What to eat on the course is a question I get asked all the time!

And rightly so—getting this right will have a significant impact on your performance and from a wider view, your health.

One hugely important factor before we even get to food is WATER! If you get dehydrated, performance will go down without question. So drink a lot of water and check the color of your urine… Clear for the win!

Onto your on-course snacks, or meals, and some important considerations

• Sustaining energy for a full round or practice session
• Maintaining focus
• Delivering optimal performance
• Blood sugar control
• Macro/calorie balance across the day as a whole
• Digestion
• Ease of consumption

All of these probably make some kind of sense to you. Get too low on calories and your energy will likely dip. Eat too much sugar, and the rollercoaster of a sugar rush and crash is on the way.

But what about focus? Your body needs fuel to sustain itself, without it, and you need quite a lot to play 18 holes, it’s going to try and reserve energy for more important times. Obviously, it doesn’t know how vital shooting under par on the back is!

This feeds into digestion. Grabbing a huge meal halfway is likely going to hit pretty hard and the energy used to digest all that food will then take away from performance again.

So, as a general rule

Convenient, balanced snacks every 3-6 holes depending on caloric need!

Key considerations

• Make it something easy to eat so you don’t get off your rhythm or concentration
• Macro balance—you want protein, fat and low glycemic carbs (suggestions below)
• As stated above, eat every 3-6 holes depending on caloric need (If your daily expenditure is higher, bigger player + training, eat more often etc.)
• Test what works best for you. We are all different!
• Be prepared! As with all nutritional habits and changes, this is key—if you have something made and take it with you, you’re likely good already due to commitment. If you roll up late you have two options: have nothing and struggle through, or grab whatever the club has to offer, which far too often isn’t good!
• Find something you enjoy but that hits the criteria—we all need a boost on the course, whether energy or mentally!

OK, so what are my options? Well here is a list of go-to options but again, take ownership, understand your goals/what works and then refine from there —it’s always a process.

• Nuts (almonds, cashews, pecans, etc.) + Fruit (berries are good, small amount banana, apple etc.) + Protein Source – easiest is a shake (whey is good, but I far prefer collagen for digestion and absorption)
• Quality Protein Bar: Check the ingredients! You don’t need something with super high sugar and processed ingredients – my choice is always RX Bars, they’re legit!
• Jerky: Dried meats, bars (had Epic when in the USA!) 
• Small Meal: Prep up something easily accessible and divided up for the round – Chicken Wrap/Sandwich (if you eat bread)

The first two right here are the easiest to execute on, but the list is almost endless if you follow the guidelines set out and know what works for you!

Just liquid, shakes + energy drinks, etc. can work, but again this will be individual and dependant upon the amount of time you’re spending out there.

Getting all three macros is essential for the following reasons

• Protein: Feed the muscles, increase satiety, and regulate energy.
• Fat: Satiety and hormonal balance benefits, mental clarity, and endurance.
• Carbohydrates: Maintain energy and performance, immediate fuel, and quick digestion (with the right choices!)

Quite a lot to think about right? Well, this is a key component to health, fitness, and performance—so putting in the work to find out what works best is of huge significance!

And if you want to know exactly what to eat, when, how much, and everything else that goes into creating a successful, lifestyle-based nutrition program speak to the GOLFWOD team!

We want you to have ownership of all aspects of your performance, so you not only feel your best but also play your best golf.