate for extended periods
• Maintain proper technique and form under pressure
• Recover quickly from physical exertion and mental fatigue

Without adequate stamina, golfers may experience physical and mental exhaustion, leading to reduced performance, increased risk of injury, and decreased enjoyment of the game.

Here are some reasons why stamina is crucial for golfers:

1. Long rounds and tournaments: Golf tournaments can last for hours or even days, and endurance is crucial to maintain a high level of performance throughout the event. Players need stamina to endure long rounds, navigate challenging courses, and cope with various weather conditions.
2. Physical demands of golf: Golf requires players to use various muscle groups, including the legs, core, and upper body. Stamina allows golfers to maintain proper swing mechanics and control their movements, reducing the risk of injury and ensuring consistent performance.
3. Mental toughness: Golf is a mentally demanding sport that requires focus, concentration, and resilience. Stamina helps golfers to maintain mental toughness and cope with the pressures of competition, allowing them to perform at their best even in high-stress situations.
4. Swing speed and power: A golfer with high stamina can generate more power and speed in their swings, leading to longer drives and more accurate shots. This increased power and speed also help players to hit the ball with greater force and control, improving their overall performance.
5. Consistency and technique: Fatigue can lead to lapses in technique and form, causing golfers to lose control over their swings and shots. Stamina allows players to maintain their technique and form, ensuring consistent performance and reducing the risk of poor shots.

In summary, stamina is a critical aspect of golf performance, impacting a player’s physical and mental endurance, technique, and overall performance. Golfers who prioritize building and maintaining their stamina are more likely to achieve their full potential on the course.

Factors Affecting Stamina

Maintaining a high level of stamina is crucial for any golfer who wants to perform at their best throughout an entire round. There are several factors that can affect a golfer’s stamina, including their physical fitness level, their mental toughness, and the weather conditions they are playing in.

Physical Fitness

Having a high level of physical fitness is essential for maintaining stamina on the golf course. Golfers who are physically fit are better able to handle the physical demands of the game, such as carrying their own bag, walking long distances, and making powerful swings. Incorporating regular exercise into your routine, such as cardio and strength training, can help improve your physical fitness and increase your stamina on the golf course.

Mental Toughness

In addition to physical fitness, mental toughness is also an important factor in maintaining stamina on the golf course. Golf is a mentally demanding sport, and the pressure to perform well can be overwhelming. Golfers who are mentally tough are better able to handle the stress and frustration that come with playing the game, and are more likely to maintain their focus and concentration throughout an entire round. Incorporating mental training techniques, such as visualization and positive self-talk, can help improve your mental toughness and increase your stamina on the golf course.

Weather Conditions

The weather conditions can also have a significant impact on a golfer’s stamina. Playing in hot and humid conditions can be especially challenging, as it can cause dehydration and fatigue. Golfers should make sure to stay hydrated by drinking plenty of water and electrolytes, and should take breaks to rest and recover when necessary. Playing in cold and windy conditions can also be challenging, as it can cause muscle stiffness and decreased mobility. Golfers should dress appropriately for the weather conditions and should take regular breaks to warm up and stretch their muscles.

Improving Your Cardiovascular Fitness

Cardiovascular Exercises for Golf

To improve your cardiovascular fitness and increase your stamina on the golf course, it is important to engage in regular cardiovascular exercises. Here are some exercises that are particularly beneficial for golfers:

Running

Running is a great cardiovascular exercise that can help improve your endurance and stamina on the golf course. It is especially useful for building leg strength, which is important for making powerful swings and long strides.

Cycling

Cycling is another excellent cardiovascular exercise that can help improve your endurance and stamina on the golf course. It is particularly useful for building leg strength and improving your overall cardiovascular fitness.

Swimming

Swimming is a low-impact cardiovascular exercise that can help improve your endurance and stamina on the golf course. It is particularly useful for building overall body strength and improving your cardiovascular fitness.

Rowing

Rowing is a great cardiovascular exercise that can help improve your endurance and stamina on the golf course. It is particularly useful for building overall body strength and improving your cardiovascular fitness.

By incorporating these cardiovascular exercises into your regular fitness routine, you can improve your endurance and stamina on the golf course, making it easier to tackle even the longest and most challenging holes.

