The perfect golfing diet

Golf clubhouses have expanded in recent years to offer a range of food options, from casual nibbles at the bar to 5-star dining. And while this is to be welcomed, it can mean our diets start to suffer, with rich gourmet meals replacing high-energy snacks and low carb mains.

But like any sport, to succeed in golf you’ve got to eat like an athlete. A round of golf can easily last 4 or 5 hours – a period that requires full concentration while staying on your feet.

Here are a few ways to improve your golfing diet…

Consume complex carbs

Before the game you’ve got to stock up your body with energy. But you don’t want to just eat high calorie snacks, as the wrong type could mean you blow all that energy early on.

Go for complex carbs and protein like chicken and pasta or scrambled eggs on granary toast for breakfast.

These are slow-burning energy sources, meaning you’ll not get spikes in your blood sugar. If your blood sugar plunges you can start to feel tired and lose concentration. The protein also keeps your muscles in good condition.

Perfect meal: Grilled chicken with pasta and tomato sauce.
   

Stay hydrated

While you should, as a habit, be drinking at least 8 glasses of water a day. adding exercise to the mix means that level needs to be increased. Even simple exercises like walking mean you need to replenish your liquids more often.

Start with drinking half a litre before the first hole. Then keep a water bottle or two handy to top yourself up throughout the day – especially if it’s a hot one. If you start to feel thirsty, it’s your body’s way of saying you’re not drinking enough water. Don’t let it get to that stage.

Dehydration can cause your brain to slow down slightly. In a game of tight margins, this could mean the difference between striking the ball correctly, and slicing it.

Perfect drink: Try a fruit infusion with a little sugar to keep your body balanced.
   
Go nuts

Golf is a long game, which means you’ve got to keep your energy up throughout the day. The energy from the meal you’ve had beforehand will start to have been used up before you reach the 10^th hole. To keep energy levels and concentration high, you’ve got to snack.

Avoid sweet snacks – while it might feel like you’re giving your body a boost, it’ll only be short term and you’ll crash after. Instead go for something like nuts or fruit to provide a balanced and slow burning energy source.

Perfect snack: Mixed nuts are great as they’re high in calories plus the salts help replenish lost electrolytes.
   

Post-game protein

You may not feel like you’ve had a thorough work out as you’re relaxing in the 19^th hole, but give it a day or two and your muscles will start to feel it. All that walking, bending and swinging takes its toll on your body.

Help your muscles to repair themselves with a high protein meal after the game. Protein-rich foods increase your body’s amino acid levels, which are the building blocks of muscle fibre.

Perfect meal: Salmon and soya bean salad.