Seven Nutritional Tips to Stay Focused For Your Golf Round


If you want to perform better at golf, your round should always be accompanied by a solid golf nutrition plan. In essence, what you eat determines how you play.

So, which foods produce champions and which foods hinder play? Let me give you a few hints.

It goes without saying that proper nutrition is important for all of us. But, if you are serious about shaving valuable strokes off your scorecard, you need to make some tough decisions on seeing your diet through. If you travel for golf, or play in frequent tournaments, it is important not to fall into the trap of ‘settling’ for fast food or a quick bag of chips or chocolate bar.

To the club and social golfer, if you really want to perform well in your game then it is essential to understand that what you put in your body is going to affect your golf performance. If you put garbage food in your body then you are going to have a garbage performance. Just imagine how much better you can perform if you look after the inside of your body as well.

It is truly amazing what a difference the proper nutrition can do.  Not only will it improve your health in general, but it also helps you think more clearly and your body will perform better due to improved energy levels throughout your 18 holes of golf. You will even be able to back up better the next day.

Did you know that the brain is the primary consumer of energy in the body, and the brain uses 20% of the calories used we consume? Just think: if your brain is balanced because you are putting the right fuel in your body, how much clearer will your thought processes be, how much better will your golf performances be?

Golf performance is not just about having the skills in place, it’s having the holistic approach, the right skills + the right training program + the right food = a great golf performance.

Make a commitment to use some or all of the following tips and your energy will reach new heights in your next round.

  • Avoid caffeine and alcohol. Both of these are diuretics, and cause fluid loss and influence hormones that dehydrate body tissues and the brain.  They also both affect performance. Coffee can over stimulate your mind or your muscles, making your performance uncontrolled. Excessive consumption of alcohol severely affects your coordination.
  • Drink lots of water. Think in terms of 8 to 10 glasses each day. Continue throughout your round to stay hydrated especially during the summer months. Loss of water can impair physiology and performance, so it’s important to ensure regular water intake. I personally use a mixture of Want More Energy and water which works to combat fatigue in the body by keeping the body hydrated, supplying lost electrolytes and sustains your energy naturally.
  • Avoid large amounts of food in the two hours leading up to tee time. Food in your digestive system diverts blood away from your brain and muscles, affecting concentration and physical performance. A meal two to three hours before play is preferred. If you are playing an early round, make sure you have breakfast; the best form of breakfast is going to be light on your stomach, but keeps you full. An example is a protein shake. Not just any old shake, one that has a good source of protein (whey protein) that is top grade. There are a lot of cheap imitations in the market place, if you want top quality then it will cost you a bit more but really you get what you pay for.
  • Never skip meals. Golfers need that slow and steady release of energy to see them through difficult or long hours of play. Smaller meals are better to help increase metabolism. But not only that, a slow release of energy keeps your energy levels more constant so that you don’t experience the blood sugar highs and lows.
  • Eat 5 to 6 small meals throughout the day. This gives your body the nutrition it needs to last. Combine carbohydrates, proteins and fats at each meal. This aides in overall digestion and ensures you are getting the proper nutrients into your body.
  • Bring snacks to munch on during your golf round. You want to make sure you are making healthy choices for your best performance, so don’t put yourself in a position to feel forced to buy high processed foods or sugar based foods. They tend to raise blood sugar levels quickly and, then, drop rapidly causing fatigue.
  • Keep it simple. There is no need to make elaborate meals or go to great extent in preparation. If you carry in your snack pack, some fruit, protein bars and bag of nuts that will go a long way in replenishing the energy when you need it.

Mentally your brain needs to stay conditioned to tell your body what to do, not to mention calculating distances, swing strength and maintaining focus. Follow these 7 tips and watch your scorecard drop to new lows. If you want to know more about what I do to keep my energy levels up send me an email to discuss.