By Ciara Nolan (RNutr)
Nailing your nutrition can make a huge difference to your game and performance. Golfing is a sport that is spread out over a long period of time and if we do not get our nutrition and hydration on point, it can seriously affect our performance.
1) Before the game
Eat a well-balanced meal before your game. Try to allow for 60-90 mins time to elapse before your game to allow for digestion. Try to include complex carbohydrates to allow for a slow release of energy for the long game ahead.
2) Snack throughout the course
Snacking throughout the course is essential to keep performance constant. Try to eat every 4 or 5 holes. This will prevent your energy levels dropping and keep your focus on par (excuse the pun). A good tip to remind yourself is to mark it on your score card.
Examples for on course snacks:
-Fruits – bananas are always a great option.
-Dried fruit & nut mix
-Homemade protein or granola bars/snacks
-A wrap/pitta or sandwich with a protein filling
-Banana bread or something similar
3) Hydration
Staying hydrated throughout the course is very important to prevent dehydration. Even the slightest bit of dehydration can lead to fatigue, reduced performance and concentration.
Aim to drink every 20 minutes at least. A good habit to get in to is to sip on fluids while walking between holes.
Electrolyte drinks are very useful near the end of the course, especially in the warmer months.
Each person is very different, and individuality comes massively in to play. If you would like any specific one to one help, please feel free to contact me for a consultation on my Instagram page or email me at ciaranolan@hotmail.com. Check out my Instagram page for some quick and easy recipes and more nutrition tips and information too @ciaranolannutrition
Ciara Nolan (RNutr)
Comments