By definition, golf is not categorised as intensive physical activity, but wrongly so. Because if it is true that golfers do not consume as many calories as triathlon athletes, for example, their consumption of mineral salts is very high: on hot days, you lose a lot of mineral salts, which can lead to tiredness, concentration problems and muscle cramps.

This makes it all the more important to eat a balanced diet in winter to help replenish these minerals. Fruit, both fresh and dried, vegetables, wholemeal products, pulses, seafood, lean meat, eggs, dairy products - all these provide the necessary nutrients to rebalance the body.

An adequate intake of vitamin C and healthy fats, such as those contained in virgin olive oil, also support the immune system.

Winter is also the ideal time to stay in shape or even lose a few pounds. Regular exercise and stretching exercises keep your muscles supple and prevent injuries when you return to the golf course. During the season and especially during competitions, the body should not be weakened by dieting. Instead, it is important to find the right balance.

Our nutrition tips for the winter:

In the morning: a teaspoon of extra virgin olive oil and a glass of warm water when you wake up. After 15-20 minutes, a banana and coffee or tea.

Later in the morning: a hard-boiled egg or mozzarella, 7 slices of cucumber, radicchio or lettuce, half a tomato or 6 grapes, 6 untreated black olives, half an avocado, two slices of cheese, a drop of extra virgin olive oil on legumes and 2 slices of previously toasted wholemeal bread (to avoid active yeasts in the stomach).

Afternoon: grilled or fried fish with olive oil or meat (150 g), pulses, potatoes or salad, with wholemeal products such as brown rice, bulgur or quinoa. Pasta is particularly suitable on training days.

Proteins should be consumed evenly throughout the day, ideally with both main meals and snacks. After all, prevention is better than cure. To prevent the cold weather and the associated illnesses, it is worth strengthening the immune system with antioxidants such as vitamin C and polyphenols. These molecules, which give fruit and vegetables their vibrant colours, protect cells and promote health.

Vitamin Q, which is found in meat, seafood and fatty fish such as tuna, salmon and mackerel, is essential for combating fatigue and respiratory problems. The requirement is 100 to 300 mg per day. This vitamin, which is also produced by our body, decreases over time and with age, which can lead to chronic diseases.

Zinc and vitamin B12 also play an important role in a strong immune system. Regardless of which diet you choose: Meals should not only be healthy, but also enjoyable. After all, enjoyment is the key to well-being - both physically and mentally. And that, in turn, immediately boosts our performance.