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.
All Activities
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
Sustain Energy
Timing
1-2 Hours Before Tee Time
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 a smaller snack when hunger arises. Also, be sure to stay hydrated by drinking 12–24 ounces of water per hour, especially on hot days.
Carbohydrates
Sustain Energy
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 a smaller snack 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