3 TIPS TO MANAGE YOUR NUTRITION ON THE GOLF COURSE

Updated: Jul 26

Since coming out of the lockdown the uptake of new people playing golf and joining golf clubs has been through the roof. More and more people are now completing the Longest Golf Day playing 4 rounds of golf in a day for a charity of their choice. Having completed the Longest Golf Day twice now, I know how important good quality nutrition is. This post details some key considerations to help you.

WHY IS NUTRITION IMPORTANT FOR GOLFERS?

  1. Round duration – the average round of golf takes around 4 – 6 hours depending on course length and accuracy

  2. Energy demands - A recent study (Close et al, 2022) compared the energy expenditure during a round of golf. They found players were expending around 3 kcal per min. That’s a serious amount of energy over a round

  3. Dehydration – as you get further into the round even a 2% dehydration starts to affect shot distance, accuracy and distance judgement


1.PLAN AHEAD

  1. Bring your own food and drink, a chocolate bar and sports drink from the pro shop isn’t enough to keep you going for 18 holes

  2. Focus on slow-release carbohydrate foods that will give you energy for the entire round

  3. Some good examples of snacks include oat bars, fruit and mixed nuts. Plan a small meal for halfway too such as a chicken wrap, bagels and malt loaf


2. CREATE A STRATEGY FOR THE ROUND

  1. Plan snacks for midway through front 9, back 9 and a small meal for around halfway.

  2. Circle hole 4, 9 and 14 on scorecard to remind you to eat, circle additional holes for longer courses

  3. An example strategy could be:

​HOLE

SNACK/MEAL OPTION

4

Banana and slice of malt loaf

9

Chicken/tofu wrap

14

Oat bar and handful of nuts

Keep drinking throughout the round

and end of each hole

3. DON’T FORGET TO DRINK

  1. Dehydration has a huge negative impact on physical and mental performance during a round! Moderate dehydration has been shown to impair distance, accuracy and distance judgement!

  2. Bring your own refillable water bottle and sip on it while walking to the next tee to stay hydrated

  3. Add electrolytes tablets to help replace those lost in sweat, particularly if it is a hot day! of each hole


Need help with your next tournament then drop me a message or email

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