Optimal Nutrition for Peak Golf Performance

In the world of golf, precision, concentration, and endurance are paramount. Achieving peak performance on the course requires optimal nutrition to fuel your body and mind. Embracing a dietary approach that focuses on whole, unprocessed foods can significantly benefit your golf game, prioritizing low glycemic and low inflammatory carbohydrates for sustained energy and performance.

Preparing For The Game

Timing and Meal Composition

Fueling your body before a game is essential for sustained energy and focus. Aim for a meal 2-3 hours prior to teeing off, comprising high-quality proteins, healthy fats, and low glycemic carbohydrates.

  • Quality Proteins: Opt for grass-fed meats providing essential proteins and fats, ensuring sustainable energy.
  • Vegetables and Low GI Carbs: Incorporate non-starchy vegetables such as spinach, kale, and broccoli for fiber and essential nutrients along with low GI carbohydrates for sustained energy.
  • Nuts and Seeds: Almonds, walnuts, and chia seeds offer a source of energy and healthy fats.


Begin your day with proper hydration, primarily through water. Staying adequately hydrated is crucial for maintaining focus and energy levels throughout your game. As a general rule, I like clients to aim for around 35ml of water per kg of body weight. This does not include exercise so you will need extra on the course. 

Maintaining Energy on the Course


During your game, consider portable, nutrient-dense snacks to sustain energy levels and mental acuity.

  • Fruits: Pack fruits like berries, apples, and bananas to provide a quick energy boost.
  • Mixed Nuts: A handful of almonds or walnuts offer sustained energy due to their healthy fat content.
  • Biltong: An easy, healthy high protein and nutrient-dense snack.
  • Smoothies: Go for a 3:1 Veggie to Fruit combo with a teaspoon of seeds, and a scoop of protein powder then blend with ice and Pure Harvest Unsweetened Almond Milk.


Continuous hydration is vital to prevent fatigue and maintain optimal performance on the course. Opt for coconut water or infused water with a hint of lemon and a quality electrolyte such as the one from True Protein to stay refreshed. I also add a teaspoon of silica for even better absorption. 

Recovering After the Game

Post-Game Meal

While it is tempting to dive straight into a cool beer or alcoholic beverage straight after the game, combining this with a quality meal and liquids can ensure you will optimise your recovery and feel your best the next day. 

  • Quality Proteins: Incorporate sources like eggs, chicken, meat, fish or even a Protein Powder Smoothie to supply essential amino acids for muscle repair.
  • Vegetables: Diversify your vegetable intake to replenish vitamins and minerals.
  • Carbohydrates: Given your energy levels will likely be depleted now is the time to eat a higher GI source of carbohydrates such as white potatoes, rice or a banana with your smoothie. 
  • Fluids: Make sure to match your alcohol with water one for one.

Beneficial Supplements for Recovery

  • Fish Oil: Rich in omega-3 fatty acids, fish oil supplements help reduce inflammation and support joint health, essential for golfers seeking longevity in the sport.
  • Magnesium: Magnesium supplements aid muscle relaxation and can prevent muscle cramps, especially beneficial after a long day on the course.
  • Electrolytes: A quality electrolyte can help with hydration and ensure the water you drink actually makes it into the cells. 

In Conclusion

Prioritizing high-quality proteins, healthy fats, and low glycemic, low inflammatory carbohydrates in your nutrition plan can optimize energy levels and enhance your golf performance. Integrating supplements like fish oil and magnesium can further support recovery and endurance, making this nutritional approach a game-changer for golf enthusiasts.

Keep in mind that each golfer is unique, so understanding how different foods affect your body and performance is key. Tailoring your nutrition to suit your needs and listening to your body will undoubtedly contribute to a successful and enjoyable golfing experience.

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