From tour pros to weekend warriors, we all will benefit from adding strength and performance training to our weekly regimen. Often overlooked is prioritizing recovery from training sessions and golf rounds to optimize that training. From sleep to nutrition to stretching, building a solid recovery plan will help you take your golf game to new levels. In this overview of recovery strategies for golfers, we will give you some recommendations to do just that and have you feeling better than ever on the course and off.
Why Sleep Matters
A good night’s sleep is a fantastic time for our body to recover. The American Academy of Sleep Medicine recommends that adults get at least seven hours of sleep per night. Once our bodies reach a deep sleep cycle, hormones are released to help repair damaged muscle cells. This helps to lead to a shorter recovery window between training bouts, as well as golf rounds, and allows us to be at a more optimal performance level the next time we head to the gym or course. Sleep isn’t just beneficial to our physical performance. It can assist in all of the following:
Improved moodReduced daily fatigueReduced risk of cardiovascular diseaseReduced risk of Type 2 diabetesImproved mental functionStrengthened immune systemStress reliefMaintaining a healthy weight
What Can I Do to Improve My Sleep?
If you struggle with getting a good night’s sleep, try to work on creating a consistent nighttime routine. Reading a book, practicing mindfulness through meditation, soaking in the tub or taking a shower, and stretching are all great things you can put into practice. Start your routine at the same time each night and aim to be in bed by the same time.
Nutrition: What you Eat and When you Eat Matters
I know. You eat a pretty healthy diet and your weight stays the same…for the most part. But what foods we are eating – along with when we eat – play a vital role in our recovery from exercise. Not only does our food matter but so does our hydration matters. How much an individual needs to eat on a daily basis will vary based on a multitude of factors – gender, age, weight, activity level, goals (i.e., weight loss/maintenance/gain).
Golf is a physical sport. Not in the same sense as football, for example, but it does require physical demands of us. With this comes the importance of proper hydration and nutrition.







