Good Nutrition is a Choice
When you’re preparing for a round of golf, you may use a mental checklist to get ready before you leave the house.
- Clubs? Check.
- Balls? Check.
- Tees? Check.
- Spare pants in case I get a hole in one? Check.
And the list goes on.
But how often do you think about what you’ll be eating or drinking during the next 4 to 6 hours? More often than not, we just plan on grabbing something at the half or from the beer cart.
We can do better. We need to do better!
What we eat and drink can have a tremendous impact on our game. Now this doesn’t mean that you can’t pick up something from the clubhouse or your favourite cart girl. We just need to plan ahead and make sure that we’re eating and drinking wisely.
What Are Wise Choices?
What snacks and bevies are the best to chose before or during a round of golf? I imagine if you gathered 12 golfers together and asked them that question you’d probably get 13 different answers. But there are some things that we can avoid. And there are some things that we need to include.
The Bad
Here are some things to avoid to maximize your performance and enjoyment of the game.
1 Sugar is bad. There — I said it. This is true in life in general, but especially true in the game of golf. We consume far too much sugar in a typical North American diet.
Sugar messes with our energy levels, giving us wildly swinging highs and lows. Both the sugar rush and the inevitable crash affect us mentally and physically. During the rush we’ll be manic and wild. Then the crash brings fatigue and even depression.
2 Caffeine is worse. As much as sugar brings us high and then low, caffeine brings us temporary energy by stimulating a release of adrenaline. Once again the rush is followed by a crash.
On top of that, caffeine has two added negatives.
Adrenaline is a stress hormone. It triggers a response that is agitating and stressful — enemies of a smooth, repeatable golf swing. It is also hard to properly concentrate.
Caffeine is also a diuretic. That means that it removes water from our body. That’s right, we’re drinking to make ourselves thirsty!
Caffeine messes with our mental game, our physical game and dehydrates us at a time that we need to focus on being more hydrated.
3 You’re going to hate me for this one. Alcohol is another no-no. Who doesn’t love a couple pops on a hot, sunny day? (Well, me. But I know that I’m the exception to the rule).
A couple beer or coolers during the round can be refreshing and relaxing. But remember that alcohol is both a diuretic and a depressant.
Alcohol will also affect your co-ordination and timing.
Save it for the clubhouse after the round. A nice cold beer is much better after shooting your personal best!
4 Fruit juices are a big step above sodas and other sugary beverages, but they still contain a high amount of sugar. For example, orange juice has almost the same sugar content as Coca Cola (and the same amount of calories per serving) according to the nutrition labels.1
5 Highly fatty foods can be difficult to digest. Even though we need to have good fats in our diet, before or during the round is not the best time to get them.
Safe Bets
1 Water is the absolute best thing you can drink. When we drink something other than water, our body needs to spend energy separating out the extras. And we often need to use up some of our body’s supply of precious water to eliminate toxins that other drinks contain.
So drink lots of water, especially if it is very hot or you are walking (you are walking, aren’t you?) the course. Just be careful not to drink too much at once. Water sloshing around in your gut can be quite distracting.
2 Sports drinks, vitamin water, etc. can be a good alternative if you simply can’t drink just water. They are far better for us than sodas, coffee or alcoholic beverages. Just make sure that you find one without added sugars or chemical preservatives.
3 For hot drinks on a cold day, you want to avoid coffee and hot chocolate. But tea can be a good alternative, especially if you drink teas with little or no caffeine. A good cup of soup isn’t a bad idea either — chicken noodle soup is great and you can slurp noodles during your partners’ backswing.
4 Fresh fruits and veggies are great sources of energy if you don’t overdo them. They are natural sugars so they can lead to the sugar rush and crash, but the nutritional value is much better than typical sweets.
Dried fruit is also good and is less likely to mess up your bag if it gets squished.
5 A light lunch is good. “I like a mutton, lettuce and tomato sandwich, when the mutton is nice and lean …” (Thank you Miracle Max). A couple of sandwiches or wraps are convenient and nutritious if you stick with good, whole grain breads and a good balance of carbs, proteins and good fats. Personally, I like a tuna salad or egg salad sandwich on 12 grain bread (not so big on the mutton).
