Golf Nutrition 101

Womens golf

We’re so excited to dive into Golf Nutrition 101. We know what we eat affects our body so how can we help our game with something that doesn’t take any athletic skill? NUTRITION!!! In this article we break down what to eat before and during your next round of golf. 

First up on the menu… 

What to Eat Before

A good day always starts out with a hearty meal. This is especially true on days that you will be spending on a golf course. You should eat a large meal three to four hours prior to hitting the course. This should then be followed by a small snack an hour before the course.

If you have an early tee time, plan on eating a solid meal at least one hour before your round. However, Eating up to four hours before will allow you to build up your glycogen stores, fully digest your meal, avoid any potential gastrointestinal issues, and provide your body with ample time to absorb nutrients.

The main meal should be well-rounded. There should be plenty of complex carbohydrates, protein, and a few healthy fats. Carbohydrates should make up about 50% of the meal. Up to 330 grams of carbs can help improve your performance dramatically. The remaining 50% should be split evenly between lean meats and healthy fats like avocado or coconut.

About an hour before you hit the course, it’s good to consume a small snack that’s easy to digest. It should be high in carbohydrates. The purpose of this small snack is to prevent low blood sugar, prevent fatigue, and ensure that you’re neither hungry nor full. Good snacks can include yogurt, fresh fruit, or a whole wheat bagel.

What to Eat During a Round

How often should you be eating during your round? You should be averaging 2-3 snacks per round split up evenly amongst your holes. There are a couple of different ways to consume nutrients during your game. You can eat a separate snack during the first six, middle six, and final six holes. Ultimately, it’s up to you but having them spread out and on a timed schedule helps the body digest and use the calories efficiently. 

The types of snacks you should be eating during the game should have lean protein and carbohydrates. Snacks like whole grain crackers, peanut butter, and fruit all provide you with plenty of carbohydrates with the addition of supplementary nutrients. In total, you should be consuming between 30 and 35 grams of carbohydrates per hour you’re on the course. Beef jerky and lean chicken are also great for protein sources.

Do you currently consume snacks on the course? Or does the snack shack at the turn provide your nutrients? If you’re looking for an easy way to step up your game, check out Birdie Bites and add some valuable nutrition into the mix and see how it helps out your score, endurance, and overall enjoyment of the game. 

Brooke Bell