Golf Course Eating Habits – What to Eat on the Golf Course

Golf course eating habits are very important in your journey as a golfer. This is especially true during a golf tournament or a round of golf. But the more important question should be;

“What hole are you on?”

What this means is that your dietary needs in the golf course change as the round progresses.

Before a round begins, you should consume a meal rich in protein (eggs, meat, fish), healthy fats (salmon, avocado, nuts), low-glycemic complex carbohydrates such as fruits, vegetables and beans, and small quantities of whole-grain starches such as potatoes, quinoa, rice or whole-grain breads.

But once a round begins, what you consume should reflect how far along you are. This would be the basis of your golf course eating habits, based per hole.

Golf Course Eating Habits – Super 6 Strategy

On the course, the ‘Super 6 Strategy’ is your best bet for optimal performance. If you choose to eat during the first six holes, your goal is to stabilize energy levels. That means you’ll want to eat low-carbohydrate foods. Fruits such as apples, pears, oranges or berries can be paired with a handful of nuts, for example. The fiber in the fruit and the fat in the nuts digest slowly to keep your energy level from varying.

Golf Course Eating Habits – Hole 7 to 12

The objective over the next six holes (seven to 12) is to maintain energy levels with foods or snacks that provide a balance of protein, carbohydrate and fat. For the more adventurous, homemade protein bars or balls are a great option. If you’re not into cooking, go with a whole-grain sandwich with peanut butter, tuna or chicken. A simple whey protein shake (add banana) also is a good option.

Final 6 Holes – Golf Course Eating Habits

The nutritional goal over the final six holes is to provide a surge of energy to finish well and maintain concentration over clutch shots. The use of higher-carbohydrate snacks such as dried fruit, or even a low-sugar sports drink is recommended. These options provide instant energy to the muscles and brain. The addition of caffeine also can help, as it stimulates the central nervous system, heightening alertness and concentration. Black coffee or tea is ideal.


In conclusion, it is unrealistic to think a golfer will eat three different meals during a round, he does maintain that at least one meal is crucial. Natural beef snack is a great option early in the round. A protein bar, fruit or nuts would be wise choices in the middle of the round. And late in the round, quick-energy sources are okay as part of your golf course eating habits.

And what about post round? While a pint of beer sounds great, keep in mind that it will impair muscle recovery and promote dehydration.

The post-round meal should be similar to the pre-round meal. Quality protein, healthy fat, low-glycemic complex carbohydrates, and slightly larger portions of starchy carbohydrates to help restore energy levels. And drink a lot of water.