Building Endurance with Interval Training

Interval training is a highly effective method for building endurance and improving cardiovascular fitness. This type of training involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. The following are some tips for implementing interval training into your golf fitness routine:

• Start with a warm-up: Before beginning your interval training session, it’s important to warm up your muscles to prevent injury and improve performance. A light jog or some dynamic stretching exercises are great ways to get your muscles ready for the workout.
• Choose a course: Look for a golf course with a variety of terrain, including hills and flat areas, to provide a challenging workout. If you’re unable to access a golf course, you can also use a track or a trail for your interval training session.
• Set your intervals: Determine the length of your high-intensity and low-intensity intervals based on your fitness level and goals. For example, you might try alternating between 30 seconds of high-intensity exercise (such as running or jogging) and 30 seconds of rest. As you become more fit, you can increase the length of your high-intensity intervals and decrease the length of your rest periods.
• Incorporate resistance training: In addition to interval training, it’s important to incorporate resistance training into your golf fitness routine. This can help improve your muscular endurance and reduce your risk of injury. Consider incorporating exercises such as squats, lunges, and leg presses into your routine.
• Gradually increase intensity: As you become more comfortable with interval training, gradually increase the intensity of your workouts. This can help you continue to improve your cardiovascular fitness and build more endurance on the golf course.

Strength Training for Golf

Targeting Key Muscle Groups

To optimize your golf performance, it is essential to focus on strength training that targets the muscle groups critical for a successful game. Here are some key muscle groups that you should prioritize:

1. Core Muscles

Your core muscles, including the abdominals and lower back, play a vital role in maintaining balance, stability, and power generation during swings. Strengthening these muscles can help you maintain proper posture, prevent injury, and generate more force behind your shots. Exercises such as planks, sit-ups, and Russian twists are effective in targeting the core muscles.

2. Shoulders and Upper Back

A strong upper body, particularly the shoulders and upper back, is crucial for a smooth and powerful swing. Weak shoulders can lead to compensations and poor swing mechanics, resulting in decreased power and accuracy. Exercises such as shoulder presses, pull-ups, and rows can help strengthen the shoulders and upper back, while also improving overall upper body strength.

3. Legs and Hips

Leg strength is also important in golf, as it can help you maintain balance and stability during swings. Strong legs can also help you generate more power and distance on your shots. Exercises such as squats, lunges, and deadlifts can help target the leg muscles, while hip flexibility exercises can improve mobility and reduce the risk of injury.

4. Wrists and Forearms

Finally, strong wrists and forearms are essential for a smooth and controlled golf swing. Weak wrists can lead to inconsistent shots and decreased accuracy. Exercises such as wrist curls, reverse curls, and grip strengthening exercises can help improve wrist and forearm strength, while also promoting overall hand-eye coordination.

In summary, targeting these key muscle groups through strength training can help you maximize your golf performance by improving your power, accuracy, and overall stamina on the course.

Exercises to Improve Swing Power

Improving your swing power is essential to maximizing your golf performance. The following exercises can help you develop the strength and power needed to hit the ball further and with more accuracy.

Dumbbell Shoulder Press

The dumbbell shoulder press is a great exercise for strengthening the shoulders, which are crucial for a powerful golf swing. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Push the dumbbells up over your head, keeping your arms straight, and then lower them back down to the starting position. Aim for 3 sets of 10-12 reps.

Squats

Squats are a great exercise for building lower body strength, which is essential for a powerful golf swing. Stand with your feet shoulder-width apart and lower your body by bending your knees and pushing your hips back. Lower yourself until your thighs are parallel to the ground and then push back up to the starting position. Aim for 3 sets of 10-12 reps.

Deadlifts

Deadlifts are a great exercise for building overall strength and power, which can translate to a more powerful golf swing. Stand with your feet hip-width apart and grip a barbell with your hands shoulder-width apart. Lift the barbell off the ground by bending your knees and hips and then stand up straight, keeping your back straight. Lower the barbell back down to the starting position. Aim for 3 sets of 8-10 reps.

