Nutrition should be a key ingredient in your golf performance plan – it will help you to stay strong, full of energy and focused throughout your round, so that you’re in the best possible condition to close out the match coming down the stretch.
Simply follow the sample eating plan below (based on an early morning tee time) to feel great and perform at your best on the course.
Plan ahead to make sure that you have everything you need before game day.
Breakfast
You must fuel up a couple of hours before playing to give yourself the long-lasting energy you’ll need.
When you wake up in the morning, you’re in a fasted state. If you don’t eat then your body will continue to break down your fuel stores (glycogen) and muscle, and not fat, for energy. Your metabolic rate will be low, so your body will naturally burn fewer calories and your energy levels will crash later in the day – probably on the back-nine.
Try some high-fibre whole-grain toast with butter and some scrambled eggs with peppers and onions, or a couple of hard-boiled eggs with an English muffin, and an orange or grapefruit.
Drink water with your meal.
Pre-Round Snack
Have a small snack, and drink some more water, a few minutes before your tee time to make sure that you’re fully hydrated and ready to get underway.
Try a handful of walnuts and an apple.
During Your Round
Plan ahead, packing energy-boosting snacks in your golf bag for every fourth hole – the 4th, 8th and 12th holes. This will your energy levels from dropping during your round.
Your snacks should combine carbohydrates, protein and healthy fats.
Try eating half of a peanut butter and jelly (jam) sandwich, on whole-grain bread, every four holes.
Also graze on raisins or a piece of whole fruit, and some trail-mix (whole-grain cereal, dried fruit and nuts), during the back-nine. High quality energy bars, containing whole-grain cereal, dried fruit and nuts, are also good, but choose one that won’t melt in your bag!
Note that most energy bars are little more than candy bars, and should be avoided!
Drink water regularly, not sports or energy drinks. Drinking plenty of water is the healthiest option for staying hydrated, which will increase your effectiveness on the golf course by helping to regulate your heart rate and maintain your focus, as well as improving your muscle tissue and flexibility.
Why Not Sports Drinks?
Most energy drinks are loaded with high glycemic carbohydrates (empty calories) that will elevate your blood sugar, damaging your concentration and ultimately contributing to body fat. Sports drinks can be valuable for endurance athletes competing in prolonged, intense activity. These athletes need to replace sugars immediately. Golf is not one of those activities! You will never reach that level of prolonged exertion on the golf course.
If you really must have more taste to your hydration, or if you’re playing in very hot conditions, choose a low-calorie “energy” drink that will help to replenish your electrolytes (potassium, sodium, and chloride).
If you like to have a caffeine hit to help you through the last couple of holes, then you’re far better off buying low-cost caffeine tablets and washing them down with water. However, if the rest of your nutrition plan is solid, then it should help you regulate your blood sugar level, so you won’t feel the need to use caffeine as an artificial energy source.
Lunch
Refuel quickly after your round with a meal high in carbohydrates, protein, fluids and antioxidants to help your body recover.
Try a lean turkey breast whole-grain sandwich or wrap, some spinach salad with olive oil, and a wedge of watermelon.
Drink water with your meal.
Afternoon Snack
Continue to eat and drink small amounts throughout the day to ensure a full recovery.
Try an apple and a handful of walnuts or pumpkin seeds.
Drink plenty of water.
Dinner
Prepare a recovery dinner full of healthy fats, carbohydrates and vegetables.
Try some oily fish with brown rice and vegetables sautéed in olive oil.
Drink water with your meal.
Evening Snack
Help your body to maintain and build lean body mass overnight by ending the day with a protein-packed snack.
Try some low-fat cottage cheese topped with your favourite fruit and some mixed nuts.
Drink water or some low-fat chocolate milk.
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