NUTRITION GUIDE by
Ingrid Laidlaw-Baker DRM Dip Nut (Clinical Nutritionist)
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
- 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 ).
TO EAT DURING A ROUND OF GOLF
GOAL: maintain well
balanced blood sugar levels , avoid dehydration
- 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
- 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.
TO EAT AFTER A ROUND OF GOLF
GOAL: Replenish nutrient
levels , reward yourself in a positive way , rehydrate
- 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
- 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.
INGRID LAIDLAW - BAKER
DRM Dip Nut ATMS # 11925
Mobile : 0409 820 956