Golf Nutrition Tips

Whether you’ve decided to squeeze in a quick nine holes after work, or if your having a two round corporate/society day, the one thing many golfers forget altogether when planning their round is appropriate food. 

I’ve often seen people hurriedly fetching a bottle of water and reaching for a cheap chocolate bar as they pay for their rounds. But, if you’re out for nine, 18, 27 or 36 holes of golf, and if you want to be playing at your best, is a chocolate bar really going to provide you with the fuel you need?

NO! They’re full of sugar and have no complex carbohydrates (long term energy). Basically, you’ll have energy for a few holes but it won’t last and you end up feeling like your energy has been drained and you’ll feel hungry again- due to the drop in your blood sugar levels.

With the unique formula in SSP:Golf Performance Bars you have the perfect blend of simple and complex carbohydrates, slowly releasing energy and fuelling you through nine holes.

HUNGRY OR FULL?

No matter how many holes you’re playing, the truth of the matter is that having the right food should be just as important as your bag, clubs, balls and water! To be at your best on the course you need to play your round without feeling hungry or too full. If you’re craving food then you won’t be able to focus on anything other than your stomach and, if you’re full, you’ll be too sluggish to perform at your best.

Off the Scale 

If you were to judge your hunger on a scale of one to 10 – where one is extremely hungry and 10 is extremely full – you need be around five or six to play your best golf. The basic idea I want to get across here is that you do not want to allow your body to feel either extreme, you want to concentrate on nothing other than your golf.

At the same time, however, if you do find yourself feeling either peckish or bloated when out on the course, it’s already too late. We need to try and keep the body in perfect balance, and the only way to do that is to consistently consume the right foods while on the course. Do this and you’ll be firing on all cylinders, free from distractions. The pro’s do it, so why shouldn’t you?!

The Hunger-O-Meter: Where do you measure up?

So, what do you need to take in to consideration when thinking about golf fuel, what should you be eating and when?

Weight a Minute

Your weight is important when determining how much fuel you’ll need to keep yourself at your peak because the heavier you are the more calories you’ll burn up and the more you’ll therefore need to replenish.

‘X’ Factors

When looking at your body’s specific needs other factors need to be taken into consideration too. For example, when I’m working with a professional I would look at a whole range of factors. This could include his/her physique, age, metabolism and fitness levels along with his/her food programme, schedule of meals during the week, schedule of meals during the competition, the length of time it normally takes for him/her to complete 18 holes, the last training session before the competition etc.

However, you needn’t worry too much about all of these. The following scenarios can be applied for all levels of golfers, from amateur to professional, and should give you a basic idea of how to get through your round with maximum performance in mind:

Click on one of the links below to see the general guidelines for golf performance nutrition. (All the guidelines are for those walking and carrying their clubs. If you use a buggy just have 1 bar on the Back Nine and eat a 1/3 every three holes.)

Playing 9 holes (In the morning)

• 90 mins before tee-off: I suggest you try to eat some porridge with honey, jam or fruit along with a glass of water
• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes six and seven: Eat the last third of a SSP:GOLF PERFORMANCE BAR

Playing 9 holes (In the afternoon or evening)

• 90 mins before tee-off: Try to have finished your lunch or dinner. If you can’t eat a proper meal have a sandwich (make it yourself, buy one at the local petrol station, or have one at the club). Try to eat it on whole grain bread with lean cuts of meat and minimal dressing. On the other side of the coin, if you only like white bread and lots of dressing that’s better than not eating anything at all. Remember, you don’t want to think about hunger on the course!
• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes six and seven: Eat the last third of a SSP:GOLF PERFORMANCE BAR

Playing 18 holes (In the morning – For maximum performance for the Pro)

• 90 mins before tee-off: I suggest you try to eat some porridge with honey, jam or fruit along with a glass of water. Or try a healthy breakfast of complex carbohydrates like muesli, toast and jam
• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes six and seven: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes nine and 10: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 12 and 13: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 15 and 16: Eat one third of a SSP:GOLF PERFORMANCE BAR

Playing 18 holes (Club player)

• 90 mins before tee-off: Try to eat a healthy breakfast of complex carbohydrates like muesli, toast and jam, scones, bagel etc. A big fried breakfast or a couple of bacon butties, while delicious, is full of lots of calories and sodium and this will make you feel heavy and bloated on the course. If you do decide to have a fried breakfast try to eat only one half of it, or just eat one bacon butty.
• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR, or perhaps save your SSP:GOLF PERFORMANCE BAR for later in the round and snack on bananas instead over the front nine, whenever it suits you
• Between holes six and seven: Eat one third of a SSP:GOLF PERFORMANCE BAR, or peel yourself another banana if you fancy
• Between holes nine and 10: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 12 and 13: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 15 and 16: Eat one third of a SSP:GOLF PERFORMANCE BAR

Playing 27 holes (Corporate/Society days)

Since the usual 9 + 18 day starts with something to eat, then playing 9 holes, having lunch and then a further 18 holes, what you should try to do is eat the normal food given on these days and utilizing it along with your SSP:GOLF PERFORMANCE BARS for maximum performance.

