Nutrition plays a vital role in golf performance. Foods provide energy and strength to the body, which improves the performance of a golfer. So, a golfer must improve his food chart. An improved diet doesn’t mean what a golfer is eating before or during the tournaments?; it means what a golfer is eating every day. Though weight doesn’t matter in a golf game, it is better to eat healthy food which will improve your performance. So, now the question is, why should a golfer improve his diet? Well, not only a golfer, everyone should improve his food habits because it has many benefits. Such as- improved nutrition improves muscular strength, and focus and concentration creates a higher energy level.
Now another question comes to the mind how can a golfer improve his diet? Here I’ll share some food habits that you should follow on the day of tournaments and which will help you to improve your performance.
Which food should a golfer eat at breakfast?
Breakfast is essential in the competition day. A golfer must complete his breakfast 2-3 hours before starting the game. It is the optimum time that a body needs to absorb the nutrients in your body. And which will provide you the perfect energy? Keep in mind, which food you are taking at breakfast must contain protein, carbohydrate, and healthy fat. Here I’ll suggest some food which you can make at breakfast.
- Whole-grain cereal with skim milk.
- Yogurt and fruit.
- Wheat toast with peanut butter.
- Brown toast with hot scrambled egg.
- Fresh Fruits with Veggie Omelet.
- Grilled chicken with Broccoli Cheddar soup.
- Fish veggie salad.
- Brown bagel with light cream.
One hour before starting your game, take some snacks which are easy to digest. The purpose of these snacks is not to fulfill your stomach, and you will not feel hungry.
What does a golfer eat before starting every round?
Before starting a round, a golfer needs plenty of protein and good fats, and in the end, he needs more carbohydrates And the foods must contain low fiber, which is easy to digest.
High Protein Foods: It is known to all that protein builds our body. So, your body needs plenty of protein before starting every round. It will help you to recover your stress, repair body structure, and restores energy. Foods that contain high protein are- egg, fish, and meat. And these foods are easy to digest and won’t give your body any heaviness.
Good fats: A golfer should not take any junk food and red meat; taking this before the round can be very harmful. It is responsible for some organ damages, but you need to take good fats. Good fat contains in Salmon, Nuts, and Avocado. These foods are full of Omega-3 and saturated fats. And all these fats will keep your body healthy.
Complex carbohydrate: Carbohydrates are mainly two types, simple and complex. A simple carbohydrate is not worthy of a golfer. A golfer needs complex carbohydrates to keep fit during play the game. You will get complex carbohydrates from fruits, vegetables, and beans, and you will also get vitamins and minerals from these foods. Clif Bars are also known as a good source of complex carbohydrates.
Starch: Starch is not perfect for a golfer, and a health-conscious people always try to avoid starch. But you need a little amount of starch for long shots so you can take some starch with high protein foods.
What should a golfer eat during play?
Adequate food will keep your body healthy and provide you energy, but you are not allowed to eat much food but healthy food. It would be best if you ate something between holes. But keep in mind, the food must be lean carbohydrate and protein.
Hard-boiled egg: Hard-boiled egg can restore your energy within a very few moments, and it is effortless to carry anywhere. For a golfer, it is very nutritious. It contains protein and healthy fat, also delicious to eat.
Sticks of cheese: Cheese is an excellent source of protein, calcium, and fat. It can also restore your energy and helps to focus on the play. And this is very easy to carry, and you can keep them fresh for an extended period in an insulated cooler pouch in your golf bag.
Sandwich with peanut butter: Nuts contain good fats and are very nutritious, especially for a golfer in the gameplay. And the peanut butter sandwich is delicious to eat so you can enjoy it while golfing. And if you don’t like this, then you can take some banana instead of peanut butter. It will also give you energy. And a banana contains protein, fiber, vitamins, and minerals.
Nut mix: Nuts are great for keeping energy. So, you can take the right combination of nuts while golfing. It will make you energetic, and at the same time, it is very nutritious.
Fruits: Fruits are rapid energy booster. It takes back your energy immediately.
How much water should a golfer drink during one round?
Keep yourself hydrated is very important for a golfer. Because a hydrated body maintains the muscle movement, so, if you want that your muscles usually perform, then the hydrated body is must be needed. Dehydration will low down your performance by decreasing 1% of hydration results in 5% of reduced muscle activities. And if you are wise, then you don’t want this. So, keep yourself hydrated you should drink a minimum of 2 liters of water in a day. You must drink some water before starting every round. Before becoming thirsty, drink water or other healthy liquids because thirst is a poor indicator of dehydration.
What food should a golfer avoid?
Keep yourself healthy is very important. So, one should always eat healthy food. Especially an athlete must follow a died and avoid unhealthy food. Foods that a golfer should avoid are- the foods which contain simple carbohydrate, fats, starch, sugar, and caffeine. And the most important thing, a golfer must not overeat food at a time. It can make him feel heavy, which is not suitable for a golf player. So always eat a little so that you don’t feel hungry. And while golfing, eat such kind of foods which are easy to digest.
A healthy diet plan will keep your mind and body active. And this is very important for a golfer in the competition. I hope this will help you to create your healthy food chart for game day.