Meal Plan for an Active Golfer
As with all active sports and pastimes, in order to excel in golf, you need optimum nutrition. A well planned diet will not only help you keep fit and energised for a long game, but will also help your concentration, maximising your skill potential.
The meal plan below is an example for an active golfer to follow for a day on the golf course:
Breakfast
Large bowl of porridge made with rolled oats + 200ml
skimmed milk + water with a tsp of sugar and raisins if desired
250ml fresh fruit juice
Tea/coffee
Mid-morning
2-3
oatcakes with low fat soft cheese
Item of fruit
Drink
Lunch
Sandwich made with
granary bread + olive oil based spread with lean ham/chicken
Mixed salad
Low fat, low sugar yoghurt
Drink
Mid-afternoon
2-3 oatcakes with low fat soft cheese
Item of fruit
Drink
Evening Meal
Lean fillet steak
or chicken breast
or fish + herbs to taste
Boiled new potatoes
or basmati rice or dry roasted
sweet potatoesLoads of vegetables
Low fat, no added sugar yoghurt
Additional
Have a few small handfuls of mixed unsalted nuts or seeds during the day as a snack
Plenty of water
Porridge for breakfast is not only a hearty, filling meal, but provides slow releasing energy. Oatcakes are a cheese-type biscuit of different varieties which can be found in supermarkets. They are a convenient snack food and again provide slow release energy.
The above plan provides sufficient levels of all nutrients and will be ideal to keep you going through a long game on the golf course. But it is merely a general guide, and there is no mention of portion sizes on purpose so that you can adapt it to suit yourself; remember men will generally require larger portions then women! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.