Although it may seem like a leisurely activity, golf is still a sport. It requires great precision, concentration and is played on extensive courses. Professional golfers suffer constant physical and psychological wear and tear, so they need preparation and, above all, a planned and adequate diet to be able to give their best. Let’s see what it should consist of and what are the keys.
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What should a golfer’s diet consist of?
As in any sport, proper nutrition is necessary for maximum performance, to avoid fatigue and even to prevent certain injuries. In this sense, we must not forget the importance of hydration, and therefore, a golfer should drink at least two glasses of water before each competition.
As for nutrients, experts agree that the recommended proportion will consist of:
- 40% of carbohydrates: Carbohydrates are the main source of energy for the body, so it is advisable to consume the necessary amount when you are going to practice a sport like this. The lower the glycemic index, the better, so we can opt for potato, brown rice or pasta, for example.
- 30% protein: This is necessary to prevent fatigue and to repair muscle damage caused by exercise. Lean meats are an excellent choice, as well as oily fish and eggs. If you prefer vegetable protein, you can try legumes and nuts.
- 30% fats: Fats are also necessary, especially unsaturated and polyunsaturated fats. For a balanced diet, we can resort to olive oil and olives, although nuts and avocados are a very interesting source of lipids.
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Essential golf supplements
A question that often arises is whether golfers should take supplements. The truth is that there are very interesting options. After all, the effort generates inflammation and free radicals against which our cells should be protected. Thus, Omega 3 fatty acid supplements will be very appropriate and, in addition, will activate the defenses.
Magnesium malate, on the other hand, can provide us with a series of very interesting benefits, such as improving concentration and reducing stress and anxiety. In addition, it improves muscle and nerve function, which will have an impact on precision when playing, but will also help prevent muscle cramps, increase energy and speed up recovery.
Another point to take into account is the decrease in collagen that can occur with age and the constant practice of a sport that forces us to repeat certain movements continuously. Over time, this could trigger some joint problems, so collagen supplements may also be appropriate.
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How often to eat
Finally, we must take into account the frequency of meals. Each one is important. Although some people decide to skip breakfast, it is not advisable to do so. It is advisable to have breakfast about two hours before going out to the field and, at mid-morning, have a healthy snack, such as a piece of fruit or some nuts.
Lunch should include slow-absorption carbohydrates, but should not be heavy. In mid-afternoon we will have another snack so as not to arrive at night too hungry. And, for dinner, we will recover with another intake of carbohydrates and proteins.
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