Eat to Compete

Golf Nutrition 101: What You Eat Affects How You Play

I get asked all the time “what should I eat during a competitive round of golf, or during a tournament so I keep the focus and body working at peak performance?” My answer is always the same: Eat low fat protein and complex carbs. For a deeper dive into nutrition tips for peak golf performance, the principles behind that answer are worth understanding in full. Why? is the next question i usually get. It all comes down to how the body metabolizes what we eat. As you read this think about what you take to the course in terms of food, or what you get at the halfway house.

Consider the following:  

Why Golf Nutrition Matters: 2,500 Calories Burned Per Round

First, data suggests that walking 18 holes of golf carrying your bag results in the burning of 2500 Calories…yes 2500…that is in addition to what you need in your daily diet to just live.

How Blood Sugar Swings Hurt Your Golf Performance

Then consider that peaks and valleys in your blood sugar lead to performance and mental focus challenges. That is because ping-ponging blood sugar levels lead insulin levels to do the same. There is data out there that suggested ping-ponging blood sugar and insulin create performance and mental focus challenges. Additionally, there tends to be increased incorporation of the calories into fat stores because the brain senses a feast or famine condition.

Simple Carbohydrates: The Foods That Sabotage Your Round

(pretzels, chips, cracker, bread, sports drinks, juicy fruits, candy, a plate of pasta, etc) all have very easily accessed carbos, that are immediately ingested through the gut into the blood stream as simple sugars. The result is that you get a spike and then a rapid fall off of blood sugar. That in turn leads to a rapid spike in blood insulin levels to manage the blood sugar levels.  Some experts even report that the low after simple carbs can last for 3-5 hours. All that up and down of simple sugar, and insulin interferes with brain and body function.  It can lead to a feeling of fatigue, mental sluggishness, and focus issues. 

Complex Carbohydrates: Steady Energy for All 18 Holes

(uncooked veggies, hard fruits, nuts, whole grains, etc) need to be broken down then metabolized in the intestine and as a result enter the blood stream slower than simple carbs.  We get a slower burn and less insulin bouncing with more stable blood glucose…and better body and brain function.  Some report as much as 75-90 minutes of stable blood glucose from this form of energy.

Protein on the Golf Course: Long-Burning Fuel for Focus

(animal or vegetable) create a longer burn of energy than either of the types of carbos.  Protein needs to be broken down in the gut, and turned into simple sugars…and this takes time and yields a very slow release of  energy that helps keep blood sugars and insulin level for up to 2-3 hours.  The challenge of this type of food on the golf course is that a chicken leg, or piece of meat, or fish needs special care to stay fresh out of the fridge.  So it is more of a challenge to carry on course.  Alternatives are low fat, low carb protein bars or drinks or soy products (vegetable protein). 

Healthy Fats for Golfers: Why You Need Some Fat in Your Diet

is the last group  While fats are seen as the worst for you, and some even think of fats as the devil himself, we need some fat in our diet.  Fat is a component in myelin ( the insulation around our nerves that make them work right).  We don’t need a great deal of fat, but some is necessary.  Fat takes hours to metabolize but we need not gnaw on a hunk of blubber…there are all kinds of foods in the animal protein world that have modest amounts of fat in them.  Lean beef, chicken, tuna, salmon, shrimp, all have some form of fats in them.  Small doses are ok.

So what do I eat in a round of golf to stay focused and energized?

Choosing High-Octane Fuel: Simple vs. Complex Carbs and Protein

If you choose to eat category one foods (simple carbs), expect focus and performance problems and challenges. It is through a bit of planning to eat category 2 (complex carbs) and category 3 (protein) that you fuel your body and brain with High Octane fuels. Pair that nutritional discipline with comprehensive fitness strategies to extend your game, and you give yourself every edge on the course.

On-Course Eating Strategy: What to Eat Every 2–3 Holes During Your Round

I tell our athletes that every 2-3 holes they should have a complex carb group or a protein group. The amount should be similar to the volume of the person’s fist. So if you make a fist, and look at the size of your fist, find foods in the protein and complex carb groups of that volume. Example: a medium apple or pear, a box of raisins, a handful of almonds, a chicken breast, a can of tuna, a protein bar. Eat something like these foods every 2-3 holes, a sensible meal Simple…we it can be with some planning. Don’t expect to carry a slab of salmon on the course…ew, that could be a mess…The object of this drill is to eat smart every 2-3 holes, and then eat a big meal after your round of golf. That will off set the burn of Calories that the round causes, and will keep your focus and your body working like a finely tuned machine for all 18 holes. Pair this nutritional strategy with a long-term strength training blueprint for golf performance and you give your body every advantage it needs to compete at its best.

Pre-Round Breakfast for Golfers: What to Eat Before You Tee Off

Oh, and breakfast before the round…the same mantra: complex carbs and protein.  No not flapjacks and syrup…that is sugar.  Whole grain toast, steel cut oats, eggs, slice of meat, some fruit…simple.

Golf Nutrition Summary: Eat Smart to Play Your Best Round

I hope you find this useful, and eat to compete.  

Dave