Resistance Band Pull-Aparts

Resistance band pull-aparts are a great exercise for strengthening the back muscles, which can help improve your golf swing. Attach a resistance band to a sturdy object and stand with your feet shoulder-width apart. Grasp the handles of the resistance band with your arms extended in front of you and pull the band apart, keeping your elbows high and wide. Aim for 3 sets of 10-12 reps.

Incorporating these exercises into your strength training routine can help you improve your swing power and maximize your golf performance. Remember to always warm up before starting any exercise routine and to consult with a professional trainer or doctor before beginning any new exercise program.

Flexibility and Mobility Training

Stretching Exercises for Golfers

To improve your golf performance, it is essential to focus on flexibility and mobility training. One of the most effective ways to achieve this is through stretching exercises designed specifically for golfers. Here are some stretching exercises that can help you increase your stamina and improve your overall golf performance:

1. Hip Flexor Stretch: Tight hip flexors can cause lower back pain and limit your range of motion. To stretch your hip flexors, stand facing a wall and extend one leg forward. Bend your front knee and lean forward until you feel a stretch in your hip. Hold for 30 seconds and repeat on the other side.
2. Glute Stretch: Strong glutes are essential for a powerful swing. To stretch your glutes, sit on the ground with your legs extended in front of you. Reach forward and try to touch your toes. Hold for 30 seconds and repeat.
3. Hamstring Stretch: Tight hamstrings can limit your range of motion and cause lower back pain. To stretch your hamstrings, sit on the ground with your legs extended in front of you. Reach forward and try to touch your toes. Hold for 30 seconds and repeat.
4. Triceps Stretch: Tight triceps can cause pain in your elbow and limit your range of motion. To stretch your triceps, stand with your arms extended in front of you. Bend one elbow and rest your forearm on your opposite knee. Use your free hand to gently pull your elbow towards your knee. Hold for 30 seconds and repeat on the other side.
5. Upper Back Stretch: Tight upper back muscles can cause pain and limit your range of motion. To stretch your upper back, stand with your arms extended in front of you. Clasp your hands together and pull your arms away from your body. Round your upper back and let your head fall forward. Hold for 30 seconds and repeat.

By incorporating these stretching exercises into your routine, you can improve your flexibility and mobility, leading to better stamina and a more effective golf swing. Remember to stretch before and after each round to prevent injury and optimize your performance.

Improving Flexibility for Better Swing Mechanics

Importance of Flexibility in Golf

Before delving into the specific exercises that can improve your flexibility for better swing mechanics, it’s important to understand why flexibility is crucial in golf. Golf requires a wide range of motion, particularly in the shoulders, hips, and back. Having good flexibility in these areas can help you make a full shoulder turn, maintain balance throughout your swing, and avoid injury.

Exercises for Improving Flexibility

Improving flexibility for better swing mechanics requires a combination of stretching and strengthening exercises. Here are some exercises that can help:

• Hip Flexor Stretch: This stretch targets the iliopsoas muscle, which is responsible for hip flexion. To perform the stretch, stand facing a wall with your feet shoulder-width apart. Step forward with one foot and place your hands on the wall at shoulder height. Lean forward into the stretch, keeping your back straight and your feet planted on the ground. Hold for 30 seconds before switching sides.
• Butterfly Stretch: This stretch targets the hip flexors and lower back muscles. Sit on the floor with your knees bent and feet flat on the ground. Slowly lower your heels towards your glutes, feeling the stretch in your hips and lower back. Hold for 30 seconds before releasing.
• Shoulder Blade Squeeze: This exercise targets the rotator cuff muscles, which are responsible for shoulder stability and mobility. Sit or stand with your arms at your sides. Squeeze your shoulder blades together as tightly as you can, holding for 5-10 seconds before releasing. Repeat for 10-15 repetitions.
• Wall Angels: This exercise targets the upper back muscles, which can become tight and limit shoulder mobility. Stand facing a wall with your feet shoulder-width apart. Raise your arms out to your sides, keeping your elbows slightly bent. Move your arms up and down in a controlled motion, feeling the stretch in your upper back. Hold for 30 seconds before switching sides.

