Having gained a diploma in sports nutrition and as a level 3 TPI golf fitness instructor Nicky has gained the knowledge and understanding of the importance a healthy and balanced nutritional intake can place on the performance of a golfer, both on and off the golf course. Imagine driving a Porsche without any petrol, its not going to go too far and certainly cannot function at its maximum capacity. The human body is no exception and in particular in this context the golfer.  The best golf swing in the world will not achieve its peak performance if the body is undernourished or dehydrated. The human body gets its fuel from the nutrients contained in food and drink of which the six major groups include carbohydrates, proteins, fats and oils, vitamins, minerals and water. A variety of these nutrients are needed to keep fit and healthy particularly if you are generally active, take part in sport or set yourself individual challenges.The nutrients in our food provide energy, promote growth and development and regulate our bodily functions. Our body depends on these nutrients, as it is unable to produce sufficient amounts on its own. Here are a few key pointers to assist the golfer achieve a balanced fuelling system enabling the best opportunity of reaching optimum performance.

• Regular hydration – The body is made up of approximately 70% water and even mild forms of dehydration can affect fatigue levels and concentration on the golf course.To remain sufficiently hydrated you should ideally consume half of your bodyweight in ounces per day. The body is in a dehydrated state in the morning, where possible drink 25% of your total water intake first thing in the morning. 50% of your total water intake should then be taken during the round, consuming a few sips every 2 or 3 holes, do not wait until the 9th hole or until you are thirsty. The remaining 25% of the water should then be consumed between meals, sipping water throughout the day to ensure proper absorption. Beware of caffeine fuelled energy drinks which can produce side effects of rapid heart rate, irritability, anxiety and heavy breathing all of which are not condusive to good performance on the golf course.
• Carry Low fat carbohydrate rich snacks in your golf bag – cereal bars, dried fruit, bananas, wholemeal sandwiches with low fat protein filling, i.e. ham, chicken. Wholegrain options and fibre rich cereals taste better, are more filling and also provide sustainable energy for prolonged activity.
• Planning ahead means that you are always prepared with a nutritional snack rather than unhealthy fast food snacks for nutritional requirements.
• Eat little and often ensuring blood sugar and energy levels are kept constant rather than extreme highs and lows.
• Eat a balanced low fat diet combining the required fruits, vegetables, protein, carbohydrates and healthy fats.