A balanced diet for golfers
By Renee Reinecke, Sports Scientist
- A good combination of Protein, Carbohydrates and Fruit/ Vegetables (whole foods)
- Never miss breakfast!
- Crucial for athletes to maintain a constant energy supply during a round/ tournament and control blood sugar levels which may affect fatigue, decision making and concentration.
Golf round guideline:
- 05:30-06:00 – Breakfast
- Low GI meal:
Muesli with low fat milk.
Wholegrain toast with avocado/ peanut butter/ cottage cheese. Oats
Low fat yoghurt with banana.
Beans on toast.
Eggs (omelette, scrambled or poached) on toast
Eat at least an hour* before your tee time to give your stomach time to digest and stabilise blood sugar levels. Avoid anything too spicy, salty or sugary.
- Drink an isotonic drink
- 6 – 8% carbohydrates and electrolytes
- For a 500ml bottle – 150ml sugar drink (Energade, Powerade, fruit juice) to 350ml water
- ALWAYS DILUTE WITH WATER.
- *07:00 Arrive for morning tee time
- Have energy dense snacks every third hole (nuts, seeds, dried fruit, carrots) during a round which insures slow ‘release’ of energy and a constant flow of energy. Avoid very sweet or salty snacks as they dehydrate the body, cause cramping and spike blood sugar levels and cause blood sugar “crash”.
- Drink 100-150ml of water every 15-20 minutes to stay hydrated throughout your round
- Avoid fizzy drinks or caffeine as this leads to dehydration
- 12:00-12:30 – Lunch
- Light low GI meal:
Sandwich with wholewheat bread
- Continue to drink water to replenish fluid lost – consuming fluid is not the same as drinking water!
- 17:30-18:30 – Dinner
- Protein meal:
Fish or chicken with pasta/ wholegrain rice, sweet potato/ baked potato, colourful vegetables
Try and avoid over eating and big portion sizes.
Rather eat smaller meals throughout the day.