You may not realise it but what you eat, does have an impact on your performance on the golf course. In comparison to many other sports, when you play a round of golf, you are participating in physical activity for a long time. Compare golf to sports such as football or rugby, where the game is over within 80 or 90 minutes, whereas you can be out on the golf course for 4 hours.
Planning and eating well, can help you stay strong on the golf course, both physically and mentally. Today, we will be providing you with examples of what to eat at different times, on a day you are going to play golf.
It’s advisable to avoid all wheat, dairy and sugar and there some are recipes included, which you can use for each part of your golfing day.
Morning
The best time to eat in the morning, before playing golf, is 2 hours before your tee time. This will enable you to store energy in your body that will last through the first holes of your round. For breakfast, we recommend a vegetable omelette, the recipe for which you can find below. It is also best to drink water, as this will keep you hydrated more effectively than tea or coffee.
15 Minutes Prior to Teeing Off
To remain well hydrated, drink 500ml water 15 minutes before heading to the first tee. It’s also advisable to eat a healthy snack, such as Cinnamon Apple Oatmeal, the recipe for which you can find below.
During Your Round
As a standard, you should refuel every four holes during your round of golf. This will enable you to maintain your performance level for the complete 18 holes.
Hole 4: Almond Butter Apple, the recipe for which you can find below and water.
Hole 8: Power Parfait, the recipe for which you can find below.
Hole 12: Almond Butter Apple, the recipe for which you can find below and water.
Hole 16: Mass Building Meal, which is a great boost for your mental focus at a crucial time. The recipe can also be found below.
After Your Round
Having finished your round and completed the formalities, drink 500ml of water, eat some protein and replace energy with some carbohydrates. A flex salad with rice, is a great combination by which to do this.
Recipes
Mass Building Meal:
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2 scoops pure cold pressed hemp protein
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¾ cup oats
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1 tablespoon natural unsweetened peanut butter
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2 cups almond, hazelnut, spelt, hemp, coconut, oat, macadamia, rice or kamut milk
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A few ice cubes
Mix all the ingredients in a blender and bottle.
Power Parfait:
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2 – 6 oz containers Greek Yogurt
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¼ c whole grain granola
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½ c raspberries
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½ c strawberries
Mix together ingredients in a bowl and serve. You can take this to the golf course easily in a container.
Almond Butter Apple:
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1 large apple, sliced
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2 tablespoons almond butter
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Handful Raisins (optional)
Spread almond butter on apple slices. Top with raisins/dates (optional). Eat immediately.
Cinnamon Apple Oatmeal:
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1 cup oatmeal
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1 ½ cups water
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1 cup almond, hazelnut, spelt, hemp, coconut, oat, macadamia, rice or kamut milk
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¼ teaspoon Himalayan sea salt
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1 apple, cored and sliced
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1 pinch ground cinnamon
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¼ cup crushed almonds
In a saucepan, combine the oats, water, milk, salt, and cinnamon. Bring to a boil, then reduce heat to low, and simmer until the liquid has been absorbed, stirring frequently. Add apples and crushed almonds, stir to combine, and serve.
Vegetable Omelette:
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6 egg whites
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1 whole medium egg
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¼ c chopped broccoli
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¼ chopped small onion
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1 chopped small tomato
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2 chopped asparagus
Mix eggs into small bowl
Heat vegetables with a drop of coconut oil for a few minutes on a hot pan
Pour eggs over the vegetables and flip to make the omelette
Flex Salad:
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1 cup spinach
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1 large tomato
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1 medium yellow bell pepper
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1 can black beans
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8 ounces cooked chicken
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1 tbsp hemp, coconut rape seed or Extra Virgin Olive Oil
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1 tbsp balsamic vinegar
Drain and rinse black beans and add cooked chicken to a bowl.
Mix in vegetables in bowl and add salt and pepper.
Mix together and dress with oil/vinegar.
