what foods

hi all
what are the right foods to eat prior to and during a round of golf?
i eat plenty of cereal before venturing out and alway have plenty of water in the bag but what foods are good to eat mid round.
as a rule i have a healthy low fat diet
any advice would be appreciated!

Hava a Banana every 6 holes and an erergy drink and some high carb, slow release "good snacks" like a granola/cereal bar.

Most hunger/tiredness problems are caused by thirst and not actually lack of food.
Depending on the weather you should aim to be drinking at least 1.5L a round, probably more.

I've never heard that hunger was caused by dehydration. I always assumed it was because the body was hungry or craving something.

An ideal good snack at the turn would be something that includes protein, healthy fats, fiber and slow-release carbohydrates. What I usually take with me is a handful of plain-roasted almonds and a piece of fruit - typically an apple. Almonds are a great healthy snack. They are full of vitamins and minerals, fiber, protein and healthy fats.

You could also find an energy bar but make sure it's less than 300 calories, contains added protein and has a 3:1 ratio of sugar to fiber. To determine this, read the label. If it contains 15 grams of sugar, it should contain at least 5 grams of fiber.

Regarding fluids, limit carbonated beverages (even beer!). The carbonation facilitates dehydration - making you more thirsty. Water is generally sufficient. The only time I consume something other than water is during the hotter months of summer. In Houston, the heat index can get over 105 for much of July, nearly all of August and most of September. On these days, I'll have a Gatorade or other sport drink at the turn. It replenishes your electrolytes - which you lose when you sweat like crazy.

Let me know if this helps,
Brian

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yeah, you cant tell the difference between your body being "thirsty" and "hungry" (obviously you can feel thirsty and hungry but most people eat when they really need to drink)

Yeah, I only drink "still" drinks on the course, usually a lucozade sport.
Chocloate is also good, but dont go crazy or you will have a "come down" from your sugar buzz on the last few holes and your concentration will vanish.

I have found that vegetables and pasta are particularly helpful before a round, the slow release of complex carbs provide energy over the 3 to 4 hours on course. Water seems to be a better thirst quencher than all those energy drinks.

I'm thinking if you eat a couple of hours before a round you shouldn't have to eat anything during. Use those calories you burned during a round as part of your weight loss or weight management program. Again the Dr. is right on the money concerning sports drinks. Unless its really hot and your sweating like crazy you should be fine with water.

Hi folks . My wife is a dietician and she worked out this plan for me.

1. About three hours before golf, you should eat a light meal of easily digestible starches and sugars. Avoid foods high in fats (eg. butter, meat), protein (eg. meat, eggs) and fibre (eg. wholegrain bread, muesli). These foods will not be completely digested before starting time and may give you stomach cramps during the round. They also don't provide the right sort of energy for golf. Examples of good foods for this meal are spaghetti or other pasta (vegetarian, no meat or cheese sauces), fruit salad, toast or crumpets with honey (thin spread of margarine), or low fibre cereals such as Cornfakes or Special K. You should include a drink such as fresh orange juice and water.

2. If you feel like something just before hitting off, then if should be food or drink similar to those you are going to take during the round.

3 Drink plenty of fluid before the round to avoid dehydration and to help cool your body. The rule is 'Drink before you feel thirsty'.Once you feel thirsty your are already dehydrating and this is going to have adverse affects on concentration.

During the actual round, you should eat a small amount often (fruit eg. bananas, apple, half a sandwich every four to five holes). Sip on water, soda water or plain mineral water. Don't eat chocolate or drink Coke which contain a lot of sugar and caffeine.

Regards.....Terry

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Hi Slats,

Try some dried apricots too - low gi.

I agree with Terry, ie, once your feel thirsty it's too late. Got to drink before you get the urge.

hi slats,

you are having the right fluid,

i have cereal bars or bananas but i would'nt have cereal bars though because you have cereal before you play.

i hope you like bananas,

Liam,

thanx guys
a lot of great advice there!

I think it also very much depends on how you play.
There is a huge difference in energy requirements between taking a cart and carrying your bag (like I do).