Golf not only requires skills and concentration, but also a reasonable diet to ensure that physical and mental health are at their best. However, not everyone knows how to properly supplement nutrition. Here, nutritionist Jaclyn Jaclyn London will teach you how to build a diet for Golfers to optimize performance and stay healthy for a long time.
1. Coffee should be served an hour before the tournament
Many people often wonder if drinking coffee is suitable for sports such as Golf, where the rounds are prolonged and movements often require calm, accurateness. Jaclyn Jaclyn London says coffee can be beneficial to Golfer if taken at the right time and the right dosage.
"Drinking a cup of coffee before the round is a great way to help boost your energy. It can contribute to the hydration goal and keep you awake throughout the round. Changing your coffee to a 16-ounce latte with low-fat milk or skim milk can also provide up to 16 grams of protein, helping to maintain your energy," Jaclyn Jaclyn London said.
She also said that you can take 400 mg of caffeine a day, and recommended that you drink coffee about an hour before the round.
2. Have breakfast
You don't have to eat breakfast, but Jaclyn London recommends doing it. Not just because it's a simple way to increase energy levels, but because it's a healthy habit. Skipping breakfast makes you more likely to devour anything you can find. The important thing, Jaclyn London said, is to use food as fuel to maintain a stable energy level throughout the tournament.
"Setting up a model in the first place without skipping breakfast will help you make better choices throughout the day – even if you're not hungry when you wake up. Eating within 30 minutes to an hour after waking up can help you start the day and provide you with some necessary fuel." added dietician Jaclyn London.
3. Don't eat too much starch
Complex carbohydrates are not bad, although you may have heard them backwards, it is important to understand how they work best. But to be exact: Cars provide fast and powerful energy explosions. This can be extremely useful for Golfers, as long as you have to observe a 2-to-1 protein-carbs ratio.
"Glucose from carbs goes into your blood very quickly. You need a combination of carbs and proteins, making sure you stay energized and feel satisfied throughout the round," Jaclyn London said.
4. Look for protein-rich snacks
Snacking during the round is a healthy habit that amateur golfers should make. However, it is important to look for protein-rich snacks that will provide some stable nutrients and energy.
"Dried cheese snacks like dried parmesan, a piece of fruit or a package of dried fruit without sugar; a package of nuts or peanut butter, are all excellent choices. You are looking for small meals with healthy protein, fiber and fat," Jaclyn London said.
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5. Drink plenty of water
Drinking enough water on the golf course, especially on hot days, is probably the most important thing you can do. Its benefits are almost innumerable: It improves concentration, maintains energy levels and supports digestion, among other benefits. When you play golf, you tend to dehydrate faster, so you need continuous supplementation.
"Drinking water is very beneficial. It varies depending on your climate, but you can use eight to ten cups a day as a starting point for a dynamic round of Golf," Jaclyn London said.
6. What to eat after the round
There will be days when you don't follow your diet. You'll stick around after the round, have a few beers and eat a plate of something. This is inevitable, and as it happens, it's important to keep going back to your consistent habits, and pay attention to the following factors:
- The type of food you are eating
- Time you eat food
- The tools you use to manage it.
At the end of the round, eat a meal rich in protein and carbohydrates to restore your body:
- Chicken or fish: Protein sources help repair and build muscles.
- Rice or sweet potatoes: Provides complex carbohydrates for glycogen regeneration.
7. Some additional advice
- Supplementary food: Supplementary foods such as vitamins, minerals, or energy supplementary products may be used under the guidance of a nutritionist.
- Weight control: Make sure you maintain a reasonable weight to optimize performance and reduce the risk of injury.
- Getting enough sleep: Sleep is important to recover and maintain overall health.
A reasonable diet not only improves golf performance but also improves overall health. Pay attention to each meal and choose the right food to always be in the best condition on the field. Nutrition for Golfers is the key to conquering challenges and achieving the highest achievements in your favorite sport.
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