Fueling Your Swing: What to Eat on the Golf Course for Energy

Written by Kim Ruzycki

Whether you’re a casual golfer or you play regularly, how you play on the course (much like anything else you do) is directly influenced by your energy levels. To be your best, it’s essential to fuel your body with the right nutrients. In this post, we’ll chat about what to eat on the course to maintain high energy levels and enhance your overall performance.

Start with a Nourishing Breakfast

Before you get to the course, start your day with a nutritious breakfast that includes a mix of protein, whole grain carbs, and healthy fats. This combination provides a steady release of energy and helps you maintain focus throughout your round. Good options include: steel cut oatmeal with seeds, nuts & berries, whole grain toast topped with avocado and sprinkled with seeds plus an orange or a smoothie filled with dark leafy greens, protein powder, frozen fruit and seeds or nut butter.

Stay Hydrated

Proper hydration is essential for optimal performance on the course. Dehydration can lead to fatigue and a decline in cognitive function - neither of which are going to help you make par. Drink plenty of water before, during, and after your round. Carry a refillable water bottle in your golf bag to ensure you stay well-hydrated throughout the game.

Snack Smartly

Snacking strategically can keep your energy levels steady during the round. Pack snacks that are easy to carry and consume, such as trail mix, energy bars, or fruit. These options provide a quick energy boost without weighing you down. Be sure to read the labels on your energy bars, we want ones that have more protein than sugar.

Fruit and Nut Combos

Fruits like bananas, apples, and oranges are not only easy to carry but also rich in natural sugars that offer a quick energy boost. Pair them with a handful of raw nuts for added protein and healthy fats. This combo provides a sustained release of energy to keep you going through all 9 or 18 holes.

Mindful Choices at the Turn

At the halfway point of your round, take a break at the clubhouse and make mindful choices when selecting your mid-round meal. Again, reach for options that have good protein, whole grain carbs and healthy fats. These choices provide the necessary nutrients without causing a sudden energy crash like chips, candy or alcohol. Often the halfway house or clubhouse doesn’t offer a ton of healthy options. This is why it’s always good to plan ahead and pack a healthy lunch and/or snacks. My go-tos are GoMacro protein bars, a banana and a sprouted grain bread, almond butter and hemp seed sandwich. 

Recovery Foods Post-Round

After your round, focus on replenishing your energy and aiding muscle recovery. Continue drinking water, enjoy some nuts, veggies and hummus, a fresh salad or a smoothie.

Conclusion

Fueling your body with the right foods on the course is a key to playing your best. By incorporating a balanced breakfast, staying hydrated, snacking smartly, and making mindful choices at the turn, you can ensure that your energy levels remain steady throughout the game. The right nutrition not only enhances your physical abilities but also contributes to a more enjoyable and successful day on the golf course.

Kim Ruzycki is a Certified Nutrition & Health Coach.

Learn more about her and her healthy, plant based eating offerings at krplantbased.com or on Instagram @kimruzycki