Other Benefits of Flexibility Training

In addition to improving your swing mechanics, improving your flexibility can have other benefits, such as reducing the risk of injury and improving overall physical performance. Golf is a physically demanding sport that requires endurance, strength, and power. By improving your flexibility, you can improve your overall physical performance and reduce your risk of injury.

Overall, improving your flexibility is an important aspect of maximizing your golf performance. By incorporating stretching and strengthening exercises into your routine, you can improve your swing mechanics, reduce your risk of injury, and improve your overall physical performance on the golf course.

Nutrition and Hydration for Stamina

Fueling Your Body for Optimal Performance

When it comes to maximizing your golf performance, it’s essential to pay attention to your body’s fuel needs. Eating and drinking the right things can help you maintain the energy and stamina you need to power through 18 holes without losing steam. Here are some tips for fueling your body for optimal performance on the golf course:

1. Eat a balanced diet: A well-balanced diet is key to providing your body with the nutrients it needs to perform at its best. Aim to include a variety of foods from all food groups, including lean protein, whole grains, fruits, and vegetables. This will help you maintain stable blood sugar levels and prevent energy crashes.
2. Drink plenty of water: Dehydration can lead to fatigue, dizziness, and other symptoms that can affect your golf performance. Make sure to drink plenty of water before, during, and after your round to keep yourself hydrated. Avoid sugary drinks and alcohol, which can have a dehydrating effect on the body.
3. Consume carbohydrates: Carbohydrates are your body’s primary source of energy. Eating carbs before and during your round can help maintain your energy levels and prevent fatigue. Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide a sustained energy release.
4. Include healthy fats: Healthy fats are essential for brain function, hormone production, and energy storage. Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your diet to support your body’s energy needs.
5. Don’t skip meals: Eating regularly can help maintain stable blood sugar levels and prevent energy crashes. Make sure to eat a balanced meal or snack before and after your round to keep your energy levels up.
6. Hydrate with electrolytes: Electrolytes help regulate fluid balance in the body and are essential for maintaining proper hydration. Consider incorporating electrolyte-rich foods like bananas, sports drinks, or coconut water into your diet to help maintain optimal hydration during your round.
7. Avoid heavy meals: Heavy meals can slow down digestion and lead to discomfort on the golf course. Opt for lighter meals or snacks before your round to avoid any digestive issues.

By paying attention to your body’s fuel needs and following these tips, you can help maintain the energy and stamina you need to perform your best on the golf course. Remember, proper nutrition and hydration are essential components of a comprehensive approach to maximizing your golf performance.

Hydration Strategies for Golfers

Maintaining proper hydration is crucial for golfers, as it helps to maintain energy levels and prevent fatigue during long rounds. Here are some hydration strategies that golfers can employ to optimize their performance:

1. Drink plenty of water: Golfers should aim to drink at least 8-10 glasses of water per day to ensure adequate hydration. It is recommended to carry a water bottle during the game and take sips every 10-15 minutes to stay hydrated.
2. Electrolyte replacement: In addition to water, golfers should consume electrolyte-rich beverages to replace lost minerals due to sweating. Sports drinks like Gatorade or coconut water are good options for replenishing lost electrolytes.
3. Pre-hydration: Before starting the game, golfers can consume a small amount of water or a sports drink to help hydrate the body. This can help improve performance and reduce the risk of dehydration.
4. Post-game rehydration: After the game, golfers should aim to rehydrate by consuming water or a sports drink to replace lost fluids and minerals. It is also recommended to eat foods rich in potassium, such as bananas or sweet potatoes, to replenish lost electrolytes.
5. Limit caffeine and alcohol intake: While caffeine and alcohol may seem like a good idea to boost energy levels, they can actually lead to dehydration and negatively impact performance. Golfers should limit their intake of these substances before and during the game.

By implementing these hydration strategies, golfers can maintain optimal performance and prevent fatigue during long rounds. It is important to remember that proper hydration is just one aspect of maintaining stamina, and a well-rounded approach to nutrition and fitness is essential for peak performance.

