Stop scorching your games with stupid snacks: eat that before and during golf – golf & fairway

Some golfers put thousands of euros in their equipment or their lessons, but continue to rush an essential point: their diet. The sandwich swallowed in a hurry to hole n ° 10 or the soda between two putts are not trivial. What you eat directly influences your energy, your concentration and even your muscle performance. At equal level, the one who manages his nutrition better will always have one step ahead. Here are the truths that any golfer must know if he wants to finish his career as well as he started it.

What you eat before playing your whole game conditions

The Pre-Golf meal is often overlooked, while it conditions your level ofenergy for 4 to 5 hours. He must be digestible, rich in complex carbohydrates and contain a moderate source of protein. An excess of fat slows down digestion and promotes fatigue. A simple coffee and a croissant? You run down the diet before hole n ° 6.

Priority is to maintain a stable blood sugar To avoid soft blows and concentration drops. A good typical breakfast for a morning start: porridge, banana, plain yogurt and a green tea. Are you playing in the afternoon? A quinoa salad with hard egg and vegetables, accompanied by a fruit, will make the job.

The window between the last meal and the departure tee must be 2 to 3 hours. Less than that, and digestion conflicts with your mobility. More than that, and you start to lack fuel from the first holes.

Nutrition during the course: the detail that changes everything

A golf course lasts between 4 and 5 hours. Meanwhile, your heartyour brain and your muscles work continuously. The classic error is not to eat anything before the return or to wait until you are hungry. However, when hunger arrives, the performance is already started.

The objective is to feed your body in small regular doses, every 5 or 6 holes. This avoids peaks of fatigue or from stressand maintain good coordination on swing. Ideal? Earls rich in complex carbohydrates, easy to transport and digest.

• A handful of almonds or non -salty nuts
• A small energy bar without added sugar
• Fresh fruit or sugar -free compote

Quick sugar (sodas, chocolate bars) causes a brief energy rise, followed by a big pump. Exactly what to avoid before a decisive putt.

Hydration, the great forgotten of the swing

Golf is a sport ofenduranceeven if it doesn’t seem. The least dehydration impact precision, memory of the gesture and balance. A loss of 2 % water in the body is 10 % loss of cognitive performance. It’s huge.

Drinking only when you are thirsty is a mistake. You have to anticipate. Drink from the start, then every 20 to 30 minutes, in small sips. Water remains the best drink. The sodas are to be avoided, even the “light”, because of their deleterious effect on the brain and the regulation of glucose.

In case of high heat or if you tend to sweat a lot, slightly salty mineralized water (or a little sweet effort drink) can be useful to avoid cramps or dizziness on the last holes.

The traps to avoid after the game

Many golfers crack on food after the course, thinking of having “deserved” a reward. However, this is when the body needs to to recover. A fatty plate or ice beer can slow muscle regeneration, and prolong mental fatigue.

What you eat within 30 to 60 minutes after the 18th hole is crucial. A snack rich in protein and in carbohydrates Helps recharge reserves and promotes muscle repair. Think Home Smoothie, complete chicken sandwich, or Greek yogurt with honey and chia seeds.

What about drinks? Water remains the best option. Avoid alcohol immediately afterwards, which accentuates the dehydration And disturbs sleep, a key element of your progress.

Nutrition, a tool to lower your index

Eating well is not reserved for pros. All players, whatever their level, can benefit from a best recoveryof a best focus and a best swing simply by adjusting their nutrition. It is a long -term strategy, which helps you be more stable throughout the route, and to reproduce your good shots more often.

The most frequent errors are: do not anticipate your meals, arrive on an empty stomach on the route, take on the clubhouse, or drink too little. Correcting these habits makes it possible to conversely gain, without touching your technique.

By taking care of your diet, you increase your chances of performing and enjoying each game. The swing is not everything. Your interior fuel plays a decisive role in your regularity on 18 holes.