There are many reasons why you may not play your best in any given game, but don't let poor nutrition be one of them. Fuelling the body properly before, during and post round is low hanging fruit and you should really nail this one each and every time.
So what does good nutrition for golfers look like? Whether your a touring professional or an average player who gets out once or twice a week, the same principles apply. Don't be that player who hurriedly buys a protein bar and bottle of coke in the pro shop before rushing to the first tee.
It’s not just the energy and calories we take in, but where we are getting this energy from. Ideally, we are looking to create a steady level of energy throughout the round. Giving our bodies a huge sugar or caffeine rush followed by a quick drop will affect our decision making, pre-shot routine, short game, energy levels, and also the ability to calm our nerves if your playing well.
With that in mind here's a few tips to apply before your next round.
1. Nail your pre and post round nutrition for optimal performance and recovery
This is simple. For example, you should look to have a protein and complex carbs rich meal 1.5 to 2 hours before you tee off. Fish or Turkey breast with quinoa/brown rice alongside some healthy fats like avocado or nuts is ideal pre round. After a four hour round in the sun your energy levels will be depleted. This is the time to consume a protein shake with an omelette or a sandwich to replenish those lost glycogen stores.
2. On the course, think slow and steady
A good tip is to circle hole 4, 8, 12 and 16 on your scorecard before you tee off. This is your visual reminder to hydrate and take in some calories. What we're looking for is a slow and steady stream of energy coming in, not the highs and lows that most protein bars or caffeine drinks provide. Think walnuts, rice cakes, or a peanut butter sandwich.
Give these a try and see the difference in your energy levels, and hopefully your scores!
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