Developing Mental Toughness

Understanding Mental Toughness in Golf

• Mental toughness refers to the ability to persevere and maintain focus under pressure.
• It is a crucial aspect of golf performance, as it allows golfers to overcome obstacles and stay calm during high-stress situations.
• Golfers who possess mental toughness are better equipped to handle setbacks, stay positive, and maintain a strong work ethic.
• Developing mental toughness involves training the mind to be resilient and adaptable, as well as learning techniques for managing stress and staying focused.
• Regular mental practice, such as visualization and positive self-talk, can help golfers build mental toughness.
• It is important to note that mental toughness is not innate and can be developed through deliberate practice and effort.

Techniques for Improving Mental Game

Mental toughness is a crucial aspect of golf performance, as it enables golfers to withstand the pressure and stress that come with playing the game. To improve your mental game, consider incorporating the following techniques into your practice routine:

• Visualization: Visualization involves mentally rehearsing shots and putting yourself in various golf scenarios. This technique can help you develop confidence, improve focus, and increase your ability to handle pressure on the course. Spend a few minutes each day visualizing yourself successfully executing shots under different conditions, such as windy or rainy weather.
• Positive self-talk: Negative self-talk can be detrimental to your golf performance, while positive self-talk can boost your confidence and concentration. Practice using positive affirmations during your practice sessions, such as “I can make this shot” or “I trust my swing.” Over time, these phrases will become second nature, and you’ll find that they help you stay focused and motivated on the course.
• Goal-setting: Setting realistic goals for your golf performance can help you stay motivated and focused on improving your game. Break down your goals into smaller, achievable steps, and track your progress along the way. Celebrate your successes, no matter how small, to reinforce positive thinking and maintain a growth mindset.
• Mindfulness: Incorporating mindfulness techniques, such as meditation or deep breathing exercises, can help you develop a more focused and present mindset on the course. Dedicate a few minutes each day to practicing mindfulness techniques, and use them as a tool to calm your nerves and maintain composure during games.
• Practicing resilience: Resilience is the ability to bounce back from setbacks and adversity. Developing resilience can help you stay focused and motivated, even when things aren’t going your way on the course. To practice resilience, focus on learning from your mistakes and setbacks, and maintain a positive attitude even when things are challenging. Remember that setbacks are an inevitable part of the learning process, and that every experience can be an opportunity to grow and improve.

Incorporating Stamina Training into Your Golf Practice

Developing a Training Plan

Developing a training plan is a crucial step in increasing your stamina for golf. It helps you set realistic goals, track your progress, and ensure that you are incorporating the right exercises and activities into your routine. Here are some steps to follow when developing a training plan for improving your golf stamina:

1. Identify your goals: Before you start your training plan, it’s important to identify your goals. Are you looking to improve your endurance on the course, or do you want to increase your strength and power? Defining your goals will help you create a training plan that is tailored to your needs.
2. Determine your current fitness level: It’s important to assess your current fitness level before starting any new training program. This will help you avoid injury and ensure that you are starting at a level that is appropriate for your fitness level. You can do this by taking a fitness test, such as a 1-mile run or a swim, or by using a fitness tracker to monitor your heart rate and other metrics.
3. Develop a schedule: Once you have identified your goals and determined your current fitness level, it’s time to develop a schedule for your training plan. This should include the specific exercises and activities you will be doing, as well as the frequency and duration of each workout. Be sure to allow for rest days and recovery time, as this is important for avoiding injury and improving your overall fitness.
4. Incorporate golf-specific exercises: While any form of exercise can help improve your stamina, it’s important to incorporate golf-specific exercises into your training plan. This can include exercises that target the muscles used in golf, such as the legs, core, and upper body. You can also incorporate drills that simulate the movements and actions used in golf, such as swinging a club or hitting a ball.
5. Track your progress: Finally, it’s important to track your progress as you work through your training plan. This will help you stay motivated and accountable, and it will also allow you to adjust your plan as needed to ensure that you are making progress towards your goals. You can track your progress by keeping a journal, using a fitness tracker, or by setting benchmarks and milestones for yourself.

Tracking Progress and Adjusting Your Approach

One of the key aspects of improving your golf performance is tracking your progress and adjusting your approach as needed. This is especially important when it comes to increasing your stamina, as it allows you to see how your body is responding to your training and make any necessary changes.

