GOLF NUTRITION GUIDE by Ingrid Laidlaw-Baker DRM Dip Nut (Clinical Nutritionist)

WHAT TO EAT BEFORE A ROUND OF GOLF
GOAL: prepare for a period of great mental concentration , a steady hand and top up fluid levels.

• Have a light meal based on complex carbohydrates ( brown rice , wholegrain breads , baked vegetables etc ) , some protein ( such as tuna fish , lentils , low fat cheese or lamb for instance ) , and some quality lipids ( fats ) such as a few nuts , seeds or olive oil.
  
• If playing in the morning , have a good breakfast such as porridge with yogurt and dried fruits with crushed almonds or scrambled eggs on toast with grilled tomatoes.
  
• Avoid alcohol as it can affect your concentration and coordination. Hydrate with water , fresh juice or a black tea. ( A small amount of caffeine may help your concentration ).
  

• Take with you a mix of dried fruit and nuts ( known as trail mix ) . Eat just small amounts throughout the game to keep energy and concentration levels regulated.
  
• Sip water regularly , especially on hot days where you perspire readily. Around 500mL per hour is advisable.
  
• Sports drinks may be consumed if water is had as well.
  
• Protein bars readily available from health food stores are a convenient snack that can help keep blood sugar levels steady. Avoid the high fat varieties. Try small mouthfuls at regular intervals , before you get hungry.
  

• Reward yourself with a fresh juice ( such as apple , carrot and beetroot ). Fresh juice contains beneficial enzymes and antioxidants which protect your body from free radical damage ( like the suns' UV rays , pollution etc ).


• Enjoy a meal based on fresh vegetables and a good quality protein such as a stir fry ( bok choy , broccoli , carrot , capsicum , bamboo shoots , baby corn , seafood mix and jasmine or basmati rice) , a large salad with marinated beef strips , a red bean nachos or a vegetable quiche.


• Include tomatoes in some form as they contain lycopenes . These chemicals help protect the skin from UV damage. Tomato paste in the most concentrated form , so use it in homemade pizzas , nachos sauce , homemade pies.
  

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Golf Nutrition Guide by Ingrid Laidlaw-Baker (Clinical Nutritionist)
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