Golf Nutrition: What To Eat On & Off The Course

Golf Nutrition: The best food for golf

When it comes to improving your golf game, many factors come into play – and nutrition is a key player on and off the golf course. In this guide, we’ll explore the best food for golf, the importance of golf nutrition, and what nutrition for golfers entails. Let’s get into it.

The Role of Golf Nutrition

Golf is not just a physical sport; it demands mental focus and sustained energy throughout a round. Proper nutrition is crucial for golfers to maintain endurance, concentration, and overall performance. Whether you’re a weekend warrior or a seasoned pro, paying attention to what you eat can make a significant difference in your game.

Nutrition for Golfers: A Winning Formula

Hydration Matters:
Begin with the basics. Staying well-hydrated is fundamental for peak performance on the golf course especially on hot or humid days. According to Tara Collingwood, MS, RDN, CSSD, you should be drinking about 16 -20 or more ounces of water per hour that you are on the course.

  • Carry a water bottle and sip regularly to avoid dehydration, which can affect focus and coordination.

Balanced Macronutrients:
Optimal golf nutrition involves a well-balanced diet of carbohydrates, proteins, and fats. Carbohydrates provide quick energy, proteins aid in muscle repair, and healthy fats support overall well-being. Here’s some suggestions:

  • Fruit
  • Nuts
  • Nutrition bars
  • Vegetables
  • Bread
  • Beans
  • Chicken
  • Asparagus
  • Sweet Potatoes
Healthy foods for golfers
Optimal golf nutrition involves a well-balanced diet of carbohydrates, proteins, and fats.

“Carbs need to be eaten before and after a round of golf, and throughout the day.  Eat or drink carb-containing foods or beverages during your round, especially when walking the course. ” –Tara Collingwood, MS, RDN, CSSD

Pre-Round Fuel:

Consume a balanced meal (carbs, proteins, fats) 2-3 hours before your tee time.

  • Include complex carbohydrates like whole grains, lean proteins, and a moderate amount of healthy fats for sustained energy.

On-Course Snacking

Keep easily digestible snacks in your golf bag.

  • “Not eating will cause your blood sugar (glucose) to drop, leaving you fatigued and unfocused. A typical round of golf lasts more than 3 hours, so having a snack or two during play will keep you energized and focused. Nuts, fruits, and energy bars are excellent choices for quick, on-the-go fuel during your round.” –Tara Collingwood, MS, RDN, CSSD

Post-Round Recovery

Optimal golf nutrition continues post-round as well: The best food for golf recovery will replenish glycogen stores and aid muscle recovery with a post-game meal.

  • Lean proteins, vegetables, and whole grains contribute to effective recovery.

Golf Nutrition: Best Foods For Golf Performance

Oats and Whole Grains

  • Provide a steady release of energy to sustain you through all 18 holes.

Lean Proteins

  • Chicken, fish, and tofu are excellent sources of protein for muscle repair and overall strength.

Leafy Greens

  • Packed with essential vitamins and minerals, leafy greens contribute to overall health and energy.


  • Rich in antioxidants, berries combat inflammation and support recovery.

Nuts and Seeds

  • Portable and nutritious, nuts and seeds offer a quick and easy on-course snack.


  • A natural source of potassium, bananas help prevent muscle cramps and keep you hydrated.
healthy foods for golfers
An example of a balanced, healthy, diet for golfers.


In the world of golf, success is often measured in strokes, but eating the proper food for golf, and paying attention to golf nutrition can be the game-changer you need. By paying attention to your diet and incorporating these nutrition tips, you’ll be better equipped to unleash your full potential on the course. Fuel your game, fuel your success.

For more expert advice on golf nutrition and tips to enhance your performance, contact Tara Collingwood, MS, RDN, CSSD .