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Issues of Timing
by Bill Hartman
“Your Golf Fitness Coach”

They say timing is everything.  Once golfers commits to their new golf fitness program, a number of new questions start popping up that they never really had to consider before.  Like…When should I exercise?  What should I eat?  When should I practice?  These questions are important as they will directly affect the way you perform in practice and the way you play.  So let’s answer them.

When should a golfer perform his or her golf fitness program?

You actually have a couple of options here. 

Skill training, which includes any form of swing practice, should be done when energy levels are sufficient so as to not reduce the quality of your skill training.  If you are already fatigued, your posture, flexibility, and your ability to produce a repeatable swing will diminish.  Have you ever heard the expression the way you practice is the way you play?  It is never more apparent than in this case.  Developing bad habits with low quality practice will affect your mental “swing program” that is stored in your brain.  Once the program is altered it can be very difficult to change, and your next round performance may suffer.

With this in mind, your skill practice being the most important component to your golf training program should come first.  Then hit the gym for your exercise session.  To do the opposite will promote a reduction performance of your skill practice as described above.  Consider an example of a basketball player shooting free throws.  Have him go to the gym first and perform heavy arm exercises for an hour and then have him shoot his free throws.  What happens?  No touch on the ball because of fatigue.  You’ll be lucky if he doesn’t fracture the backboard trying to get too much muscle behind the ball.

Back to golf…

Your second option is to perform your exercise program at least 4-6 hours before your skill practice or playing a round.  This time period is usually sufficient for energy stores to be adequate and not interfere with practice or affect your “swing program”.  I’m also making a couple of assumptions with this recommendation.  One that you’ll have eaten a meal or two with plenty of quality carbohydrates and complete proteins.  And two, that you have been properly hydrated.  That means drinking plenty of water…diet coke does not count!

When should I eat before a round?

Your last good-sized meal should be about 2 hours before play.  This varies a little by the individual, but it makes a simple, easy to follow rule.  The last thing you want is to drag yourself, your golf bag, and your full stomach around the golf course.  FYI…keep drinking water right up to the time you’re going to hit the golf course (and during your round) to make sure you’re hydrated, especially if it’s hot outside.  It takes only mild dehydration to lower your performance levels.

What should I eat before I play?

Again, individual preferences may vary, but a good rule to follow is to eat something that is easily digestible.  For instance, steak and eggs is probably not a great idea because of the higher fat content which slows digestion.

Another consideration is how your meal will affect your blood sugar levels.  Processed carbohydrates like most pastas, minute rice, bread from the grocery store, or heavily sugared foods will cause large fluctuations in your blood sugar.  Initially, you will feel great as your blood sugar level surges upward.  This is only a brief energy spurt as your blood sugar crashes below previous resting levels.  You’d sooner take a nap as play golf at this point.

So what do you eat?  If you’re an early morning golfer, try an egg white omelet and oatmeal.  Later in the day some chicken and veggies.

The real key is to get you on a regular eating plan of quality foods to keep the engines stoked at all times.  By foods, I mean foods.  If it comes in a box, bag, or bottle, question its value.

Should I drink water or one of those sports drinks during a round?

Great question, and of course, timing is the issue.  The more you play or practice, the greater your energy demands will be; and this will determine your source of rehydration. 

For instance, if you’re going to play a quick nine holes or hit balls for 30-60 minutes.  Water will do just fine in the rehydration department.  Playing longer may dip into your energy reserves quite heavily.  In this case your favorite sports drink may do the trick with a little “tweak”.  Sports drinks tend to be heavily dosed with sugar.  To digest it your stomach draws a great deal of water into your gut which may draw water away from the muscles and cause you to feel bloated.  You can improve this scenario by cutting your sports drink half-and-half with water before you play.

Don’t forget to read the labels on your drinks.  Those that are sweetened with high-fructose corn syrup are lousy refueling sources.

Oh, and, uh, beer is not a sports drink or a good source of carbohydrates.  If fact, it will cause dehydration, a reduction in performance, and a big belly.

Bill Hartman, "Your Golf Fitness Coach," is a Physical Therapist who has a degrees in Movement and Sports Science.  Training golfers since 1990,  Bill is a Certified Strength and Conditioning Specialist (NCSA), USA Weightlifting Sport Performance Coach and a Level 2 Active Release Techniques Practitioner (ART).
Bill also has advanced training in shoulder, knee and spine rehabilitation as well as many methods of strength, power and speed training.  "Your Golf Fitness Coach's Video Library, Volume 1" is packed with information that will help your game immediately.