Golfing Nutrition

PGA Fellow Professional

Golfing Nutrition

Golfing Nutrition

Golfing Nutrition is a short blog post that looks at the best and worst things to eat & drink before, during and after a round of Golf.

Before I start, I am not a professional nutritionist but I have played Professional sport for over 25 years. During this time I have been lucky enough to be surrounded by some of the world’s best nutritional consultants.

I know that most recreational golfers are not too bothered what they eat and drink. I also know that most Golf Clubs and halfway stations mainly cater to these kinds of golfers.
It would be nice to think that after reading this blog post, some golfers or Golf Clubs may think about what they are doing and make a small positive change.
Who else is fed up of the offering of a bacon roll and coffee on arrival? I would like to see something different, something inventive! What about you?
The halfway house could offer something healthy instead of chocolate, crisps and a pie of some description.

There is no secret to healthy eating, in fact, most of us have heard all of this before. The hardest thing for most people is to make that first step.
Try to plan ahead and prepare yourself well in advance before your next round. The results may not be amazing on your first attempt but keep at it. In the words of Roy Castle, Dedication is what you need.
I suggest that you start with a daily plan. you can very quickly turn this into a weekly plan to start off with.

So let’s make a start and look at what we should and shouldn’t be consuming before the round of golf.

Golfing Nutrition
First of all, let’s take a look at the food & drink that we shouldn’t be consuming before a round.
  • Fried Breakfasts or Breakfast Rolls etc. (Bad Fats, Excess Salt)
  • Coffee (Too much Caffeine)
  • Most Fruit Juices (Orange & Apple juice is loaded with Acids & Excess Sugars)
  • Soft Drinks (Caffeine, Excess Sweeteners & Carbonated Soda)
  • Alcohol (Sedative Effects)
  • Energy Drinks (Caffeine, Sweeteners, Carbonated Soda)
  • Apples (Too much Acidity)

The list above contains food & drink that contain too much sugar, sodium, caffeine or empty calories and bad fats.
The main problem is that some of the above will also cause your body to Dehydrate, during your activity, due to the amount of salt, caffeine or alcohol.

What is good to eat before a round.
  • Plain Porridge / Oatmeal
  • Bananas (Good slow release of energy)
  • Water (Hydration is important)
  • Natural Yoghurt (Plain with Banana or Muesli)
  • Muesli or Non-Sweetened Cereals (Carbohydrate Boost)
  • Roast Chicken & Green Vegetables, Rice or Potatoes (Consumed at least 2-3 hours before play)

It is important to give yourself the best start to the day that you can. A good solid energy base is essential to good Golf.

What to eat during a round.
  • Nuts (Walnuts, Peanuts & Cashews)
  • Muesli / Cereal bar (Boost the Carbohydrates)
  • Dried Fruit (Raisins, Apricots, Cranberries & Coconut as a High Carb Snack)
  • Sandwich (Roast chicken or even Peanut Butter on Seeded Rye or Wholemeal Bread)
  • A Hard Boiled Egg (Supllies Protein for Energy)
  • Hummous (Chickpeas are a great source of Protein, Fibre & Carbohydrates)
  • Fresh Vegetables (Carrot, Celery, Tomatoes & Peppers)
  • Water (Sadly overlooked by many. The majority of golfers do not drink enough fluids. If you have a slight thirst, it is too late)

Keeping up your energy levels is vital during your round. Dehydration is probably the biggest cause of poor performance.
Try to have a drink on every Tee and during play. An average Golfer (playing in 20°-25°) should be drinking around 2-3 litres of fluids over 18 holes.

What to eat after a round.
  • Vegetables (Potatoes, Broccolli, Carrots, Peas, Spinach & Beans)
  • Meats (Lean Protein meats like Poultry, Fish or lean Beef)
  • Cottage Cheese or other low Protein Cheese)
  • Replace lost Fluids (Water, Fruit Juices)

It is important for your body to replace lost fluids and to eat something healthy & nutritious after your game is complete.
This will help your body to recover sooner, rather than later.

How does your Golfing Nutrition plan look like?

What do you eat during your round of Golf?

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