EGPI - European Golf Performance Institute

To better understand nutrition for golf it is important to have some background knowledge of the essential science of nutrition. And how the body works at a nutritional level.

Energy and the body’s fuel source
• Numerous studies over the last thirty years have focused on the importance of energy and substrate metabolism to maintain adequate levels of ATP production in the muscle cell.

• Maximising ATP production during golf and exercise can be achieved by optimising the fuel supply. In the first few seconds of exercise the majority of ATP is produced form creatine phosphate.

• This is the fastest method of ATP production, however, creatine phosphate is stored in very limited amounts in the muscles and with the result that ATP production cannot be maintained via this process.

• As exercise continues the anaerobic metabolism of stored muscle glycogen dominates and produces lactate. After a few minutes aerobic glycolysis becomes dominant to prevent the build up of high levels of lactate in the blood. Aerobic glycolysis of stored glycogen, exogenous glucose and lactate produce ATP but at a slower rate than anaerobic glycolysis.

• The capacity for the body to store glycogen is limited and eventually as stores become low, fatty acids are mobilised to produce ATP via lipolysis.

• ATP production becomes slower forcing the athlete to slow down. Thus exercise performance is influenced by storage and supply of carbohydrate and the ability to achieve the optimal fuel supply.

The golfer needs to be aware of adequate supply of carbohydrate to keep these food stores and energy levels high. Carbohydrate remains the most important fuel for high intensity exercise and performance. The human body has only limited storage capacity for carbohydrate as glycogen in the muscle and liver, therefore, supplementation before, during and after exercise is beneficial in improving ATP production.

DEHYDRATION
The second most important consideration for golfer is the inadequate supply of water to the body. Golfers will suffer the effects of dehydration quite quickly if insufficient water is received by the body.

Fluid ingestion during exercise and during the recovery period has the twin aims of providing a source of carbohydrate fuel to supplement the body's limited stores and of supplying water and electrolytes to replace the losses incurred by sweating. Increasing the carbohydrate content of drinks will increase the amount of fuel which can be supplied, but will tend to decrease the rate at which water can be made available; where provision of water is the first priority, the carbohydrate content of drinks should be low, thus restricting the rate at which substrate is provided. The composition of drinks to be taken will thus be influenced by the relative importance of the need to supply fuel and water; this in turn depends on the intensity and duration of the exercise task, on the ambient temperature and humidity, and on the physiological and biochemical characteristics of the individual athlete.

REHYDRATION
Rehydration after exercise is particularly important in training where exercise may have to be repeated after a rather short interval. Sodium replacement is essential for post-exercise rehydration, and full recovery will not be achieved unless both volume and electrolyte losses are replaced.

When considering the nutrition and diet of an athlete. Total diet must be looked at in relation to many factors including energy, nutrients, lifestyle, budget, training and competition diary. In the optimum diet for most sports, carbohydrate is likely to contribute about 60-70% of total energy intake. For promotion of health an increase in intake of complex carbohydrates is recommended. Such foods provide dietary fibre, vitamins and minerals while remaining relatively low in fat.

Timing of carbohydrate consumption can be crucial. Golfers are recommended to consume carbohydrate as soon as possible after exercise or playing a round to facilitate glycogen refuelling. Drinks and foods containing carbohydrate in the form of simple sugars are often tolerated better by some athletes and players, though others may prefer more starchy items.

Similarly dietary strategies can be developed to maximise performance in competition as well as in training. Dehydration through sweating affects performance and athletes are encouraged to replace fluid losses by drinking before, during (if possible) and after training and competition.