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Top Ten: Improve Your Diet

Written on Saturday, 07 May 2011
You have put in the hours on the driving range perfecting your swing and have putted more balls than you would care to remember on the practice green – but all that could go to waste if you do not pay as much attention to your diet and fitness as you do the distance you can hit.


Number one Top_Ten_Diet_1 Stay hydratedNumber one is always to stay hydrated. Drink plenty of water throughout the day. Many people will have heard the 'two litres of water a day' advice. This is a great base to start from but bear in mind that the more active you are and the hotter it is the more you will need to drink. Don't wait until you're thirsty before you drink something.
Number two Top_Ten_Diet_2 Eat plenty of slow burning carbs To maintain a healthy diet you need to concentrate on eating nutritious foods, especially carbohydrates. Eat plenty of slow burning carbs such as brown rice, whole grain pasta and breads.
Number three Top_Ten_Diet_3 Eat frequently Three meals a day may be the norm, but this doesn't really answer your body's needs when playing sports or training. Eat small meals frequently: six mini meals a day, or three meals with nutritious snacks in between.
Number four Top_Ten_Diet_4 Five-a-day Are you eating five-a-day, the recommended minimum consumption of fruit and vegetables? Remember this is the minimum not a maximum. Fruit and vegetables are essential to prevent you falling ill and help you recover after a long round. They provide energy, essential vitamins and minerals and the necessary anti-oxidants to maintain a healthy life. Fruit juices are a great way to help you achieve this and to keep hydrated at the same time.
Number five Top_Ten_Diet_5 In between meal snacks For in between meal snacks try to eat things that are quick release, high in carbohydrate but low in fats. Dried fruits, muffins or the many different type of oat or rye breads now easily available are perfect.
Number six Top_Ten_Diet_6 The right food at the right time Your body works like a machine and the more you use it the more fuel will need to go into it. Eat before you go onto the course, snack during your round to help keep energy levels and concentration up, and refuel when you get back to the clubhouse.
Number seven Top_Ten_Diet_7 Stick to natural produce The easier foods are to breakdown the better, so know what you are eating. The more fibre and natural produce the better the effect on your long-term fitness. Avoid processed foods. If it hasn't come from a tree, out of the ground or is a lean cut of meat/poultry then avoid putting it into your mouth - apart from once in a while treats.
Number eight Top_Ten_Diet_8 Protein is essential Protein is essential to building and repairing muscle. Good protein sources include lean white meats (red meats take longer to break down and are higher in fat) fish, beans and pulses, nuts, and dairy products.
Number nine Top_Ten_Diet_9 Ensure you eat enough Ensure you eat enough for what you are burning off. Carbohydrates are the main source of energy, not only for the body but the brain. To ensure you maintain your concetration on the course 65% of your diet should be made up of carbs. If you are feeling sluggish on the course have a high and quick release carbohydrate snack such as a banana, or sports gels and bars, to keep your energy levels up.
Number ten Top_Ten_Diet_10 Balance Balance is the key to maintain good health and performance on the course. Your diet should consist of carbohydrates, protein, plenty of fruit and vegetables and don't forget some fats. A high fat diet is not healthy but nor is one that is completely fat free. Nuts are a source of good fats as are cheeses.
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