Sunday June 24 2018
Leave this field empty.

Eating on the Golf Course

PSR Logo
Summer is here and so is golf. One of the most common questions golfers ask is what they should eat before a golf event. While no single pre-event meal can compensate for an otherwise inadequate diet, the pre-event meal should provide the golfer with adequate carbohydrate energy and ensure optimal hydration.

Consequently, fasting before an event or training is obviously not recommended because it would quickly deplete liver and muscle glycogen stores which would negatively impact overall performance.  

When individualizing a golfer’s meal plan, the following factors should be considered:
1) individual food preference
2) “psychological set” of the competition or event
3) digestibility of the food consumed
4) proper hydration

As a general rule, the pre-event meal should be high in carbohydrate, moderate in protein, and low in fat. Carbohydrates provide energy faster, help maintain blood sugar levels, and reduce the feeling of fullness following a meal. Golf is both an anaerobic and aerobic sport, and carbohydrates serve as the main energy nutrient for both types of activity. Foods high in fat and protein content digest slowly and remain in the digestive tract longer.

For some, the stress and tension that precedes an event can also slow intestinal absorption of food by decreasing blood flow to the digestive tract. Thus, timing of the pre-event meal is important. Typically three hours allows sufficient time to digest and absorb a carb-rich meal, however, time is dependent on meal size. A small meal (400-500 calories) may take 2 to 3 hours to digest, while a larger meal could take 4 hours or more. High carb breakfast suggestions are:

  • cereal with non-fat milk
  • fresh fruit or juice
  • toast, bagel or English muffin (plain or with jam)
  • pancakes or waffles
  • non-fat or low fat fruit yogurt


Finally, dehydration is the most significant concern for golf athletes during play; therefore, it is important to maintain optimal hydration status before, during, and after an event. As a rule, golfers should be well hydrated before the event (2 cups of fluid 2 hours prior) and should ingest at least 2 cups of fluid per hour of activity. Fluid ingestion after the event should equal 2 to 3 cups for every pound of body weight lost.

Share
Evgeny Kuznetsov corralled a pass from Alex Ovechkin at center ice, then breezed past Jamie Oleksiak and Kris Letang, finishing through the five hole of Matt Murray in overtime, to give the Washington Capitals a 2-1 win in Game 6, and the series clincher Monday night at PPG Paints Arena.
Blue LineFeature OnePress RoomTop Story
With the 28th overall pick, the Pittsburgh Steelers drafted Edmunds, a 6'1, 217 pound safety out of Virginia Tech. With 61 tackles and two interceptions in his 2017 campaign in Blacksburg, Edmunds posted a 4.47 40-yard dash, a 41.5' vertical leap and 134' broad jump in the NFL Combine.
Feature ThreePress RoomPure SteelTop Story
WASHINGTON (AP) — Patric Hornqvist, Sidney Crosby and Jake Guentzel scored in a 4:49 span to help the Pittsburgh Penguins rally to beat the Washington Capitals 3-2 on Thursday night in Game 1 of the second-round series.
Blue LineFeature TwoPress RoomTop Story
Matt Niskanen tied the game and Alex Ovechkin scored the game-winner with just 1:07 left in regulation, lifting Washington over the Penguins 4-3 in Game 3 at PPG Paints Arena Tuesday night.
Blue LineFeature FourFeature OnePress RoomTop Story