6 The other day at my daughter’s karate, sensei suggested that a boiled egg is an excellent after school snack to provide energy. It is very nutritious and easy to digest. The energy release is slower so you avoid the rush/crash with carbs. And they’re very tasty. Although, my daughter doesn’t think so.
7 Granola bars or trail mix are also quick snacks but you still have to look at what’s inside. Avoid chocolate (caffeine and sugar). Try naturally sweetened with honey or stevia.
Other Tips
Try not to eat all at once. Your energy levels will remain more stable if you spread your eating out over time. More health professionals are recommending this as a lifestyle — eating 6 smaller meals rather than 2 large ones during a day.
It is very important that you consider you own body’s needs when deciding what to eat or drink. Everyone is different and you will know your own body better than anyone else, so experiment with different food and drink to find out what works well for you.
It doesn’t hurt to look at what professional golfers do — especially those who’ve been consistently successful over the long haul. Gary Player
So what changes have you made in your diet to improve your game? What changes would you like to make? Share your stories in the comments below!
Swing Doctor image by Jeff Bucchino — The Wizard of Draws
1 Coca Cola has 30g of carbohydrates (all sugar) in a 250 ml serving (110 calories) while Tropicana Orange Juice has 27g of carbohydrates (23g sugar) for the same serving size (11o calories) according to the Nutrition Facts labels.
2 Gary Player’s official web site has these and other amazing stats about his career.
[…] This post was mentioned on Twitter by Bill Nickerson. Bill Nickerson said: My latest epic at Howls — Eat for Golf –How to Keep Your Energy Level During a Round http://bit.ly/cvGfs3 Even the title is long! […]
Pingback by Tweets that mention Eat for Golf -- How to Keep Your Energy Level During a Round — April 14, 2010 @ 1:36 am
There are many vitamins that our bodies need each and every day. Nutrition is a huge part of being a successful golfer.
Comment by emergency food supply — April 19, 2010 @ 11:57 am
I think a golfer should take natural foods like fruits and vegetables to keep himself/herself healthy and fresh. These foods will also keep energy level high.
Comment by Sumera — July 19, 2010 @ 1:29 pm
Years ago I read that Eliot Gould carried sunflower seeds in his pocket. He snacked on them all game through. He felt better for that change alone. Now that’s what I’ve done for many years, though mine are hulled, raw, and organic.
I’d add really try to avoid sport drinks which will put you back in the bunker. Add whatever flavor to water possible – the alternatives are really endless. One more thing. Don’t leave your water bottles or anything other than glass or a metal container out in the heat, especially direct sun. The plastic easily breaks down into the water, and there is strong evidence that cancer can happen on that basis alone. To stay swinging, stay natural to stay safe.
Comment by Traci Holtzman — April 20, 2011 @ 5:14 pm
Thanks for sharing your experiences Traci. Avoiding sports drinks is important but if you do want to use one, make sure that you know what is in it. Avoid sugars, stimulants, etc. But pure water is still the best.
The advice you give about not leaving plastic bottles in the heat is good too. I like metal containers myself.
Comment by LoneWolf — April 20, 2011 @ 6:05 pm
I really wonder if energy drinks are really good for the body. I know it prevents us for dehydration but still it has some chemical components in it. So I think they are not good. While water is what you need in the world.
Comment by kelli — August 12, 2011 @ 2:44 am
Many energy drinks have caffeine which actually dehydrates you. Water is still the best choice.
Comment by LoneWolf — August 12, 2011 @ 10:24 am
Nutrition is a huge part of being a successful golfer.Avoiding sports drinks is important but if you do want to use one, make sure that you know what is in it.Anyway, thanks for sharing.
Comment by Anne — August 17, 2011 @ 1:23 am
Healthy eating does not have to mean giving up foods you like best, just learn to balance the food choices you make. You can enjoy snacks and meals while still keeping yourself in good health.
