Core Daily
Nutrition
Perfect Day of Eating for Golfers
nsaplayer on flickr
Buying food at the golf course should be a last resort. Great nutrition starts at home:
- Eat a healthy breakfast before heading to the course.
- Pack energy-boosting snacks in your golf bag for every fourth hole.
- Eat every 2.5 to 3 hours after your round to help your body recover.
Why bother with all this planning? Because nutrition is a key ingredient in your game plan—it can help you play strong and stay energized and focused to come up clutch when it counts.
Besides, we've done the heavy lifting for you. Just follow the sample eating plan below (it's based on the needs of a 180-pound guy and an 8 am tee time) to feel great and perform your best on the course.
Breakfast: 6:30am
Fueling up about two hours prior to playing provides long-lasting energy.
What to eat: Two slices of high-fiber whole wheat toast with two tablespoons of natural almond butter; two scrambled omega-3 eggs with sauteed peppers and onions; and an orange. More ideas.
What to drink: Water
Snack: 7:45am
A small snack and more water ensures that you're fully hydrated and ready to get your round underway.
What to eat: A handful of walnuts and an apple.
What to drink: Water
Start play: 8:00am
Holes 4-16: Refuel every four holes to help prevent your energy levels from crashing during the round.
Snack: Hole 4
What to eat: One slice of bread with one tablespoon of peanut butter and one tablespoon of all-fruit strawberry jelly
What to drink: Water and/or G2 (low-calorie Gatorade). On extremely hot days or if you're sweating profusely, G2 will help you stay cool and hydrated.
Snack: Hole 8
What to eat: An energy bar (we like Myoplex Lite).
What to drink: Water and/or G2.
Snack: Hole 12
What to eat: One slice of bread with one tablespoon peanut butter and one tablespoon all-fruit strawberry jelly.
What to drink: Water and/or G2.
Snack: Hole 16
What to eat: One and a half ounces of lean beef jerky and a small box of raisins.
What to drink: Water and/or G2.
End 18 holes at noon
Lunch: 12:30pm
Refuel quickly after your game with a meal high in carbohydrates, protein, fluids and antioxidants to help your body recover from the round.
What to eat: One whole wheat wrap with 3 oz lean turkey breast, spinach salad with olive oil and one watermelon wedge.
What to drink: Water
Snack: 3:30pm
Your post-game meal isn't the end of your body's recovery process. Continue to eat and drink consistently throughout the day to ensure a full recovery.
What to eat: An apple and a handful of walnuts.
What to drink: Water
Dinner: 6:30pm
Prepare a recovery dinner full of healthy fats, carbs and veggies.
What to eat: Three ounces of salmon, one cup of brown rice, and two cups of asparagus cooked with olive oil.
What to drink: Water
Snack: 9:30pm
Help maintain and build lean body mass overnight by ending the day with a protein-packed snack.
What to eat: Low-fat cottage cheese, a peach, and a handful of raw pecans.
What to drink: Water
About The Author
Sara Snyder – Sara Snyder has served as an athletic trainer for the Santa Clara University women's soccer team, as well as a strength and conditioning coach for the Riekes Center in Menlo Park, California.
