The sheer pleasure of the game is perhaps one of the main benefits of golf. However, for all the delicacy of the physical activity, and given the many hours of outdoor activity, this pleasure can be somewhat overshadowed by an approaching sense of hunger. In such a state, concentration is reduced, the body requires to replenish the energy expended, so it is time to think about refreshing yourself with something healthy and tasty.

The best solution for a quality and enjoyable time on the golf course is a proper organization of nutrition. During an active sports day, as well as during an ordinary day, it is possible and necessary to eat in a healthy way. Nutrition before, during and after the round may look as follows: –

Before the game for 1.5-2 hours the body will need protein, in the form of bacon, porridge or eggs. It is important to drink plenty of fluids with no or minimal sugar content. It can be juice or water.

Caffeine and alcohol are undesirable to avoid dehydration of the body. – A few minutes before going to the field will be appropriate carbohydrate foods – citrus fruits, cookies with cereal or oatmeal, rye bread. And again water, preferably with minerals.

• Directly during the game you should also drink water. In addition, grapes, apples and nuts will come in handy.
• After the ninth hole it’s time to move on to a more substantial meal, which includes a sandwich on white or black bread and energy with a low percentage of sugar.
• The last final hour can be reinforced with raisins, bananas, and fruit juices.
• After the end of the game a tired body needs rest and time to replenish the energy expended. Recover and regain strength for new rounds will help sandwiches with turkey, tuna, beef or chicken.

A yogurt, salad or cheese will nicely complement your diet. You can drink juice, water, coffee or tea in this case. Even beer, which helps to break down lactic acid and relieves muscle fatigue, is allowed.