Before a tournament or practice round is not the time to skip a meal! A meal that contains equal parts of protein and complex carbohydrates will balance your blood sugar levels for the upcoming activity.
Complex carbohydrates are made up of sugar molecules that run together in long chains, are turned to glucose in the body and are used as energy.
Examples of complex carbohydrates include:
- Cereals and grains: oats, porridge, muesli and bran
- Seeds: pumpkin, sunflower or nuts
- Fresh fruit
- Greek yogurt
- Peas, beans and whole grains
Since low muscle glycogen equals early fatigue, reduced mental and physical intensity leading to suboptimal performance, adding complex carbohydrates may help maintain blood glucose levels during the last few holes. If carrying a bag and playing for more than 4 hours in the heat, make sure to stay hydrated. Test different drinks to find which fits your specific needs. In protein sports drinks, the ratio of 4:1 (4 grams/carbs and 1 gram/protein) is best.
Remember to replace fluids and fuel stores after golf. Skim milk is considered an ideal post recovery drink since it contributes to muscle recovery and chocolate skim milk would be a tasty treat also! Replenish your body with healthy sources of protein and complex carbohydrates to ensure the next round is packed with energy for optimum performance. –Kelly Shobe, Fitness and Nutrition at GNCGA
Photo Credit: Junior Golf Scoreboard