Here are some tips for tracking your progress and adjusting your approach:

1. Keep a training log: Writing down your workouts and noting any changes in your performance can help you track your progress and identify areas where you need to improve. Be sure to include details such as the type of exercises you did, the number of reps, and any changes in your energy levels or endurance.
2. Use objective measures: In addition to subjective measures like how you feel during your workouts, it’s important to use objective measures to track your progress. This might include timing yourself during specific exercises or using heart rate monitors to track your cardiovascular output.
3. Seek feedback from a coach or trainer: A qualified coach or trainer can provide valuable feedback on your progress and help you identify areas where you can improve. They can also help you adjust your training program to better meet your needs and goals.
4. Be flexible and adaptable: As you progress in your stamina training, it’s important to be flexible and adaptable. This means being willing to adjust your approach based on what works best for your body and what challenges you may encounter along the way.

By tracking your progress and adjusting your approach as needed, you can maximize your golf performance and continue to improve your stamina over time.

FAQs

1. What is stamina in golf?

Stamina in golf refers to the ability to maintain physical and mental endurance throughout a round or multiple rounds of golf. It includes both the physical ability to sustain energy output and the mental resilience to stay focused and composed under pressure.

2. Why is stamina important in golf?

Having good stamina is crucial in golf because it allows golfers to maintain their performance level throughout the entire round. Playing 18 holes can be physically and mentally demanding, and golfers who lack stamina may tire easily, resulting in poor shots and higher scores. Additionally, having good stamina can help golfers to stay focused and maintain a positive attitude even when things are not going well on the course.

3. How can I improve my stamina for golf?

Improving your stamina for golf involves a combination of physical conditioning, mental preparation, and strategic pacing. Here are some tips to help you increase your stamina:
1. Exercise Regularly: Engage in regular physical activity that strengthens your cardiovascular system, builds muscular endurance, and improves flexibility. Exercises such as running, cycling, and swimming are great for building stamina.
2. Maintain a Healthy Diet: Fuel your body with a balanced diet that provides adequate nutrients for energy production. Eating a diet rich in complex carbohydrates, lean proteins, and healthy fats will help sustain your energy levels throughout the round.
3. Practice Mental Toughness: Golf is as much a mental game as it is a physical one. Developing mental toughness through techniques such as visualization, positive self-talk, and deep breathing can help you stay focused and composed under pressure.
4. Pace Yourself: Plan your round strategically to avoid overexertion. Pace yourself by taking breaks between holes, staying hydrated, and avoiding excessive practice swings or excessive physical activity between shots.
5. Warm-up and Cool-down: Begin your round with a thorough warm-up to prepare your muscles for physical activity. End your round with a cool-down to stretch your muscles and reduce the risk of injury.

4. How long does it take to improve golf stamina?

The amount of time it takes to improve your golf stamina depends on various factors such as your current fitness level, the intensity and frequency of your training, and your overall lifestyle habits. Consistency is key, and it’s important to approach your training with patience and persistence.
Some golfers may see improvements in their stamina within a few weeks of starting a regular exercise routine, while others may take several months to notice significant improvements. It’s important to remember that increasing your stamina is a gradual process that requires consistent effort and dedication over time.

5. Can I improve my stamina for golf at home?

Yes, there are several exercises and activities you can do at home to improve your stamina for golf. Some examples include:
1. Cardiovascular exercises such as jumping jacks, jogging in place, or cycling on a stationary bike.
2. Bodyweight exercises such as push-ups, squats, and lunges to build muscular endurance.
3. Yoga or Pilates to improve flexibility and core strength.
4. Incorporating resistance training using free weights or resistance bands to build strength and muscle endurance.
Remember to always listen to your body and start slowly. Gradually increase the intensity and duration of your workouts over time to avoid injury and overexertion.

6. What should I eat before a round of golf?

Eating a balanced meal before a round of golf can help sustain your energy levels and prevent low blood sugar. Here are some tips for what to eat before a round of golf:
1. Complex Carbohydrates: Choose foods high in complex carbohydrates such as whole grain bread, pasta, or rice to provide sustained energy.
2. Lean Protein: Include lean protein sources such as chicken, fish, or tofu to help maintain muscle strength and

Top 3 things golfers can do to improve focus and stamina on the course