No matter how well tuned a Formula 1 car is, it won’t perform if it’s fuelled with diesel!
When it comes to golf, all too often the importance of nutrition is overlooked.
Most amateur golfers focus solely on their swing technique and forget the importance of correctly fuelling their bodies. What you eat and drink before and during a round
of golf will have a significant impact on your performance.
While golf doesn’t require the same level of physical exertion as some other sports, it still demands specific nutritional considerations. Unlike high-intensity activities, golf is a slow-paced, endurance-based sport that spans many hours. Golfers need nutrients onboard that will sustain energy levels to prevent mental and physical fatigue over that time period.
BEFORE YOUR ROUND:
Hydration is critical
Proper hydration ensures that muscles function optimally and assists you in maintaining focus and concentration throughout the game. Drinking plenty of water before heading to the course is essential to stay hydrated. Water is the best choice fluid as it is calorie-free and easily absorbed by the body.
Avoid consuming excessive amounts of caffeine before your game. While caffeine may provide a temporary energy boost, it can also increase urine production thus accelerating dehydration. Coca-Cola is high in caffeine and sugar – avoid fizzy drinks.
Fuel
Your pre-golf meal should strike a balance between providing long-lasting energy and being easy to digest. Aim to consume your meal 2-3 hours before teeing off, allowing enough time for digestion.
It should consist of a combination of carbohydrates, lean proteins, and healthy fats. Carbohydrates are essential for golfers. They are the primary source of energy for your muscles and brain and will provide a steady release of energy throughout your round.
Lean proteins are crucial for muscle repair and recovery whilst healthy fats such as avocados, nuts, and seeds support brain function.
The right balance of carbohydrates, protein, and fats will help maintain optimal energy levels throughout the game, allowing you to maintain your focus and avoid fatigue.
DURING YOUR ROUND:
Remember, optimal hydration is not just about drinking fluids before the game but also throughout the entire round. Carry a water bottle with you and take regular sips to stay hydrated.
Staying properly hydrated will prevent fatigue, muscle cramps, and loss of focus. Drinking electrolyte-rich beverages like Powerade can help to replenish fluids and maintain electrolyte balance.
To sustain energy levels, consume small, frequent meals or snacks during the round. Choose easily digestible foods like energy bars, fruits, and nuts to provide a continuous supply of energy throughout the game. Avoid heavy, greasy foods that can cause bloating or make you feel sluggish.
Tom Long
Golf Professional
