What to eat on the golf course?

The game of golf is one of the most popular skill-based sports. Both recreational and professional players can spend up to 5 hours completing a round and spend additional time working on long or short games.

Although golf is a low intensity sport, with heart rates ranging between low-moderate percentages of max (50-70%HRmax), players often will walk in excess of 10,000 steps and complete over 300 high velocity swings.

The skill-based nature of the game and long rounds requires high concentration levels and other elements of good cognitive function which influence key nutritional considerations for golf performance.

This blog aims to provide practical nutritional recommendations for completing a successful round of golf.

Carbohydrates

Players tend to show signs of mental and physical fatigue in the latter stages of play. A fall of up to 30% of blood glucose have been observed during rounds! Maintaining blood glucose levels is crucial for avoiding dips in performance (decision making and focus being impaired). Consuming 30-60g of low-moderate carbohydrates (e.g wholemeal food options or muesli or oats) per hour during play is recommended to maintain blood glucose and maintain cognitive function.

Protein

There is a strong relationship between higher strength and lower handicaps in comparison to players producing weaker swings. Therefore, many players will engage in resistance training to increase muscle mass and strength and ultimately improve the power of swings and performance. A protein intake range of 1.6-2.2g/kg-1 BM appears to be optimal for muscle protein synthesis. It is also recommended that protein is evenly disturbed across the day (0.4g/kg-1BM per sitting), meaning that it is crucial for golfers to plan ahead with high protein foods such as Greek yoghurt, chicken wraps or sandwiches being prepped for rounds and practices.

Fats

Fats provide an important sources of energy source for exercise that lasts over 90 minutes, thus an important source for a golf round. Golfers are advised to choose ‘natural fats’ from foods such as oily fish, nuts and avocados.

Hydration

Planning in a dehydrated state has been shown to reduce both shot distance and accuracy as well as judgement which can significantly impair standings. Players are recommended to drink to thirst and monitor hydration status by ensuring urine is a clear, pale colour. When playing in humid conditions or in higher temperatures, players can utilise drinks containing electrolytes such as sports drinks, milks or coconut water to maintain a hydrated state.

Supplements

Creatine monohydrate is a popular sport supplement for sound scientific evidence highlighting its ergogenic effects on improving strength, power and increases in lean mass. With many players engaging in training to improve power and strength and players with more powerful swings having lower handicaps, it is logical to assume that creatine supplementation has ergogenic potential to aid golf performance,

Supplementation with small doses of caffeine (2-6 mg/kg BM) during exercise has been shown to increase alertness and reduce perception of fatigue which has potential to be beneficial during later holes. However, it is important not to over consume on caffeine (≥9 mg/kg BM) as this can how negative performance impacts. Limit to one coffee, energy drink or caffeine supplement.

Example intake for 1 pm tee time

9am Breakfast	10:30am Snack	12:30pm Lunch	6pm Dinner	9pm Snack
3 eggs on seeded bread. Greek yoghurt with berries	Muesli bar and banana	Chicken and salad sandwich	Chicken and vegetable stir fry	Glass of whole milk

Summary

Golf is a popular, skill-based game which requires a lot of focus, concentration and good judgement. It is crucial that golfers fuel correctly and prepare good foods to take with them onto the course.

Good snacks and drinks for the golf bag include fresh fruit, simple sandwiches, nut mixes, pretzel, fresh water and sports drinks.

Key References

Farrally, M.R. and Cochran, A.J., 1999. Science and golf III: proceedings of the 1998 World Scientific Congress of Golf (Vol. 3). Human Kinetics 1.

Hayes, P.R., van Paridon, K., French, D.N., Thomas, K. and Gordon, D.A., 2009. Development of a simulated round of golf. International Journal of Sports Physiology and Performance, 4(4), pp.506-516.

Hume, P.A., Keogh, J. and Reid, D., 2005. The role of biomechanics in maximising distance and accuracy of golf shots. Sports Medicine, 35(5), pp.429-449.

Jeukendrup, A. and Gleeson, M., 2018. Sport Nutrition. Human Kinetics.

Jeukendrup, A.E., 2004. Carbohydrate intake during exercise and performance. Nutrition, 20(7-8), pp.669-677.

Murase, Y., Kamei, S. and Hoshikawa, T., 1989. Heart rate and metabolic responses to participation in golf. The Journal of Sports Medicine and Physical Fitness, 29(3), pp.269-272.

Sell, T.C., Tsai, Y.S., Smoliga, J.M., Myers, J.B. and Lephart, S.M., 2007. Strength, flexibility, and balance characteristics of highly proficient golfers. The Journal of Strength & Conditioning Research, 21(4), pp.1166-1171.

Smith, M.F., 2010. The role of physiology in the development of golf performance. Sports Medicine, 40(8), pp.635-655.

Smith, M.F., Newell, A.J. and Baker, M.R., 2012. Effect of acute mild dehydration on cognitive-motor performance in golf. The Journal of Strength & Conditioning Research, 26(11), pp.3075-3080.

Thomas, D.T., Erdman, K.A. and Burke, L.M., 2016. American college of sports medicine joint position statement. nutrition and athletic performance. Medicine and Science in Sports and Exercise, 48(3), pp.543-568.