One Cup and You’re Good to Go
Co ee can raise your game
f you’re worried co ee will give you the jitters over those three-footers, research suggests the opposite. One of the most recent studies showed noticeable improvement in golfers who consumed ca eine supplements before the round and after they made the turn. The amount of caffeine was equivalent to about a 350-ml cup of co ee. The study found that a shot of ca eine led to an increase in driving distance ( ve metres) and greens in regulation (10 percent) and a decrease in scores (2.5 shots per round) when data was compared to a group taking placebos.
“Science has shown that ca eine blocks the actions of adenosine, which promotes feelings of tiredness and lethargy,” says sports nutritionist Matt Jones, who works
Iwith golfers on the European Tour. “From a performance perspective, ca eine is known to increase endurance by as much as 10 percent, signi cantly reduce perceived exertion, and improve measures of mental skill.”
If you’re wondering if you can get your ca eine elsewhere, such as from soft drinks or from supplemental pills, you can, but you’re missing out on co ee’s other benets, Jones says. It contains antioxidants and avonoids, which are thought to promote good health. Routine co ee consumption is also associated with a reduced risk of Alzheimer’s and liver diseases and was recently cited as helping reduce the recurrence of prostate cancer.
Drink 250 to 350 ml (ideally without sweeteners) before the round and another at the turn, Jones says. Remember that it takes nearly an hour before the ca eine takes e ect, but the bene ts can last as long as six hours. And if you’re worried about co ee’s reputation as a diuretic, keep in mind that the water content in a cup of co ee counters the dehydrating e ects of the ca eine, Jones says. – ▶ ▶
Most golfers can get into a decent address posture over the ball, says Golf Digest Fitness Adviser Ben Shear. And most people can rotate their torsos back and forth while standing upright. “But can you rotate and maintain your address posture?” he asks. “If you can’t, this might be the main reason you hit a lot of fat and thin shots.”
To see if you can rotate your torso while maintaining your address position, sit with your torso upright. Hold a club across your chest so it’s parallel to the ground, and squeeze a pad between your knees. Flex forward, then side bend and try to rotate your torso in either direction. You want a 45-degree turn (the sha pointing between parallel and perpendicular to the ground) while maintaining a bent-over posture. Struggling? Time to work on your oblique muscles. – RK