By Juan Barberis
Internationally Certified Golf Fitness Trainer
Most of my clients at one time or another say to me “I am definitely feeling the benefits of my fitness program and my game has improved... now how about learning more about proper nutrition and hydration?...” At this point, I reinforce to them that it has scientifically been proven that proper nutrition and hydration can take their games to a new level. This new level is achieved as the cells of their bodies start to communicate better with each other improving their coordination as well as their concentration. I then proceed to review the basics of proper nutrition and hydration with them such as starting the day with a hearty, well-balanced, breakfast, and ensuring that their bodies are well-hydrated and fuelled throughout the day.
Breakfast is indeed the most important meal of the day in that it jump starts our metabolism and provides us with the needed energy for a successful morning. Most golfers should take time to enjoy their breakfast and it should consist of mostly complex carbohydrates, some protein, and some essential fats. As an example, a proper breakfast for a golfer consuming 3,000 calories per day should consist of: (1) 12 ounce glass of orange juice, (1) 12 ounce serving of whole-wheat cereal with (1) 12 ounce serving of 1% fat milk, (1) whole-wheat roll with (1) tsp of margarine and (1) tbsp of strawberry jam, (1) soft-boiled egg, and (1) cup of strawberries. I realise that a large percentage of readers are saying to me do I really need to eat so much early in the morning - and how about my coffee? Well, the answers to those questions are first, yes it is necessary to make breakfast a significant meal. Sports scientists throughout the world have proven that a well-balanced breakfast such as the one detailed above will enhance golf performance. Coffee, on the other hand, has been proven to deter performance as it causes golfers to become dehy-drated. Lack of coordination and poor concentration skills are results of dehydration. Now, if a golfer absolutely has to have his/her coffee in the morning, I would highly recommend paying close attention to the following paragraph on proper hydration.
A simple loss of 2% of body weight due to perspiration and lack of proper hydration will cause a golfer to under perform. This is a proven fact that golfers need to be aware of as most golfers play on sunny days with high temperatures and high humidity conditions - exactly the conditions that contribute to a rapid loss of body fluids.
I recommend that golfers drink at least (1) 12 ounce glass of natural spring water at least 30 minutes before starting their round and to take with them (2) one-quart bottles of natural spring water so that they can take a small drink at each hole. The key to proper hydration is to drink high-quality water, a natural fruit juice, or a sports drink every 15 minutes. One clear sign of improper hydration is when the body requests a drink - at this point it is too late and the body is simply acting on “survival mode”.
Apart from proper hydration, golfers need to be aware that they must fuel their bodies during the round in order to ensure their best performance. Scientists have determined that natural foods such as apples, bananas, nuts, or high-quality food bars eaten every two hours provides golfers with the adequate fuel to maintain their concentration, strength, and coordination skills. I recommend that golfers purchase their preferred snacks and drinks ahead of time and pack with ample time so that they can enjoy their day on the golf course without any last-minute hindrance.
Golf performance, as with any athletic performance, is a combination of numerous factors. Proper nutrition and hydration are important factors on this list and by following the above suggestions, golfers are sure to improve their games and their quality of lives.
Yours in health!
