Eat right to play right
One of the major requirements for peak golfing performance is that of sustainable energy provision. Here are some practical food choice suggestions:
The night before (always allow at least 3 hours for digestion before bed)
- Pasta
- 200 grams of lean meat or chicken
- Low fat sauce (less than 5g/100g fat)
- Steamed vegetables and/or salad
- 500ml of fruit juice
In the morning (Ideally consumed at least 1 hour before tee–off)
- Roasted muesli mix
- 250ml of low fat yogurt
- 1 or 2 bananas, sliced
- 500ml fruit juice
NOTE: These meals provide a good foundation for the body’s energy requirements
During the round (Ideally 25-30 grams of Carbs every hour, or every 4–5 holes)
- 250ml Yogisip
- Dried fruit squares or Nuts, seeds & raisins mix
- Wine gums or Jelly babies
- Banana or Apple
- PVM energy bar or Peanut Brittle
- 350ml energy drinks
NOTE: If sufficient nutrients are consumed on the hour it will not be necessary to have a meal after 9 holes.
After the round (Nutrients for recovery)
- A protein bar together with 350ml of energy drink, consumed within 30 minutes after completion of play.
- A sit down meal consisting of chicken or tuna salad, with limited salad dressing.
