Golf is a game of short bursts of high-intensity activity combined with long periods of low energy level standing, walking and sitting in a cart. It's the relatively long duration (over 4 hours) of needed physical and mental sharpness that requires the body and brain to be operating properly. If you add the psychological and weather factors to the demands of the game then your energy needs must be sufficient and effective. Proper foods and liquids provide the fuel for this optimal performance. This means that nutrition is as valuable to your game as a good short game, properly fitted golf clubs or good flexibility.
One goal of proper nutrition is balanced blood sugar. The brain is one of largest consumers of blood sugar for it to function properly. Poor supply causes sluggishness, poor concentration, slow reaction, and altered communication with the body. Hence, poor golf performance.
Many times bogies or errant shots late in the round can be attributed to low-energy and dehydration. The game is tough enough to find yourself running out of gas before you've sunk your last putt. Here are some suggestions to keep your edge.
Keys for Optimal Performance:
1. Breakfast the day of your golf match - 45min. to 1hr before play.
- Balanced meals - 35 - 45% carbohydrates, 25-30% protein, 20-30% fats
- Complex carbohydrates - Fresh whole vegetables and some fruit (avoid fruit juices), minimal amount of whole grains (Ezekiel Bread & Vogel are good choices for bread)
- Protein/Fats - fresh lean meats, fowl, fish, hard or soft boiled eggs
- Dairy - Minimal amount should be used. Most of us cannot digest or assimilate milk so, I suggest you try goat dairy products like yogurt. Use butter - never margarine!
- Protein/Carbo shake - PaleoMeal by Designs for Health Institute.
- Vitamins - 2 Daily multiple vitamins and Omega 3's.
2. Eat 4 to 5 meals or snacks per day
Fresh fruit like an apple along with nut butter or raw nuts and seeds are good. Some dried fruit is acceptable (contains large amounts of sugar) and vegetables. Celery and nut butter is another good choice. Avoid sugars, fried fats and hydrogenated (supermarket) oils. Protein bars occasionally especially the ones made with nuts and seeds and low in sugar are better than the sugar laden and soy based ones. No fake sugars either! Designs for Health carries a good one.
3. On-course food - Snacks to keep blood sugar balanced and mental and physical energy high.
Use the ideas above and be prepared. Preparation is vital! You cannot expect to be on the course early and make your snacks before you leave. It just doesn¹t work that way no matter how hard you try! Prepare the night before and have the food stashed in your bag.
4. Water intake - many body tissues are made up of 75 to 80 % water. (the body is around 55% water)
Rule of thumb - drink approximately eight, eight-ounce glasses (64 oz. min.) of spring water per day. Tap water has high amounts of chlorine added and toxic metals. Drink water on every other hole... more if hot. Avoid caffeine, alcohol, fruit drinks or sodas.
5. Sleep - Lack of enough quality rest will lead to poor performance.
Getting to bed around 10 - 10:30p.m., sleeping for about 8 hours and waking up on your own... without an alarm clock... will better your chances for a good performance.
