Nutrition for the Golfer

By Scott Buddelmeyer, A.T.C.
Head Athletic Trainer at Defiance Clinic

Having enough energy to be able to finish your round strong is important when striving to keep your score low. Eating the right foods before and during your round plays an important part in that strong finish. The popular question then becomes, what can I eat in order to have the fuel necessary to make it through a round of golf. When we look at nutrition for athletes, we tend to look at the pre-game meal as the most important part of the plan. However, you’re fighting an endless battle if you ignore what you eat the rest of the time. A well balanced diet throughout the whole week and not just the day of your outing is also important. Keeping your fat and sugar intake at a minimum while balancing your protein and carbohydrates in your daily meals can be as important as what you eat on game day. However, the “game day” or “pre-round” meal for the serious golfer should be evaluated if you find yourself running on fumes by the 16^th tee shot.

The meal before you start your round should be about 2 to 2 ½ hours before you start. It should consist of foods that usually don’t cause you to feel bloated or upset your stomach. Your meal should have a moderate amount of carbohydrates and protein and even a little fat won’t hurt. Stay away from lots of sugar; it can actually decrease your endurance. If your round starts in the morning, a typical breakfast may include a bowl of oatmeal or a couple of eggs with a glass of juice or fruit. It may also be beneficial to eat some fruit again right before you start your round. At the turn or if you feel hungry during the front nine, try eating a nutrition bar to give you a strong finish on the 18^th green. Stay away from greasy foods that are high in fats like hamburgers, hotdogs and potato chips. These may tickle the taste buds, but won’t help your score.

Staying properly hydrated is also crucial. Drinking water regularly before and during your round will help keep you full of energy and mentally focused. It is imperative to stay away from sodas and alcohol. Both will cause dehydration, which will not only decrease your endurance, but can lead to life-threatening problems such as heat exhaustion or heat stroke. Water is usually the best answer; but if you need some flavor, try a sports drink.

Eating a well balanced diet and keeping properly hydrated during your golf sessions are just two recommendations that can be followed in order to improve your golf game. Record keeping can often be very helpful in determining what you consume in your diet on a daily basis. Diet journals and notebooks can be used to record your daily intake. After assessment of these journals, your diet can be adjusted accordingly. Proper nutrition and hydration are essential to your game so start today and get on par with a strong and healthy round of golf.