Waking up an hour before your tee time, or busy doing household chores before rushing to the golf club, grabbing a quick coffee and then heading to the tee - does this sound familiar?

It’s true that breakfast is the most important meal of the day, and ideally you should eat and wake up your body, finishing breakfast at least 90 minutes before the start of your round. Food is fuel and without an intake you’ll begin to flag after 4 or 5 holes, although while all food is energy, not all energy is equal!

Golfers want performance, which only comes from foods that slowly release their energy over time. It might be tempting to tuck into a bacon sandwich or even a full English, but these foods only provide empty calories and your body won’t have time to turn them into energy.

Instead, set yourself up nicely by eating a high-fibre cereal with low-fat yogurt and fruit, or scrambled or poached eggs on a slice of toast will also do the trick. Over 18 holes golfers walk an average of 5 miles and burn around 1,200 calories, so it’s important to refuel to avoid flagging on the back nine. However, don’t grab a chocolate bar at the halfway house, as this contains too much sugar and will cause your blood sugar to spike and then drop, leaving you feeling lethargic.

Low blood sugar levels can also contribute to excess nervousness when you’re standing over that 3 footer! A handful of nuts and seeds, a cereal bar or fruit, especially bananas and pears are a good source of energy. Remember, eating properly not only makes a difference in how you feel but also how you play.

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