Golf, Nutrition

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Food Fore Scores

Published: 2020-07-08
Food Fore Scores
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Rounds of golf are usually 4 to 5 hours. What are your recommendations for a pre-round meal?

First, I always recommend limiting gluten and lactose nutriments before competition or practice, especially when those are very intense.

For good digestion start with a warm or a hot drink. Then start with food that combines well and does not contain too much fiber to reduce or not accelerate transit.

Look for food with a middle glycemic index. For carbon hydrate, I like to mix quinoa with basmati rice. Proteins are essentials to activate the cerebral nervous system. White chicken breast with some curry is recommended. You can add some steamed carrots, adding a spoon of canoa oil, rich in omega 3 once the carrots have been cooked.

During the round, what snacks are easy to digest and provide the right amount of even energy for optimal performance?

Best practice is to eat as little as possible because digesting any food requires energy at the cost of muscles and brain function. 

An energy drink, such as BN NOW, enables us to practice/compete for 6 to 8 hours without having to eat any solid food.

It is crucial to drink at least every 15 minutes. If you need to eat, I recommend dried fruit or dark chocolate. You can try some energy bars, but make sure to choose one without bad fat or sugar.

What is better for replacing fluids/hydrating—water or sports drinks?

On long courses, water is clearly not sufficient. If you want water to get in all tissues, you need to systematically add some sugar and a pinch of salt. 

Ideally, you should drink something that contains minerals present in your body, magnesium, potassium, calcium, sodium and a mix of dextrose and maltodextrin as sugar. 

Last, but not least, some hydrolyzed vegetable protein that will feed your brain and muscles during any effort. I recommend you read the picture below that shows all the ingredients needed.