Comment by Jade — August 22, 2011 @ 10:36 pm
Very nice information.I think a golfer should take natural foods like fruits and vegetables to keep himself/herself healthy and fresh.
Comment by Frank L. Dade — August 23, 2011 @ 3:12 am
Been away for a couple of days, but just wanted to thank Ann, Jade and Frank for dropping by!
Jade, I like your comment about balance. That is very hard to achieve, however, when some of the foods are addictive (like caffeine).
Comment by LoneWolf — August 24, 2011 @ 3:02 pm
I think I found banas or oranges work bet for me in a round of golf and it is way better if I can remember the cooler and ice.
Comment by Bruce Mackay — September 21, 2011 @ 11:20 pm
Hi Bruce! Fruit is always a good choice for an energy boost. I like bananas myself. I find them soothing and the potassium content is good.
Comment by LoneWolf — September 22, 2011 @ 10:54 am
I have to admit, I don’t really give much thought about my diet when heading out to play a round. I generally run through a mental checklist similar to yours. I’ll be adding some items from your ‘Safe Bets’ list.
Comment by Edward Holiman — April 26, 2014 @ 12:17 am
Nutrition is a huge part of being a successful golfer.Avoiding sports drinks is important but if you do want to use one, make sure that you know what is in it.Anyway, thanks for sharing.
Comment by pratik yemekler — August 5, 2014 @ 8:27 am
Thanks Pratik.
Comment by LoneWolf — August 13, 2014 @ 10:39 am
instead of drinking energy drinks in a round, try a cup of tea the night before. makes you feel better, feeling better makes you play better!
Comment by Janice — August 26, 2014 @ 6:43 am
Such a valuable tips I got from here. As a sports man I really like when I got these sort of information. So definitely I will implement these all the tips in my real life and will get fabulous benefit for sure:)
Comment by Liam — August 31, 2014 @ 11:47 am
I totally agree with you for sugar.
I would also add that you can have one cheat meal in a week so we can “control” those sugar cravings,but if you can “live”
without them that would be better.
I agree with caffeine too,although many guys recommend it for athletes because it delays the felling of tiredness.
I would just add that dried fruit can containt a big amount of sugars,but they are great after the workout for recovery.
Nice article btw.
Comment by Mirza — September 28, 2014 @ 9:48 pm
Golf is so far the best game to play. And to play this to your full efficiency you must have good nutrition. With this post everyone will get benefit if they want to take.
Comment by Ken — October 25, 2014 @ 6:41 am
I agree with what you say. When I play golf I usually drink something bad like Mountain Dew and never eat until the first 9 holes is done. That is just not the way to go and I will implement some of your good ideas from now on. Thanks
Comment by Duane Hinman — November 6, 2014 @ 4:11 am
Water is definitely the best choice of hydration while playing a round of golf. The quality of water you drink is also very important. Typically, purchasing bottled water is the easiest and most convenient option for many people. A recent study by German scientists found over 24,500 different chemicals in a standard plastic bottled water. Plus, bottled water can sit in a warehouse for a couple years until finally reaching the consumer. The better choice to bottled water is carrying your own filtered water in a BPA plastic or glass container.
Comment by Just Drink Water — November 6, 2014 @ 6:05 pm
As a golfer I truly do believe that we should maintain a healthy diet to stay fresh and be active for the next round.
Comment by Ajay — November 10, 2014 @ 6:47 am
Healthy and natural diet is very much important for everyone.we must eat different types of food my maintaining a good balance as we require proteins,carbohydrates,calcium,minerals etc for our body growth.fresh leafy vegetables,fruits and fish works well for me.Thanks for the post
Comment by sharath — December 14, 2014 @ 9:55 am
I’ve started practicing golf recently. It’s indeed a great round of game and require enormous patience to learn and find success. I really enjoyed reading such effective tips to make good preparation before playing golf. It’s indeed a great blog post contribution. Thanks.
Comment by Michael Mortorano — December 23, 2014 @ 12:12 am
Been using stevia for a couple years now. It’s so much better than sugar and some of the artificial sweeteners, both in flavor and in health. Love it!
