🥗 Golf Nutrition Guide

Optimize your performance with proper nutrition timing, hydration strategies, and energy management for golf.

Energy Timing

Proper fuel timing can improve performance by 15-20%

Hydration

Even 2% dehydration can reduce performance significantly

Recovery

30-minute post-round window is critical for recovery

Mental Focus

Stable blood sugar maintains concentration

🥗 Golf Nutrition Guide

Pre-Round Nutrition

2-3 hours before

Oatmeal with banana

Complex carbs, potassium

Sustained energy release

Greek yogurt with berries

Protein, antioxidants

Protein and quick energy

Whole grain toast with almond butter

Healthy fats, fiber

Long-lasting energy

Green tea or coffee

Caffeine, antioxidants

Mental alertness

During Round Nutrition

Every 4-6 holes

Banana

Potassium, natural sugars

Quick energy and electrolytes

Trail mix

Healthy fats, protein

Sustained energy

Energy bars

Carbs, protein

Convenient fuel

Water (16-20 oz per hour)

Electrolytes

Hydration and performance

Post-Round Recovery

Within 30 minutes

Chocolate milk

Protein, carbs

Muscle recovery

Grilled chicken with quinoa

Complete protein, complex carbs

Muscle repair

Tart cherry juice

Antioxidants, natural sugars

Reduces inflammation

Mixed vegetables

Vitamins, minerals

Micronutrient replenishment

💧 Hydration Strategy

Pre-Round Hydration

Drink 16-24 oz of water 2-3 hours before
Avoid excessive caffeine
Monitor urine color for hydration status
Consider electrolyte drinks in hot weather

During Round

Sip 6-8 oz every 2-3 holes
Don't wait until you feel thirsty
Use sports drinks for rounds over 3 hours
Seek shade when possible

Post-Round Recovery

Drink 16-24 oz within 30 minutes
Include sodium and potassium
Monitor weight loss (max 2%)
Continue hydrating throughout the day

⚡ Performance Supplements

Important Note

Always consult with a healthcare provider before adding supplements. Focus on whole foods first, supplements second.

Creatine Monohydrate

Power and explosive movement

Dosage:3-5g daily

Timing:Post-workout

Caffeine

Mental alertness and focus

Dosage:100-200mg

Timing:30-60 min before round

Omega-3 Fatty Acids

Anti-inflammatory effects

Dosage:1-2g daily

Timing:With meals

Magnesium

Muscle function and recovery

Dosage:400mg daily

Timing:Evening

Vitamin D

Bone health and immunity

Dosage:1000-2000 IU

Timing:With fat-containing meal

B-Complex

Energy metabolism

Dosage:As directed

Timing:Morning with breakfast