Golfers expel an immense amount of calories during each round, so their bodies rely heavily on nutritious food and beverages to achieve peak performance.
London Golf Centre recommends that golfers consume a carb-rich meal several hours before their round and have access to carb-containing snacks during it, in addition to being provided with water or sports beverages for proper hydration purposes.
Carbohydrates
Golf requires precise movements as well as endurance, which necessitates adequate carbs intake and hydration to maximize performance. Studies have also shown that carb supplementation improves putting skills among golfers [41, 42].
Golfers need both carbohydrates and proteins for muscle repair and energy. Furthermore, golfers require healthy fats – particularly mono and polyunsaturates found in foods such as avocados, olive oil, peanut oil, seeds, nuts and cold water fish – in their diet to remain balanced and fuelled properly. Golfers may consume healthy fats at 10% to 35% of total caloric intake.
An ideal meal to consume 2-3 hours prior to a round should consist of protein-rich complex carbs like brown rice, quinoa, whole wheat bread and fruit and vegetables, including brown rice quinoa whole wheat bread fruit vegetables as well as nuts as pre-round snacks paired with low and high glycemic index (GI) index foods, such as granola bars banana apples paired with nuts as pre-round snacks; in-round players should munch on snacks such as trail mix with nuts dried fruit granola bars without coatings that will melt, energy bars without coatings that will melt, jerky or granola bars between holes for snacking pleasure GI Index(r)!
Protein
Golfers spend extended time on the course and must fuel their bodies with protein, carbohydrates and healthy fats to sustain energy levels and avoid dropping below what is required. Running low on energy can slow reaction times, inhibit concentration and lead to less than ideal swings.
Prior to playing golf, it is strongly suggested that players consume a breakfast high in carbs and moderate in protein to provide energy for the initial holes while staving off hunger pangs before lunch time.
At lunch, I suggest golfers opt for a meal low in fat and high in carbohydrates and proteins such as turkey sandwiches on whole grain buns, Greek yogurt topped with fruit, granola, or smoothies made with milk, frozen fruit, and whey protein. Avoid fast food or sugary beverages such as soda, juice or sports drinks which could trigger blood sugar spikes that result in energy crashes that cause fatigue and irritability.
Healthy Fats
Golf may not be considered high impact exercise, but it still demands proper nutrition and hydration. Unfortunately, golfers often overcompensate for nutritional deficiencies by loading up on energy bars, drinks and supplements containing cheap/synthetic nutrients, high sugar concentrations, or stimulants like caffeine – these forms of fuel can lead to spikes and crashes in blood sugar, leading to hunger pangs, confusion, irritability headaches lethargy fatigue.
Eat protein rich foods, like lean meats, fish and/or eggs paired with vegetables, nuts and seeds; incorperate healthy fats such as olive oil, avocados, salmon or nuts into your meal to provide consistent energy throughout your round. As for snacks, select low glycemic options like berries, apples bananas or protein bars; remember also to drink lots of water as well as sports beverages if needed!
Water
Athletes must drink enough water throughout the day and particularly before and during golf to remain hydrated and have optimal performance. Aim for at least 100 ounces a day as a goal.
Water consumption is especially essential for athletes, as it helps improve concentration, sustain energy levels and aid digestion while replenishing lost electrolytes through sweat.
Golfers’ nutritional and fluid requirements depend on their tee time, practice schedule, and weather conditions. Athletes should consume carbohydrates as fuel and hydration sources 3-5 hours prior to playing in order to be properly fuelled for their sport – such as turkey & cheese sandwiches on whole grain bread with cheese as fuel; smoothies made of milk, fruit & whey protein or even grass-fed beef jerky are suitable options; access to water is necessary and providing water coolers around the course is an easy way of providing access to water and keeping athletes hydrated throughout their game!https://www.youtube.com/embed/MdxAkvjoad8