With the course back open again, and many of us enjoying some golf, it’s important to remember some of the basics whilst you are out there. And I’m not talking about the swing! Concentrating for three and a half to four hours straight is difficult. Which is why its important to keep your mind and body in the right state! After all, its hard enough battling our golfing demons on the course, the last thing you need is to be battling your body too. Luckily there are a few basic steps we can all can take
HYDRATION Drinking plenty of water/fluids whilst you are on the course helps to reduce muscle fatigue and potential damage as well as helping keep concentration and focus levels high. The most basic (and arguably the most important) thing we can all do on the course is to drink plenty of water and keep our bodies and minds ready for the task! As a rule of thumb, the hotter the day, the more we should be drinking. Remember, if you are feeling thirsty, you are already in the early stages of dehydration.....And unfortunately no, a few cold beers does not count as “fluids”
NUTRITION Walking the course burns around 750-1500 calories, depending on if you are carrying or not. Now whilst the dieters reading this are thinking that's great (and it is of course)..... you need to think of your body like an engine when it comes to sport. If you are under fuelled, you will start to underperform. The main aim is to keep the engine fuelled and the blood sugars balanced. Grab a small snack every 6 holes or so and give yourself a much needed and well-earned boost. The more nutritious the food, the better the effect on the body and mind. Bananas are great as they release natural sugars the body can use instantly (green bananas release energy more slowly and are great at the beginning of the round, yellow/brown bananas release energy much more quickly and are more suited to the back end of the round). Bananas are also full of potassium, which will help those of you who suffer muscle cramps! Especially if you keep hydrated too! Just in case bananas aren’t your bag, most fruits will release a small burst of energy, so, if eaten in regular intervals, are very effective on the course! Grab an apple or bring a Tupperware filled with grapes, strawberries, raspberries, blueberries etc and pick at them throughout the round Nuts and beef jerky are filled with healthy fats and proteins and offer a great option to snack on. Both will give you the energy you need around the course. Although be aware these can often be high in sodium and you will need to keep on top of your fluid intake! Protein bars/snacks are a great snack as they are usually fairly balanced in terms of nutrients and packaged so you can just throw them in the bag. Plenty of options and brands out there, so find out what suits you Cereal bars, fruit bread and granola again are a nice quick source of energy. And again, very easy to keep in the bag ready for when you need them. If you want to know what the pros are doing on tour, then many of them will eat a solid meal before they go out. After 3-4 holes they will reach into the bag and have some sort of carbohydrate such as a cereal bar or granola to replenish any energy burned so far as to avoid going into their energy reserves. Around the turn, they tuck into something a bit more balanced in carbs, fats and proteins (like a protein bar or a chicken or tuna wrap/sandwich). And then something around 14 or so to give them that final push to make sure the card isn't ruined due to concentration levels dropping. Something like fruit or nuts are perfect here. The Cameras don't often show this, but it's a massive part of a tour players preparation and has a ge impact on their game. Now I appreciate none of us are going to go as far as the tour players, but have a look at what you are eating and drinking (if anything at all) around the golf course and see if making small and simple changes like these helps you out. |