Introduction
An average round of golf takes between 3 to 5 hours, during which a golfer will cover over 10 km in distance and hit around 70 shots. This places significant physical demand on the golfer, which increases further during events that involve playing more than one round per day over multiple days.
Nutrition is an area often overlooked by golfers, yet it can make a substantial difference in sustaining performance both physically and psychologically.
In this article, I will focus on three key areas where nutrition can help you maintain your performance to the end of the round.
Why is Nutrition Important for Golfers?
1. The Long Duration of Golf Rounds
A typical round lasts between 4 to 5 hours, and this can accumulate quickly, especially if playing more than one round in a day or across multiple days.
2. The High Energy Demands of Golf
A recent study (Close et al., 2023) revealed that golfers expend around 3 kcal per minute during a round. This adds up to approximately 700 kcal per round—a significant amount of energy to burn during competition.
3. The Impact of Dehydration on Golf Performance
Even mild dehydration (losing as little as 2% body weight) can impair shot distance, accuracy, and distance judgement (Smith et al., 2012). Staying hydrated is essential to avoid these performance declines.
3 Essential Tips to Sustain Energy and Performance During a Round of Golf
1. Plan Ahead with the Right Nutrition
Grabbing a chocolate bar and a sports drink from the pro shop is not sufficient to sustain performance over 18 holes. Instead:
- Choose slow-release carbohydrate snacks that provide energy for the duration of the round.
- Examples include oat bars, fruit, and mixed nuts.
- A small meal halfway through, such as wraps or bagels, provides additional fuel and staves off hunger.
2. Create a Personalised Nutrition Strategy
Planning your nutrition strategy ensures you stay energised and hydrated throughout the round:
- Mark Your Scorecard: Mark specific holes (e.g., 4, 9, and 14) to remind yourself to eat and drink. Add extra reminders for longer courses.
- Drink Regularly: Take small sips of water or electrolyte drinks after every hole. Replace lost electrolytes during hot weather to prevent dehydration.
3. Practise Your Nutrition Routine During Training
Testing your nutrition strategy during practice rounds helps you identify what works best for you:
- Experiment with different snacks, drinks, and supplements during practice.
- Build habits, such as drinking small sips of water after every hole.
- Always ensure supplements are Informed Sport Approved to reduce the risk of consuming banned substances.
- Aim for a food first approach and don’t forget it is your body and your responsibility, no supplement comes without potential risk of doping).
Frequently Asked Questions
How does dehydration affect my golf performance?
Even mild dehydration can impair your shot distance, accuracy, and distance judgment. It’s crucial to stay hydrated to maintain optimal physical and cognitive performance.
Are supplements necessary for golfers?
Supplements aren’t always necessary but can be helpful if chosen wisely, however I would recommend meeting with a nutritionist or dietician first. Always select informed sport tested supplements if you decide to go ahead.
Can I experiment with my nutrition plan during a tournament?
In short, No. It’s better to experiment during practice rounds. This allows you to refine your strategy without risking performance issues during a competitive event.
References
- Kasper, A. M., O’Donnell, A., Langan-Evans, C., Jones, A., Lindsay, A., Murray, A., & Close, G. L. (2023). Assessment of activity energy expenditure during competitive golf: The effects of bag carrying, electric or manual trolleys. European Journal of Sport Science, 23(3), 330-337. https://doi.org/10.1080/17461391.2022.2036817
- Smith, M. F., Newell, A. J., & Baker, M. R. (2012). Effect of acute mild dehydration on cognitive-motor performance in golf. The Journal of Strength & Conditioning Research, 26(11), 3075-3080. https://doi.org/10.1519/jsc.0b013e318245bea7
About Author – James Fleming
James is a Performance Nutritionist who works with athletes across a range of sports including running, biathlon, rugby, football as well as golf. He has an MSc in Sport Nutrition from Loughborough University and BSc in Sport Science from Brunel University.
For more nutrition tips and advice, follow James on social media or my website or James’s Website