Diet is extremely important in any sphere, including sport. We need energy to perform our daily tasks and recover. With sport, it becomes increasingly important due to the higher energy consumptions and fatigue.
In the case of golf, it is no different. Every golfer needs to plan his own diet to properly fuel the body and then recover after training and competitions. That’s why knowing what and how much you consume is significant if you want to become better in golf.
Let’s start with the basics. Generally, the human body needs carbohydrates for energy, proteins as a building material, and fats for energy storage. Carbohydrates are important as you want to feel energetic during the games, which would be impossible if your diet lacks them. Proteins are necessary to rejuvenate after training sessions and competitions. Fats are not that essential for the sport, but you cannot maintain good condition if you do not consume some healthy fats.
Hydration is another crucial point. During the competitions and even training sessions, you would want to stay concentrated. Spending hours and hours out in the heat of the golf course is not easy, and dehydration will really interfere with your performance.
To keep yourself hydrated, you need to carry water or any sport drinks with you. While water will generally satisfy your fluid needs, you can use sport drinks, which can be helpful during your games as they can provide you with carbohydrates.
One’s diet would depend on the age, competition needs, body composition goals, training goals. Proper nutrition is especially important for younger athletes as they need resources to grow. As you can see, diet is highly personalized, and no one can tell what and how much you should eat without proper knowledge of your build and goals.
Now, we will examine what you should eat before, during, and after competition. The logic of this is simple – you need to consume fuel before the game, have small snacks during the game to keep your energy at the peak, and then eat some food with proteins to recover.
Before competition. Every athlete is different, but generally, golfers eat 3-4 hours before their games. This meal should contain carbohydrates to fuel them during the game. You can eat some meat as well as it can help you with preventing hunger during overly long rounds.
Our suggestions for a pre-game meal are brown rice, porridge, baked beans, and other similar products. Remember, your meal before an event will depend on your goals as well.
During competition. Now, it would be quite helpful to have some quick snacks and also drink water or other allowed fluids when necessary. Generally, you need something that will quickly get some carbohydrates into your body. As snacks, we can suggest fresh fruit, simple sandwiches, and dried fruit & nut mixes.
After competition. After you are done with the competition, you need to consume proteins to recover. You can eat food reach with carbohydrates and fat as well, but proteins are important post-game. Some of the best sources of proteins are meat, fish, eggs, cheese, and alike.
Don’t forget to drink water! It is maybe the most necessary product you need. You can just keep a bottle of water or sport drink on hand and consume it whenever you need to.
As for more in-depth diet, no one can provide you with such without knowing the specifics of your metabolism, body build, and goals. That knowledge comes with your experience, but your coach may be able to greatly help you with that. Keep in mind that with diet, the one person who can know what is best for you is you.