Golf Nutrition Plan on the Course

6 Golf Nutrition Tips for Your On Course Diet Plan

On course golf nutrition is a subject that gets overlooked by majority of amateur golfers, and even by some professional golfers as well.

On course golf nutrition is very important to ensure that blood sugar levels stay regulated and to prevent fatigue due to dehydration.

On course golf nutrition also ensures that your body recovers quickly and efficiently for your next round. Recovery is very important if you are playing in a multi-day event.

Drinking 6 beers or a few bloody Mary’s during the course of your round doesn’t count as adequate hydration.


Adequate nutrition is one part of on course nutrition, the other part is proper snacking/eating. Eating a cheeseburger or a hot dog after 9 holes will definitely not help your cause either.

Now that we know what not to do, let’s rather look at what is good to for you to eat and drink while out on the golf course.

On Course Hydration – Golf Nutrition Plan

In any sport, and for general health and wellness good hydration is very important.

Water is a very good source of nutrition, but when you are engaging in any activity outside in hot temperatures it is very important to replenish some of the minerals that gets lost through perspiration.


The best hydration drink that has stood the test of time is good old H2o. The importance of drinking enough water cannot be overstated.

On average a golfer should drink at least 2 of the 16 oz. bottles of water per 9 holes. It is important to drink water both before, during and after your round.

If you get a sudden thirst out on the course then it is already too late to only want to start drinking water at that point. It is also very important to drink enough water regardless of whether temperatures are high or low outside.

Regular Sports Drinks

In addition to water our bodies need other nutrients and sugars to hydrate our bodies during exercise. Often times long distance runners and endurance athletes will be seen drinking products that are high in sugar such as coca cola.

As golfers we definitely don’t need to down a few cokes out on the golf course, but we do need to take in some sugar. An easy way to do this is to drink a sports drink in addition to water.

But since regular sports drinks are high in sugar it is best to dilute them down with water on a 50/50 ratio. It is very important to drink this sports drink water combo in high temperatures.

I like to buy this Gatorade in Bulk on Amazon to save money

Specialty Sports Drinks

Currently there are many different specialty sports drinks that are available on the market.

Companies such as Amino Vital have sports drinks that are great for hydration and nutrient replenishment.

The great thing about these products are that they come in small sachets that are easy to take with you out on the golf course.

In order to mix them you simply add them to a bottle of water and they are ready for consumption.

Learn more about Amino Energy for quicker recovery


On Course Snacking/Eating

It is very important to eat while you are out on the golf course in order to maintain consistent energy and blood sugar levels. A few bites of a sandwich every third hole can make the worlds difference to your energy levels and focus during a round of golf.

Protein Bars

My go to snack for out on the golf course is a protein bar. It’s easy to grab as you’re heading out the door and it contains a good mix of fat, carbs, and protein. Not only will it help give you energy during the golf round but protein is great for helping your body recover from the golf round also.

Here are my favorite Protein Bars I buy in bulk on Amazon

Peanut Butter Sandwich (Carbohydrate)

Getting some carbohydrates into your system is important for slow releasing energy to maintain energy levels for a long period of time. A peanut butter sandwich is a good source of both carbohydrates and protein that is easy to nibble on during a round of golf.

My favorite Peanut Butter brand

Fruits (Natural Sugars and Minerals)

Natural sugars help to maintain blood sugar and offers a spike in energy when needed. Some fruits also have a lot of good minerals in them, bananas for example are high in potassium. Potassium is good for your muscles and will keep them loose and prevent cramping along with magnesium.

Nuts/Beef Jerky (Protein)

Proteins repair the body during and after exercise. As a result, it is very important to get some protein into your system during a round of golf to help your body to function optimally. Nuts and beef jerky that is low in sugar are both good sources of protein to snack on during the round.

Save money on Beef Jerky

Golf Improvement Resources

If you want to take your golf game to the next level, see your scores drop, your drives get longer off the tee, less 3 putting, more up & downs, then you need to check out these resources below.


And don’t forget to download my 10 best short game drills, you’re also giving us permission to add you to our email newsletter and send you weekly golf tips to your inbox you can use to improve your golf game.