Diet and Nutrition

Eating Guidelines for optimum Golf Performance . . . cont.

Protein:

Proteins are necessary for optimum health and should make up about 12-18% (absolute maximum of 20%) of the total daily energy. Protein is not an efficient source of fuel during exercise, but when too little energy is available from carbohydrate, and fat, amino acids (the building blocks of protein) will be used as energy. In this situation, amino acids are broken down to form glucose and nitrogen. Too much nitrogen waste will result in a higher workload on the kidney, which will result in kidney damage.

Always choose lean meat and low-fat dairy products as many protein-rich foods contain hidden sources of fat.

Many proteins are expensive, so it is important to explore ways of extending or stretching the protein without reducing the nutritional value. Dried beans and lentils can be added to stews and soups. Other economical sources of protein include pilchards, sardines and eggs.

It is untrue that large amounts op protein is required to build muscle. Your muscle can only use a certain amount of protein for growth, provided there is enough carbohydrate to fuel the strength-training required for your muscles to grow. Any excess protein will be broken down and excreted as urea, or may increase calorie intake, which will increase the chances of weight gain.

However, extra protein may be needed after training, to help with recovery. Protein-rich foods include meat, fish, poultry, eggs, beans and dairy products.

Fat:

Fat is the most concentrated form of energy, providing double the amount of kilojoules (calories) as an equal amount of carbohydrate and protein. Eating too little fat carries a risk as fat provides fat soluble vitamins and essential fatty acids, which have important immune protective functions.

But remember, even the "good" fats are fattening. Therefore your intake of fat should be limited. Try not to double-up on a meal. Choose between peanut butter, margarine of avocado as a spread on bread and choose either olives of salad dressing with a salad. Use low-fat cooking methods (grill, steam or oven-bake)

Vitamins, minerals and electrolytes:

These are essential for sustaining human life. They play a role in many biochemical processes in the body. Deficiencies in any of these vitamins and minerals will impair metabolism, sports performance and of course, health. On the other hand supplementation will not enhance performance. Enjoy eating a wide variety of fruits and vegetables - the more colour, the better. Aim for an intake between 5-8 fruit and vegetables per day.

Fluid

Fluid plays a significant role in optimizing your sports performance, regardless your type of sport. Competing outdoors will increase fluid requirements.

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