Credible Sports Nutrition on the Web…
There are lots of sites when it comes to sports nutrition on the web, so it can be hard to decipher sometimes the good from the not so good. There are two fantastic, up to date, and credible Australian sports nutrition website.
Both the Sports Dietitians Australia website (www.sportsdietitians.com.au) and the Australian Institute of Sport (AIS) website (www.ais.org.au/nutrition)
contain lots of useful information for athletes from carbohydrate, protein and fluid requirements, general information such as product reviews and recipes as well as specific information for golfers. To download Nutrition for Golf fact sheets from each of the websites, click on the links below.
www.sportsdietitians.com.au/asset/1/upload/Golf.pdf
www.ais.org.au/nutrition/documents/FuelGolf.pdf
| Golf Diet Plan |
| This golf diet plan is a general source of information, you may have different requirements according to your size, training program, medical history.
The main purpose of this plan is to help improve your golf and quality of life, this is a proven formula and I wish you all the best with your golf!
Fill out in the food ideas area with the appropriate food you would like in your plan. |
Before Golf Meal
4 hours before your game, a High Carbohydrate, Moderate protein and Low fat meal is ideal. If you are teeing off very early in the morning this meal could be seen as your dinner.
Include 600 - 800 mls of fluid. |
Pasta (no creamy sauces, Stir Fry with noodles or rice. |
Pre Golf Snack
1 - 2 hours before your game, a smaller Carbohydrate snack is ideal. If you are teeing off very early this could be seen as your breakfast.
Include a minimum of 600ml of fluid with this snack. |
Cereal/Muffin/Toast/Fruit/Scone/Cereal Bar/Baked Beans/Sandwhich. |
During Golf Snack
During your game, a Carbohydrate snack each hour is advisable to maintain your energy and blood glucose levels. This will improve your performance by preventing fatigue and loss of concentration.
A minimum of 600ml of fluid per hour is reccomended and could be water or sports drinks or both. Sports driniks are good in hot and humid weather and can count towards your carbohydrate intake. |
Fruit/Muffin/Fruit Bun/Sandwiches/Cereal Bars/Crackers |
Recovery Golf Snack
Within half an hour after your game, a recovery snack is ideal to replace the carbohydrate stores and fluids lost on course. This will look much like your pre game snack.
Include about 500ml/hr for the next 2-3 hrs if it has been a hot and humid day. |
Pasta - Stir Fry Meat - Fried Rice |
Jamie Clutterham, PGA Golf Professional, 0416200541
Plan reviewed by Kellie Hogan Sports Dietitian.
Contact 0419 786 178 or kelliehogan@hotmail.com for more information or to make an appointment. |
You can download the Golf Diet Plan here: jc_golf_gold_coast_golf_diet_plan.xls
Kellie Hogan
Qualifications – B Hlth Sci. (Nutr & Diet) (Hons) APD SDA
ISAK accredited Anthropometrist
 Kellie is a Sports Dietitian/Nutritionist working as a Project Manager in the area of community nutrition education for school aged children at Nutrition Australia.
In addition to this role, Kellie works a private practice dietitian at various locations on the Gold Coast where she services athletes from a number of different sports as well as general population clinical clients.
Kellie has been practising as a sports dietitian for the past five years and is currently consultant Sports Dietitian to the Queensland Academy of Sport Cycling, Triathlon, Men’s and Women’s Hockey and Basketball Rugby and Australian baseball.
Kellie also provides ongoing services to PGA, Cycling Queensland, Triathlon Queensland and Queensland Masters Swimming. She has previously spent 4 years consulting to the Queensland Reds Rugby College, Queensland Country Rugby Union Team, and QAS Rugby Program.
Kellie also tutors at Queensland University of Technology in the area of exercise and Sports Nutrition.
For more specific or individualised information on dietary requirements or to make an appointment, contact Kellie Hogan on 0419 786 178 or via email on khogan@powerup.com.au.
The following locations can be contacted directly to book appointments.
Pindara Physiotherapy
27 Carrara Street
Benowa, QLD
Ph: 5539 4484
Mermaid Beach Sports Medicine
10 Pacific Square 2520 Gold Coast Highway
Mermaid Beach QLD 4218
Ph: 5575 3244
Palm Beach Physiotherapy
6 Sixth Avenue
Palm Beach QLD 4221
Ph: 5534 1272 |
