There are as many ways of thinking about nutrition for golfers as there are people who play the sport. Some say that dietary needs change as they play their way through the round, while others are satisfied with a well-chosen meal and snack.
How you choose to fuel your golfing is up to you. There is no single way to do it. The best way to find out which approach to golf nutrition works for you is to try out different options for a period of time. Take note of how the changes in the food and beverage you consume affect your performance, and then choose the approach that was most supportive.
Meeting Changing Needs
In an interview, Matt Jones, a sports nutritionist, said that what golfers should eat depends on where they are in the game. His reasoning is that our bodies’ needs change with the game.
Jones said that, before heading out to the course, you should enjoy a protein-rich meal that also includes good fats, whole-grain starch and low-glycaemic complex carbohydrates. Eggs, fish, meat, avocado, nuts, salmon, beans, fruit, vegetables, rice, potatoes, quinoa, and whole-grain bread.
Not all players like eating during the first 6 holes of a round, but if you do, you should pay particular attention to making sure your energy levels are stable. The best food for this is low in carbohydrates, and it provides fats and fibre. Excellent choices for snacks during the first six holes include apples, berries, oranges, pears, and nuts.
From holes seven to 12, Jones said that your golfing nutrition goal is to sustain your energy levels. The following foods also offer an energy boost to players who are playing mobile casino games in Malaysia ; namely a whey protein drink, a sandwich with a filling of chicken, tuna, or peanut butter, and protein bars.
The game changes enough between holes 13 and 18 to warrant eating foods that aid concentration and provide a burst of energy. Dried fruit makes an excellent snack at this time. If you are thirsty, you can consider having a black tea or coffee, or sports drink with a low sugar content.
According to Jones, as tempting as it can be to enjoy a greasy meal and a beer at the 19th hole after your round of golf, that is best avoided. The nutritionist said you should choose good-quality protein, low-glycaemic complex carbohydrates, starchy carbohydrates, and lots of water. Beer might be refreshing, but it ultimately causes dehydration and slows down your muscles’ recovery.
Other sources suggest another approach to golf nutrition. They recommend a hearty pre-round meal of muesli and fruit, fruit salad and plain yoghurt, baked beans and toast, sweet potato and tuna salad, or a chicken salad and cheese wrap.
This approach also recommends snacks such as a banana and some almonds, a fruit smoothie, an English muffin with cheese, or rice cakes with avocado.
Most foods recommended by this approach offer a relatively slow and steady release of energy.