Comment by Jonathan Craig — January 2, 2015 @ 12:22 am
So I was just searching for some golf stuff for my man cave and this popped up. It’s funny that the things I know I need to be doing to improve my golf game are the things that I really have been lacking in. This really helped me fortify that if I’m serious about my game maybe it’s time to be serious about myself. Thanks for the pep talk. Keep them coming.
Comment by Donnie — January 11, 2015 @ 6:43 pm
This is an interesting topic. Thank you for sharing your thoughts to us. Indeed, Nutrition has a huge effect on our body.
Comment by Kathy — January 21, 2015 @ 7:24 am
I didn’t know golf required you watch your diet lol. Hobbies that make money can actually be sports too. And you do have to invest into it for your own health. Very interesting post, thx.
Comment by Boss Coder — February 13, 2015 @ 10:18 am
Great post. Your tips are amazing and very useful if we want to keep our energy during the game.
Comment by Jess and Brandon — February 26, 2015 @ 8:05 am
When we go golfing, we always take water, and fresh fruit. We always eat a good breakfast as well. Great article
Comment by Golf Swing Basics — March 14, 2015 @ 6:47 pm
I agree that golfers take dieting before their way too lightly. if we walk during the round, we are using up a lot of calories and energy. not to mention all the mental concentration that we put into!
maybe take lots of natural fruits that you can bring along like obviously bananas and yogurt bars.
stay hydrated with isotonic drinks is best. water is not good enough.
once is that is settled, you have a good chance of having a great round 😀
stay healthy!
Comment by chern — April 20, 2015 @ 1:42 pm
Very interesting post! I’m keeping track of these tips for my next golf vacation to Palm Springs. As tempting as it is to have beer during a round, water is king!
Comment by Josh — May 30, 2015 @ 7:08 pm
These are the three tips from my side to keep your energy level up all the day
1.Try Taking Breaks when you are Exhausted.
2. Listen to Good Music
3. Eat and Workout Properly.
Comment by Shiva Reddy — June 2, 2015 @ 6:46 am
Eggs are the perfect food and, I agree, tasty too. Just don’t over do them or mess them up with a bunch of unhealthy additives.
Comment by Lydia — June 14, 2015 @ 7:30 pm
I always like a good trail mix – combo of protein, salt and sweet.
Comment by Let Me Golf — July 11, 2015 @ 2:08 pm
For most of us Nimbu Pani (Lemon Water) is a refreshment drink only but believe me it has lots of benefits if followed regularly. A glass of Lemon water has nutrition value. Around 25 calories that is very less and not add up to your calorie count. It has Calcium, Potassium, Magnesium, Vitamin C, Small value of Iron & Vitamin B-6 and Lemon has antibacterial properties.
Comment by Fahad Gohar — July 25, 2015 @ 10:02 am
I really enjoyed reading such effective tips to make good preparation before playing golf. It’s indeed a great blog post contribution. Thanks.
Comment by khalid — October 10, 2015 @ 6:34 pm
Golf can be practiced at all ages? It is advisable?
Comment by Jaiem — November 16, 2015 @ 6:05 pm
Frequent consumption of sugar- based meals like sweet chocolates, increased sugar tea spoons, cakes not forgetting sweets may ruin your health soon. Maintain your BMI with appropriate nutrition. I Conclude by; obtain sucrose(Sugar)component from fruits but not processed drinks, do exercises, take cholesterol free diet and enjoy your self esteem of flexibility. Your Nutrition defines you physical appearance and how many times you want to visit a doctor. To me i choose No to doctor!!
Comment by Abby — June 23, 2016 @ 7:12 am
As a golfer, I truly do believe that we should maintain a healthy diet to stay fresh and be active for the next round.
Comment by Mansoor Bhanpurawala — November 14, 2016 @ 1:02 pm
Thanks for the tips. A healthy diet is key to a healthy mind, and golf is very much a “mental” game. I do however prefer isotonic sports drinks over water but will keep the rest of the tips in mind, thankyou.
Comment by James P — January 23, 2017 @ 10:37 am