Golf Nutrition Tips: Fuel Your Performance with the St. Louis Golf Doc’s Expert Advice
- Dr. David Didlake, DPT
- Sep 17
- 5 min read
Want to improve your golf game? The answer might be in your kitchen, not just on the driving range! You heard right, as the St. Louis Golf Doc I see firsthand how the right nutrition can transform performance on the course.
Why Golf Nutrition Matters for Performance
When golfers visit my clinic to improve their swing, I often get funny looks when I ask about their diet. "What does my diet have to do with my golf swing?" you might ask.
Well, here's the truth: Your body is the engine that powers your golf game. Just like a high-performance car needs premium fuel, your body needs proper nutrition to perform at its best on the golf course.
Golf requires sustained focus for 4-5 hours, precise muscle coordination, and mental clarity under pressure. Poor nutrition directly impacts all of these critical performance factors.
The Science Behind Golf Nutrition and Performance
Research shows that blood sugar levels in the morning directly influence afternoon performance (Park et al. 2015). Starting your day with sugary cereals or skipping breakfast sets you up for energy crashes, poor concentration, and inconsistent play when it matters most.
The bottom line: If you're serious about lowering your scores, you need to get serious about what you eat!
Pre-Round Golf Nutrition: A Sample Timeline
The timing and composition of your meals will vary based on personal preferences, dietary needs, digestion speed, and tee time. Use this sample schedule as a starting point for a typical 8:30 AM round:
Early Morning Hydration (6:30 AM)
Drink 25% of your daily water intake with a pinch of sea salt first thing in the morning.
Quick calculation: Daily water intake should equal half your body weight in ounces. So 25% would be roughly 12.5% of your body weight in ounces.
Pre-Round Breakfast (7:00 AM)
Omelet with ham, cheese, and bell peppers
2-3 strips of bacon
Fresh strawberries
This combination provides protein for sustained energy, healthy fats for brain function, and natural sugars and fiber for immediate fuel.
During Your Round (8:30 AM - 12:30 PM)
Smart Hydration: BCAAs with a pinch of sea salt for electrolyte replacement (Click here to see my article on BCAAs and why I recommend certain protein powders)
Target: 50% of daily water needs during the round (Click here to see my article on smart hydration tips and tricks)
Smart Snacking: Plan for 2 snacks on the front nine and 2 on the back nine
Best Snacks for On-Course Energy:
Beef jerky (high protein, portable)
Sunflower or pumpkin seeds (more fiber than nuts)
Fresh apple slices, celery, or carrot sticks
Adjust frequency based on your energy levels and needs
Post-Round Recovery
1:00 PM Lunch:
Grilled chicken breast
White rice (quick-digesting carbs for glycogen replenishment)
4:00 PM Snack:
Raw almonds
Fresh apple
7:00 PM Dinner:
Blackened salmon (omega-3 fatty acids for recovery)
Steamed asparagus
Foods and Drinks to Avoid for Optimal Golf Performance
Knowing what to avoid is just as important as knowing what to eat.
Performance Killers to Skip:
Sugary drinks: Sodas and energy drinks cause blood sugar spikes and crashes
Processed foods: Hot dogs, candy, chips, and crackers
Alcohol: Beer impairs coordination and decision-making
Heavy, greasy meals: These divert energy from your muscles to digestion
Note: If your primary goal is social enjoyment rather than competitive performance, these dietary restrictions may not apply to you. Cheers!
Building Lasting Habits for Golf Success
Optimal golf nutrition isn't just about what you eat on tournament day. Consistent daily nutrition habits form the foundation of sustained golf performance and overall health.
The Complete Golf Performance Equation:
Daily nutritional consistency
Regular exercise and mobility work (Click here to see how you can save time on your exercise routine and still make excellent gains!)
Professional golf instruction
Proper hydration habits
Neglecting any of these elements can hurt your on-course performance—no matter how much you practice your swing.
Key Takeaways for Better Golf Through Nutrition
Your golf performance is only as good as the fuel you provide your body. While technical instruction and practice are essential, proper nutrition and hydration can be the difference between a good round and a great one.
Start implementing these nutrition strategies today:
Plan your pre-round meals around sustained energy
Stay consistently hydrated throughout your round
Avoid performance-sabotaging foods and drinks
Make daily nutrition a priority, not just game-day eating
Remember, every stroke counts, and every meal matters. Your next personal best might start in your kitchen!
Frequently Asked Questions About Golf Nutrition
What should I eat before a round of golf?
A balanced meal with protein, healthy fats, and some natural carbs—like an omelet with veggies and fruit—is ideal.
How can I stay energized during an 18-hole round?
Snack on high-protein, high-fiber foods like beef jerky, seeds, and fruit, and stay hydrated with water and electrolytes.
Are energy drinks good for golfers?
Most energy drinks cause blood sugar spikes and crashes. Stick to water, BCAAs, and natural snacks for steady energy.
Ready to Optimize Your Golf Nutrition?
Book a consultation with the St. Louis Golf Doc today for a personalized golf performance plan!
Click the button below to get started.
Here's to your health, and your golf game!
Dr. David Didlake, DPT
PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT
Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"
Follow me @theintegrativeclinic @thestlgolfdoc
Related Articles
Park YM, Heden TD, Liu Y, Nyhoff LM, Thyfault JP, Leidy HJ, Kanaley JA. A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes. J Nutr. 2015 Mar;145(3):452-8.
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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.
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