Golf Nutrition – Food chart for a golfer

Golf is a game that people play for recreational purposes, and also play for national, international events and world tour circuits. It takes 3-5 hours to finish a typical round of golf (18 holes); it depends on the golf player’s skill level. The average length of a course 7 is km, so a golf player needs to walk 10 – 20 km to complete a shot, and it also depends on the accuracy of the shots. In general, the professional golf players can spend 8 hours a day in the golf field for the practice round, competition, or work on specific skills. However, nutrition is essential for every golf player. You can make a lot of difference in the course if you follow a diet chart.

For more information about  Common Golf Injuries And Treatment.

In this article, I will describe to you the best food chart that every golfer needs to follow. I will discuss every single top menu and set up a golf nutrition plan for a golfer. Playing golf can help in burning a lot of calories, near about 200 calories per round. If you don’t eat the proper healthy foods, you might feel tired and exhausted in the very first round. For every human, nutrition is essential, and for the players, it is a must to maintain a proper food chart. For getting the best performance, it is necessary to keep the energy balance of our body. Golf is a type of game where a player needs to spend a lot of time, and players need to choose the proper food before the game, during the game, and after the game to perform well in the field.

A player needs to walk a long way during around. And to stay in the game, you need to eat and drink properly. So I think I have given a long introduction about the importance of having proper food for a golfer. Let’s talk about what a golfer should eat before, during, and after the round.

Training Diet – Gold Nutrition

Let’s begin with the training diet. When you are in a training session, you must be very careful when it comes to food. You can save yourself a lot if you can maintain some basic rules of eating.

  • Eat less fat and less sugar.
  • Don’t skip the meal
  • Drink a lot of water
  • Eat fruits, vegetables, and nuts every day.

Q: What To Eat Before Playing Golf?

In general, a golf player takes a pre-competition meal 3-4 hours before the game. Be wise while choosing your food. You need to select the proper diet. If you take adequate food, then you won’t feel hungry and keeps you up for the day. Take protein, carbohydrate, and fluid to dehydrate your body. Before the competition you can take these foods:

  • Sweet potato and tuna fish
  • Multigrain bread with chicken or cheese
  • Salad, yoghurt and fresh fruit

The significant portion of our body made out of the water. And no need to mention the importance of water in the human body. While you play, you dehydrate very fast. And this can lead any player to lack of proper concentration and performance. That will ultimately affect the game. So keep drinking and don’t get dehydrated.

Golf Nutrition During Round

Hole 4 

It would help if you had a lot of good fats, carbohydrates, and protein for energy. And for that nutrition, you can take – almond, banana or cereal bar. These foods contain a proper amount of fat, protein, and carbohydrate. That will keep you up for the game, and you can stay healthy as well.

Hole 8

Chicken Roll! Yes, at the 8th hole, a chicken roll can work for you. Additionally, multigrain bread can help you in achieving fast digestion but plenty of carbohydrates and protein.

Hole 12 

At the 12th hole, you can take banana and nuts or seeds. Banana can quickly release your energy that is perfect for this hole. And at the same time, nuts or seeds can do an ideal job for you. You can also take almond, raisins, or trail mix to fix your hunger and bring charm for the remaining game.

After The Competition

After the game to recover the energy and strength, it is important to cheer up your body and soul to refuel yourself. It would help if you felt relaxed, and you should leave all the stress behind. To calm yourself, do whatever you like, like – you can listen to songs or watch movies, etc. In the case of taking food, you can also do the same. You can eat one fourth or your daily needs of protein. For example – some almonds/nuts with fruit juice, turkey sandwich, and fresh fruits are good options.

Through the whole game, keep drinking water. Take a sip and stay hydrated for the game. And after the round, our body needs to repair. You have to eat lots of vegetables, fresh fruits, salad, cottage pie, or chicken wrap. And most importantly, sweet sound sleep will help you regain energy, and it will bring your body’s balance. Here are some food suggestions below, that will help you maintain your nutrition as a golf player:

  • Apple
  • Banana
  • Pear
  • Almond
  • Peanut
  • Fruit-based smoothie
  • Blueberry

Fruits contain carbohydrate, and nuts contain full of fat. The slow digestive process is useful to keep yourself together in the best way. If you feel hungry, you can take the following foods:

  • Turkey sandwich
  • English muffin
  • Hamburger
  • Chicken sandwich or cheese

Remember that don’t overeat. And don’t forget that your source of protein always selects the best food for your protein. Eat right and less fat and still drink water for rehydration. Don’t skip the meal, or sleep to stay energetic, fit, and healthy. You can’t deny the fact that golf nutrition can make a considerable change during a golf round, and sometimes it can change the scenario of the game. So golfers, are you ready for the next game? Keep eating fresh and healthy food. Be happy and healthy!

  • Pro advice
  • Plan in advance

For sports, golf players need to travel a lot, so you should prepare yourself for this and learn cooking to manage your nutrition while you stay abroad.


During a round, some players get to benefit from small amounts of caffeine. It helps them concentrating on the game well. For avoiding the side effect of caffeine, the ideal dose is the best.

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