Whether you are a pro golfer or a recreational player who dabbles in the odd weekend tournament, diet and choice of proper fuel choices are important for staying on top of your game!

Most golfers can expect to stay on the course for approximately five hours. Playing conditions vary widely and most games/tournaments are played in the summer months.

The mental focus and physical stamina to perfect each shot are crucial to maintaining the course of play. Unfortunately, most golfers ‘wing it’ when it comes to making food choices before heading to the course.

In an attempt to increase energy levels, golfers may opt to load up on items consisting of high sugar content, such as the highly promoted energy drinks or ‘energy bars,’ or choose fast food, which holds a poor nutritional content. These choices have the potential for an undesirable sugar crash and also lack in much-needed long-term energy supply.

Here are some helpful tips to start your day off right and during your game:

1. Start with a Full Glass of Lemon Water

That’s right!

Upon waking, ingest an 8 oz glass of water with freshly squeezed lemon juice. This will aid in proper hydration and also increase digestive enzyme consumption.

2. Enjoy Your Coffee

The properties of coffee in moderation have proven to aid in cognitive awareness and boost metabolism.

Be mindful however of the high caloric content of specialty coffees.

3. Eat Your Breakfast

Opting for a healthy start to your day can reap so many rewards! It will stave off hunger pains and aid in unwanted glucose plummets, keeping you from making poor food choices low in nutritional value.

Here is one of my favourite recipes (a Berry Oat Breakfast):

1 cup oats
3-4 egg whites
1.5 tsp cinnamon
Choice of berries or chopped apple (save some to add on top)

Beat eggs with a fork.

Add other ingredients.

Cook in a pan or pot with a small amount of coconut oil.

4. Opt for Healthy Snacks

Choosing nutrient-dense snacks can provide a consistent level of energy throughout the day.

Some great choices are:

  • Boiled eggs
  • Nuts/seeds
  • Cut vegetables
  • Fresh fruit
  • Cheese/crackers
  • Pickles (these contain needed electrolytes)
  • Jerky

5. Hydration

As discussed in this previous article, proper hydration is vital! Approximately 3 litres of water should be consumed each day.

To create success requires preparation.

It is important to equip yourself with the proper tools and equipment for your game. In comparison, the same should be true for your most important asset: your body.

Laurie is a 2021 Western Canada Amateur Long Drive Series Winner (45+ division) and a 3x World Champion Professional Fitness Model. She is also the Owner/Founder of Aspire2bfit Training Services.