Fuelling your game
What to Eat Before & During Your Round
I’m not here to tell you exactly what to eat—we all have different diets and lifestyles. But one thing is certain: what you put in your body directly affects your performance.
A balanced meal 2-3 hours before teeing off will set you up with sustained energy for a four-and-a-half-hour round. Prioritise protein, healthy fats and whole foods (single ingredient foods) Here’s a simple breakdown of key nutrients:
✅ Lean Proteins – Eggs, cheese, fish, chicken, lentils, pork loin, legumes, tofu
✅ Complex Carbohydrates – Whole grains, vegetables, brown rice, quinoa, steel-cut oats
✅ Healthy Fats – Nuts, seeds, olives, avocado
These foods fuel your brain and body, keeping you sharp when it matters most.
Pre-Round Meal Ideas
Not sure what to eat before you play? Here are two simple meal ideas:
🍳 Scrambled eggs with whole-grain toast and avocado
🥣 Oatmeal with nuts, seeds, and fruit
Both provide long-lasting energy without making you feel sluggish.
Why Nutrition Matters
As we get older (and wiser), we start noticing how food impacts us. "Shit in = shit out"—a phrase I once heard from an Olympic nutritionist—sums it up perfectly.
When we’re young, we don’t always think about nutrition. Even Tiger Woods used to eat burgers and fries, and Usain Bolt was known for his love of McDonald's. But at the highest level, they eventually realized better nutrition equals better performance.
The sooner you build healthy habits, the better. Cutting down on processed foods, excess sugar, and refined carbs will not only improve your game but also boost mental clarity, energy levels, and longevity.
What to Eat on the Course
Bringing the right snacks can keep your energy steady and prevent blood sugar crashes. Here are some easy-to-carry, slow-release energy foods:
✔ Fruits – Bananas, apples, pears, dried fruit
✔ Nuts & Seeds – Almonds, mixed nuts, seeds
✔ Protein – Hard-boiled eggs, beef jerky, protein bars, protein shakes
✔ Veggies – Cut vegetables with hummus
✔ Dark Chocolate – A great pick-me-up with less sugar than milk chocolate
What to Avoid
❌ Greasy or fried foods
❌ Candy or sweets
❌ Sugary drinks
❌ Milk chocolate
Timing Your Snacks
A good rule of thumb: snack lightly every 4 holes to maintain steady energy levels. Avoid eating too much at once—no one wants a food coma mid-round.
Back-Nine Energy Boosts
Ever feel sluggish heading into the final stretch? Here are some quick, smart energy boosters for the back nine:
⚡ A banana for a natural energy kick
⚡ A handful of nuts to keep you going
⚡ A piece of dark chocolate for a small, controlled sugar boost
These options help you stay sharp without spiking your blood sugar.
The Mental Game & Nutrition
Golf isn’t just physical—it’s a mental battle. The right foods don’t just fuel your body—they keep your brain sharp for key decisions under pressure. If your focus fades, poor food choices could be the reason.
Don’t Forget Hydration!
Pairing the right foods with proper hydration is key—don’t forget to drink water regularly throughout your round! Dehydration can affect decision-making, energy, and even your accuracy.
Want to Take It Further?
If you play serious golf, it’s worth experimenting with what foods work best for you and when to eat them during a round. Proper nutrition doesn’t just improve performance—it enhances overall well-being and leads to better life choices.
For expert advice, check out Phil Holmes at PHSportsnutrition.co.uk. He works with athletes and sports teams, providing practical, high-level guidance to help them perform at their best.
What is your choice of meal before playing golf. What are you snacking on that keeps your alert?
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