What to Eat Before,During and After a Round of Golf: Improve Your Game! Part 1

Golf Nutrition

Let’s be completely honest with ourselves, golf isn’t exactly associated with fitness. In fact golfers are often illustrated as fat’ rich people in modern pop culture. Despite this perception golf is as intense and demanding as any other endurance sport. It requires expert nutritional planning and discipline if one desires to win. 

It is for this reason that professional golfers such as Tiger Woods and Rory Maclroy employ a strict nutritional plan. They employ chefs, nutritionists and trainers all of whom greatly determine what they eat. Proper nutrition can help you play strong, stay energized and stay focused on your game.

“When it comes to eating right, I’m pretty easy to please. I stick to lean meats and seafood, lots of fruits and vegetables, and no junk food. My typical breakfast is an egg-white omelette with vegetables. Lunch and dinner is usually grilled chicken or fish with salad and vegetables. Protein ranks high in my diet because it helps build muscle tissue. I also take daily supplements for bone protection and nutritional support.” Tiger Woods

In short, opting to snack on an apple rather than a bag of chips could be better for your swing. You could forever be on the fairway. Maybe even help you sink harder puts and exit bankers easier.

This is a post detailing nutritional tips from golf experts and professionals. It is an in depth comprehensive analysis pieced together to make an interesting read. Enjoy!

What do I take before a round of golf?

  • The Night Before

Preparation for a great round of golf begins the night before. Ensure that you avoid taking alcohol and eating at least two hours before going to sleep. This is integral for optimal brain function and muscle performance the next day.

It is also important to constantly hydrate. Statistics indicate that over 3% of dehydration could ultimately result in a 10% dip of performance. This is equivalent to playing 8 shots over par if you are a pro. Hydration is taken seriously by elite athletes as it makes the difference between an average round and a record breaking round.




  • Breakfast

Whether you’re scheduled for an early tee off or you’re booked for the last tee breakfast remains the most important meal for a golfer. In fact I’m pretty sure you won’t find any professional golfer missing this meal. 

Amy Goodson, dietician for the Ben Hogan Sports Medicine Clinic states recommends a meal with complex carbohydrates, protein, some fat and plenty of water. An ideal example would be a vegetable omelet with fruit and water or an apple and oatmeal.

Sugar intake should also be limited sugary foods spike body sugar levels. These levels eventually drop rapidly and affect a golfer’s mental strength. Their performance is guaranteed to be inconsistent.

It is advisable to avoid fried foods such as donuts, cheese and bacon. Basically anything high in fat content. Avoiding energy drinks and artificially sweetened drinks such as smoothies could further stabilize your energy levels.



  • Snacks for the game

Again too much fat and sugar will inhibit your play. Stick with fruits, nuts and water. A peanut butter and jelly sandwich is also a great and easy way to snack two hours prior to tee off.


golf snacks



  • During the game

I always have sandwiches in my bag, two turkey and cheese and two peanut butter and jelly.’ Bubba Watson

It’s clear that this American Open winner knows how to stay energized while on the course. Here is what other PGA tour giants snack on;

  1. Phil Mickelson- Bananas
  2. Bill Haas-Fruit and nuts
  3. Yani Seng- Meiji bars {chocolate covered almonds)



To be continued……




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