Fuelling Your Golf Game

By Laura Leenane

Some of the top golfers in the game come in all shapes and sizes. But it has been shown that higher body fat levels may impair performance as they are more susceptible to physical fatigue and an increased risk of injury even if the game is perceived mainly as low intensity.

Training Diet

For fit, energetic, lean golfers, general healthy eating guidelines are sufficient to meet their demands. Along with the appropriate amount of high-quality carbohydrates to provide energy requirements and lean proteins to support muscle growth and repair. Together with healthy fats and essential micronutrients which can be obtained from fruit, vegetables, nuts, seeds, and wholegrains.

Low-GI carbs, such wholegrain bread, brown pasta, and oatmeal, can be excellent fuel sources for training since they release energy gradually over an extended period, keeping levels steady during golf play hours.

Training load, unique athlete needs, training load, body composition goals, health, and modifications for growth in younger athletes will all impact an individual's nutritional needs

Eating before competition

A round of golf can be up to 5 hours in duration, so it is important that golfers eat a meal prior to competition to maintain blood sugar levels and prevent both physical and mental fatigue throughout the round. This meal should be consumed around 3-4 hours before the start of the round depending on the tee-off time and consist of some carbohydrates for fuel, a small amount of protein to help prevent hunger over the length of the round. As well as some fluids for hydration.

Some suggestions for this pre-event meal may be:

~Pasta and chicken

~Yoghurt, fruit and granola

~Bagel with banana

~Scrambled eggs on toast

~Cereal and milk

An additional snack may be needed 1-2 hours prior to the game depending on tee-off time. This snack should be something light, high in carbohydrates and easily digested.

~A banana

~Cereal bar

~Handful of dried fruit

If a player suffers with nerves or an upset stomach before competition it may be a better option to choose a liquid meal with some carbohydrates and protein as it may be easier to digest.

During Competition

It's typical for a golfer to miss a meal during a round of golf because the game can take several hours, so it's critical to replenish these nutrients and fluids both during and after the round. You can accomplish this by having a little snack every four to six holes. Snacks that are good include dried fruit, fresh fruit and easy to make sandwiches like ham. Although water is the most important liquid for staying hydrated during the day, consuming an electrolyte or sports drink could be beneficial as well.

Hydration

The majority of tournaments take place in the summer, frequently during the hottest part of the day. This emphasizes the importance of maintaining healthy hydration practices because dehydration can increase the risk of injury and cause fatigue, reduced skill performance, and difficulty focusing and concentrating for extended periods of time. As golf is largely a game of skill and requires a high level of concentration to be sustained over several hours or more, golfers must drink enough water to stay properly hydrated because the game is mostly skill-based and demands a high degree of focus to be maintained over several hours or longer. The amount of fluid needed varies significantly based on the player's size, gender, playing time, and surroundings. Having access to sufficient fluid while playing golf is essential to staying well-hydrated. It is best to keep fluids in the golf bag for easy access. Sports drinks and electrolyte solutions can be helpful during competitions and longer practice sessions since they replenish lost fluids and electrolytes and provide some form of carbs to replenish energy.

Recovery

It is very important especially when you are playing multiple rounds in a day or on consecutive days to focus on your recovery nutrition which should consist of meals or snacks containing carbohydrates some proteins and plenty of fluids and electrolytes to replace sweat losses. It is vital that golfers plan ahead to ensure they have access to suitable nutrition and fluids throughout the day when playing to prevent blood sugar levels from dropping to low and affecting concentration levels and possibly performance also.