Nutrition to Fuel Your Best Golf

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Generally speaking, golfers have terrible nutritional habits on the course. Think about what is available at your standard snack bar on the way to the 10th tee – hot dogs, candy bars, sodas, etc. None of those things would be considered health food, and none of them will serve your golf game very well either. You should be thinking about using a snack on the course and fuel for the rest of your round, not as something to satisfy your sweet tooth. This article is focused on nutrition during your round. The following do’s and don’ts for on-course food options will keep running at your best all the way through the 18th green.

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DON’T – Candy Bars. The last think you want on the golf course is a sugar rush. A quick infusion of sugar is likely to make your hands shaky and get your brain moving way faster than it otherwise would. Also, a sugar rush is usually followed by a crash – meaning you will go from too much energy to not enough in a split second. Nothing about a candy bar makes for good on course nutrition.

DO – Trail Mix. A combination of nuts and dried fruit, trail mix is an excellent choice on the course. While there are sugars in trail mix, they are unrefined and release slower into your blood stream. That way, you get a steadier stream of energy as opposed to the instant rush of a candy bar. Additionally, trail mix is perfect for eating a little bit throughout the round. Put a plastic baggie of trail mix in your cart or bag before the round and snack on some every couple holes throughout the round. You won’t get hungry or run out of energy.

DON’T – Hamburgers/Hot Dogs. Tasty? Of course. Good for your golf game? Not even close. Something heavy like a hamburger or hot dog will sit in your stomach and make you feel sluggish for the rest of the day. Greasy items like these also increase the chances that you will have an upset stomach sometime during the day. Save these items for after the round when you can sleep them off comfortably at home.

DO – Deli Sandwich. If you need something more than trail mix to get you through a long round, look toward a deli sandwich of some kind. This option is grease free, should play nice in your stomach, and will provide plenty of energy. One word of caution – try to get a sandwich that isn’t too heavy on bread. Thinner slices of bread will be lighter than a sandwich made on a thick roll.

Nutrition on the golf course pretty much comes down to common sense. If something isn’t healthy for you off the course, it is not going to be a good idea on the course. The big things are to avoid sugary treats and heavy, greasy items. If you are going to indulge in those kinds of foods, wait until the 19th hole to do so. Your golf game will thank you.

Beth Myers is a passionate golfer, mother & wife…not in that order J.  She writes for East Coast Golf Sales on all things women’s golf - you could say she is a little obsessed.  Be sure to follow her on twitter @GolfBeth

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