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Understanding golf nutrition is key to better performance on course. Golf is unique in that it has an incredibly long duration compared to most other sports, with a nuanced blend of inactivity, low activity, and high intensity activity. This article will give you some of the top golf nutrition facts that you can start implementing on your very next round. 

Top Golf Nutrition Facts

Fueling ourselves effectively while golfing is an often underestimated and ignored part of the game, especially by beginners. What many golfers fail to realize is that the minute differences in clubface angle, swing speed, visual focus, and several other important parts of a golf shot can be distorted as a result of faulty nutrition. Chances of injury can also increase. 

Here are 5 of the top golf nutrition facts to help take your body and your game to the next level!

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1. You Need to Be Hydrated

As little as 1% dehydration is thought to be a detriment to cognitive performance. For a game as technical as golf, you’re gambling away a lot of potential when you don’t look after your hydration needs. If you’re serious about doing well on course, swap the beers for an always full water bottle that you sip on throughout the day.

2. You Have to Sustain Energy

It’s not uncommon for a round to last anywhere between 4-8+ hours. This is a long time to be active, even if the overall exertion is relatively low. You have to be sure your diet includes fuel sources like proteins and fats that will sustain you long-term. Simple carbohydrates like breads, pasta, sugars, and rice burn quickly and lead to crashes in energy. 

3. You Need a Good Pre-game Meal

A balanced meal 1-3 hours before you play is ideal. Experiment with what works for you. Choose foods rich in complex carbohydrates (which take longer to break down) and lean proteins, such as a chicken stir fry. Vegetables and meats are going to provide you sustained fuel for all-day activity, and will keep you feeling full and satisfied while you’re playing. 

4. You Need to Snack Smart

Snacking doesn’t have to be bad for you. Choose healthy snacks that are going to keep your energy up between holes. Something that provides a pick-me-up and gives you something to look forward to on long playing days. Nuts, fruits, and golf nutrition bars will give you a blend of nutrients that give you long-lasting fuel with a dynamic profile of flavour.

Snack Hack: Golf Nutrition Bars

Special mention for the strategic use of golf nutrition bars like Clif bars, Kind bars, Rx bars, and any other bar that uses whole, organic ingredients at its base. These are versatile, easy to store, and relatively healthy snack options that are good to have in your bag for whenever you need something quick, delicious, and packed with energy.

5. You Can Enhance Recovery With Nutrition

What you eat after you play is just as important as what you eat before. Choosing foods high in protein plus some carbohydrates after golfing are going to aid in the recovery of your muscles by repairing muscle tissue and replenishing glycogen stores, respectively. A simple solution would be a protein shake with a banana if you ever find yourself short on time and not able to prepare a full meal.

Building a Golf Nutrition Plan

Making your own golf nutrition plan is easy—it just takes a little practice. Start experimenting with the nutrition facts we’ve laid out above, and see what works for your body and schedule. To help you structure things accordingly, use the following examples and tweak as necessary:

Pre-round (1-3 Hours Prior to Play)

• Grilled chicken breast
• Quinoa or brown rice
• Steamed vegetables
• 1-2 cups of water

During Play

• After 4-5 holes: Apple slices w/almond butter
• After 9 holes: Golf nutrition bar (e.g. Clif bar, Kind bar, etc.)
• After 13-14 holes: Mixed nuts + banana
• Continuously: Water

Post-Round (Within 30 Minutes)

• Protein shake + banana
• Greek yogurt w/berries & honey
• Water

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Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist