One Cup and You’re Good to Go

Co ee can raise your game

Golf Digest (South Africa) - - Life -

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

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