By Brent Morrison with Janie Rome Morrison

Proper hydration and nutrition can help you make a good round a great one. Here are some suggestions for optimizing your performance on the golf course:

Eat breakfast every day (at least 2 hours before a morning tee time). Breakfast should consist of 10-15% protein and 20-30% fat, which will help control blood sugars, as well as help you feel full longer. 60-65% of breakfast should come from complex carbohydrates of low glycemic index (GI). This means ingesting complex carbs that break down slowly, releasing glucose gradually into the bloodstream - no refined cereals or sugars! This will result in a smaller rise in blood glucose levels after eating, giving you a more consistent energy level, prolonging your physical and mental endurance and strengthening your game! For more information on the glycemic index, click here

Make sure you have healthy snacks packed in your bag for the course, as well as plenty of water. Good snacks to pack along include: sports bar, apple, nuts, carrot sticks, celery sticks, rice cakes, dried fruit, cheese wedges & crackers, apples. At the turn, have a more substantial snack, i.e. sandwich, fruit, sports bar.

A word about fluid replacement: once you begin to feel thirsty, you are already dehydrated! Sip water frequently throughout your game (once you're exercising, your body will use that water instead of overfilling your bladder). If you weigh yourself before and after a game, you will see how much fluid you have lost. It's important to replace each pound of weight lost with two 8-ounce glasses of water, juice or sports drink.

Of course, proper nutrition and hydration on the day of an event will not compensate for past neglect. For golfers in need of nutritional direction, consulting with a Registered Dietitian will help you develop healthful eating habits that will result in maximizing your energy and improving your performance on the course. Maintaining healthful eating habits over time will give you a competitive edge, making the most of your skills on the course!

For nutrition consults in the Oceanside region, contact Maureen Noble, R.D. (250) 752-0844. The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.

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