What to eat
Loss of stamina and endurance toward the end of an eighteen-hole round of golf happens to many golfers and can often be attributed to poor nutrition. Athletes in many sports eat more nutritious meals for better sports performance, golfers generally pay little attention to dietary factors. Maybe because golf is a slow-moving activity that does not tax the aerobic or anaerobic energy systems as much.
Aim
A meal containing 50% protein and 50% carbohydrate before you play will help you maintain physical and mental precision. Avoid eating large carbohydrate meals - these can leave you feeling lethargic and foggy
Before your round:
Opt for Low GI foods such as porridge, muesli, cerelas, whole grain, apples, grapes, green vegetables, potatos, rice and protein. An example meal would be lightly grilled tuna or chicken on a bed of potato and spinach or with chips and salad at least an hour before teeing off.
During your round:
For a quick fix whilst on the course opt high GI foods - a banana, a berry smoothie diluted with 50% water drunk through the game, will hydrate and maintain energy levles. Dark barries such as blackberries and blueberries contain anthocyanidins, which will keep your eyesight sharp. An energy bar or chocolate will normally also do to the trick!!!
After your round:
Before you start to celebrate or commiserate at the 19th hole replace your energy stores with some water or a protien drink, followed by a eating a carb-rich meal within an hour after the game, a warming meal especially if it's cold out such as pizza with a mixed topping or vegetable and chicken broth. The carbohydrate and B-vitamins in meat such as chicken will help replenish your body's energy supplies as you would have been out on the course for 4/5 hours.