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PERFORMANCE ENERGY

Nutrition for Golf

Practicing your swing while covering miles on the course requires strength and cardiovascular endurance. Make sure you tee up the right fuel for this low-impact but long-duration sport.

PERFORMANCE ENERGY

Nutrition for Golf

Practicing your swing while covering miles on the course requires strength and cardiovascular endurance. Make sure you tee up the right fuel for this low-impact but long-duration sport.

Ernie Els with Golf Bag - Before

Before:

To fuel up and perform at your best, opt for a mix of protein, fat, and carbs to help sustain your energy throughout a long day on the course.

Carbohydrates

Carbohydrates

Sustain Energy

Timing 1 2hrs

Timing

1-2 Hours Before Tee Time

Golf Swing at Sunset

During:

Packing foods like energy bars, which combine energizing carbohydrates with satisfying protein and fat, can help with long, hard days on the green. For a more casual outing, like a session at the driving range, reach for something smaller when hunger arises. Also, be sure to stay hydrated by drinking 12–24 ounces of water per hour, especially on hot days.

Carbohydrates

Carbohydrates

Sustain Energy

Timing Per Hour

Timing

30–60g of Carbohydrates/Hour

After:

Make an effort to eat within 30 minutes of finishing your game. Protein can also help you recharge tired legs and sore muscles. You can opt for something smaller after shorter games, but for longer days, it’s best to refuel with something more substantial.

Protein and Carbs

Repair and Restore

Timing

Within 30 Minutes