A bacon butty will suffice if you eat only one- any more than that and you’ll more likely get that dreaded bloat and sluggish feeling. Try to finish your breakfast 30 minutes before your tee-off time. This along with a couple of bananas should keep you going for 9 holes.

First 9 holes

• 30 mins before tee-off: bacon butty
• Between holes two and four: a banana
• Between holes five and seven: a banana

At lunch the best advice I can give, since it’s a pre-set meal or buffet, is to break your plate down into 3 equal portions, then fill one portion with your protein (chicken, fish- try to avoid red meat), one portion with complex carbohydrate (rice, pasta) and one portion with simple carbohydrate (vegetables).

Don’t overeat, but also don’t under eat- remember you’re going out to play 18 holes. Also, have a drink or two but don’t over do it since it can bloat you. Four pints of lager and a golf club don’t usually work well together!

Don’t forget to allow your food to go down too, wait at least an hour before teeing off if you’re having a big meal if at all possible since you don’t want to be burping on the 1st tee.

Last 18 holes

• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR; you can skip this if you feel fine
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR; if you’re still feeling good skip this and begin eating the bar between holes five and six or six and seven
• Between holes six and seven: Eat one third of a SSP:GOLF PERFORMANCE BAR , or peel yourself another banana if you fancy that instead
• Between holes nine and 10: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 12 and 13: Eat one third of a SSP:GOLF PERFORMANCE BAR

Playing 36 holes (Corporate/Society days)

If you are playing back to back 18 holes on a corporate day then you can repeat the guidelines for 18 holes. However, remember the following points:

• Thirty-six holes of golf can equate to 10 hours, so you’ll definitely need at least 3 SSP: GOLF PERFORMANCE BAR
• My advice before you set off on your second 18 holes would be to stop, eat, hydrate and rest for 60-90 minutes. Remember to take it easy on the beer since you don’t want to be three off the tee!
• If you’re not going to stop for lunch then I would advise that you start eating one third of an SSP:GOLF PERFORMANCE BAR between the end of round 1 and the beginning of round 2. Then you will just need to eat one further third of a bar every three holes until you finish the round.
• When having lunch go for a lean protein source such as chicken or fish. Also make sure you have a complex carbohydrate (potato, rice or pasta) and simple carbohydrate (vegetable) with your meal. Don’t forget to allow your food to go down too, wait at least an hour and a half before teeing off if you’re having a big meal.
• Tee-off time: If you’re still full from lunch and your energy levels are fine you might also decide to skip one third of the bar between holes three and four, but try to follow the general guidelines for the rest of the round (eating one third of a bar every three holes).
• In short, you should start snacking on your SSP: GOLF PERFORMANCE BAR before you start feeling peckish and then eat a third of a bar every three holes.

First 18 holes

• 30 mins before tee-off: Fried breakfast or bacon butty
• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR; you can skip this if you feel fine
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR; if you’re still feeling good skip this and begin eating the bar between holes five and six or six and seven
• Between holes six and seven: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes nine and 10: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 12 and 13: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 15 and 16: Eat one third of a SSP:GOLF PERFORMANCE BAR

Second 18 holes

• Pre-set meal or buffet: Break your plate down into 3 equal portions, then fill one portion with your protein (chicken, fish- try to avoid red meat), one portion with complex carbohydrate (rice, pasta) and one portion with simple carbohydrate (vegetable). Have a couple of drinks but don’t over do it (remember beer can bloat you).
• 15 mins before tee-off: Eat one third of a SSP:GOLF PERFORMANCE BAR; you can skip this if you feel fine
• Between holes three and four: Eat one third of a SSP:GOLF PERFORMANCE BAR; if you’re still feeling good skip this and begin eating the bar between holes five and six or six and seven
• Between holes six and seven: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes nine and 10: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 12 and 13: Eat one third of a SSP:GOLF PERFORMANCE BAR
• Between holes 15 and 16: Eat one third of a SSP:GOLF PERFORMANCE BAR