This week in our JFGA Performance Code, Oli will be talking to us about Pre and Post Course Nutrition.
Selecting the right nutrition can make a big difference to your performance.
A typical golf tournament will consist of four rounds and it is essential you have fuelled your body to not only maintain physical performance but also mental performance.
Golf Performance is the accumulation of mental, technical and physical performance, with all aspects being drawn upon during the round. Creating a perfect diet alone will not enable you to win, but it’ll definitely help put you in contention.
Performance Needs in Golf
● Flexibility
If a player misses the meal before course, most likely breakfast, glucose will have to be provided by the body. This will come from either liver glycogen stores or the breaking down of amino acids from protein stores i.e muscle. The glycemic content of foods can bolster energy and overall course performance.
Low V High GI (Glycemic index)
High GI foods are broken down quicker by the body, with blood sugar levels rising rapidly after consumption.
Whereas low GI food is slower to digest, and has a steadier impact on blood sugar levels. Different sports require contrasting consumption of GI foods.
A swimmer requires high GI concentrated foods after a 100m race. Footballers for example, require consistent energy levels over 90 minute periods, plus a 30 minute warm up. Both energy demands differ.
The golfers are in need of consistent energy demands over a 2 to 5 hour period, although not at the level of a footballer or swimmer. The golfing athlete needs a slower release of energy, over a longer period of time. Low GI foods are optimal for the golfers energy demands.
© https://glycemicindex.com/
The website https://www.glycemicindex.com/ can be used to find out the glycemic index of certain foods and food groups. Use this wisely when piecing together pre tournament foods. A small piece of information on GI food content are shown on the below including Breakfast Cereals, Grains, Pasta’s and Breads.
Pre Tournament meals can include;
Remember, if this is not an already existing ritual, do not try this first time during an important tournament. You’re better off experimenting during your practice, to see what best suits you.
© https://glycemicindex.com/
Between two events (36 holes)
Foods high in GI would be best to ensure quick digestion, such as;
Try to consume these 1 to 2 hours prior to the next competition.
During the 2nd round
Post Competition
Foods with a base of Rice, Pasta and Potato are highly beneficial in replacing glycogen stores. Avoid overeating as bloating can hinder recovery and digestion during sleep. The body is most effective at refuelling in the first 45 minutes after the cool down process. Try to drink water regularly, whilst sports drinks may be diluted.
Note. The nutritional information in the blog is advisory. Before consuming the above foods, please be advised to do so with your doctor’s approval.
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