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  • When you fuel your body with the proper nutrients before and during a round, you will improve your performance- especially if you’re addicted to golf, like I am!
  • Before or during a tiring event, eating any of these foods will give you the much-needed energy to keep going: beans, fruits, nuts, vegetables, low-glycemic complex carbohydrates (like quinoa, potatoes, and rice), whole grain pieces of bread and lean protein from grilled chicken or fish.
  • While the worst food to consume before or during your game is hot dogs, burgers, steak nachos, Cheetos and Doritos, coffee, snickers bars, candy bars, french fries, etc.
  • The next time you’re packing snacks for the golf course or heading out to hit some balls at the driving range, remember this tip.
  • As always, it’s best to check with your doctor before making any drastic changes to your diet.

I was lucky enough to have a mentor who was also a professional golfer. One of the things he always emphasized was the importance of eating the right foods before and during a round. Meat-processed food and steak nachos were all on his list of “worst” foods to eat before or during a round.

Instead, he recommended eating beans, (fresh and dried) fruits, and vegetables. These are all healthy, low-glycemic options that would give me sustained energy throughout my round. He also suggested drinking plenty of water to stay hydrated.

I tried my best to follow his advice, and it definitely paid off. I started shooting lower scores and began enjoying the game more than ever before. Thanks, Dad!

11 Best Foods to Eat During A Round of Golf

Golf is a game that requires both mental and physical prowess. Therefore, eating before and during a round can greatly impact your performance.

Here are 11 of the best (and worst) foods to eat before or during a round.

1. Bananas

Bananas are a great energy source and will give you the quick boost you need to refuel and recover after a round. They’re high in carbohydrates and potassium and can be eaten anytime during a round.

2. Raspberries

Raspberries are packed with antioxidants, vitamin C, folate, and fiber and can be eaten during a round for a mid-round perk-up or as recovery food afterward.

3. Grapes

Grapes are rich in antioxidants, potassium, and fiber and can be eaten anytime during a round. However, they’re sweeter than other fruits, so you’ll want to pick a variety of varieties to ensure you get your recommended amount of fruit in your diet.

4. Steak/Chicken/Fish

These meats are high in protein but also contain a lot of water, making them calorie-dense and filling. Just make sure to eat the meat a couple of hours before your round.

5. Oatmeal

Oatmeal is another great source of energy for athletes. It’s also packed with fiber, which can help keep you feeling full and focused during your round.

6. Peanut butter

Peanut butter is a great source of protein and healthy fats, which are important for athletes. The protein will help keep your muscles fueled, while the healthy fats will help you maintain focus and concentration.

7. Yogurt

Yogurt is packed with protein and calcium, which are important for athletes. The protein will help keep your muscles fueled, while the calcium will help keep your bones strong.

8. Honey

Honey is a great energy source and has many other benefits for athletes. It can help improve your endurance and recovery, as well as help you maintain focus during your round.

9. Nuts and nut butter

Nuts are a great source of healthy fats and protein. They’re also great for your heart. Just be sure to eat them for at least two hours before you play.

10. Avocados

Avocados are good for your muscles and bones, making them a perfect recovery food after a round of golf.

11. Eggs

Eggs are a great source of protein that can give you the quick boost you need during a round. They’re also very filling, so you won’t have to eat as much throughout the day.

11 Worst Foods to Eat During A Round of Golf

11 Worst Foods to Eat During A Round of Golf

1. Coffee

Coffee will give you an energy boost, but its caffeine will cause dehydration, making you feel weak and exhausted. So avoid coffee during a round.

2. Soda

Soda is full of sugar but also contains artificial sweeteners, making it very hard on your stomach and irritating the gut. It also contains chemicals that can upset the stomach, causing other problems, including bloating, diarrhea, nausea, and low blood sugar (hypoglycemia).

3. Alcohol

Alcohol can cause dehydration and is not a good energy source for athletes. It’s best to avoid alcohol before or during a round

4. Crackers

Crackers are high in carbohydrates, which means they’re great to eat after a round to help you refuel and refuel, but they’re also potentially very hard on the stomach.

5. Candy

Candy is packed with sugar and other chemicals, irritating the stomach. It can also make you crave more sweets, leading to further problems.

6. Chocolate

Chocolate contains caffeine, which goes hand-in-hand with a high-energy drink effect. Also contains chemicals that can aggravate your stomach, causing problems like bloating and diarrhea.

7. Soups

Soups are high in carbohydrates and proteins, which can cause problems like bloating and diarrhea if eaten too close to your round. They’re also hard on the stomach.

8. Fried foods

Fried foods are full of fat and very hard on the stomach. They can cause problems like bloating, diarrhea, nausea, and low blood sugar.

9. Chili

Chili is a spicy, hard-to-digest food that can irritate the stomach and cause problems like bloating, diarrhea, nausea, and low blood sugar (hypoglycemia).

10. Excessive milk intake

Milk is a good source of calcium to help build strong bones, but it’s also a concentrated source of protein. In addition, too much milk can be very hard on the stomach and digestive system.

11. Carbs

The worst foods to eat during a round are carbs. They’re higher in sugar, which means they’re harder on the stomach. And since they contain carbs, they can cause problems with the digestive system while you’re playing.

My own horror story: ate too much candy!

I always enjoy a round of golf with my friends. We usually get together on the weekends to hit the links, and this past weekend was no different. I woke up Saturday morning feeling excited to play, and I eagerly started packing my snacks for the day.

I had a lot of trouble deciding what to bring with me, as I wanted to make sure I had enough energy to make it through 18 holes. In the end, I decided on 2 Snickers bars leftover from Halloween and some Muscle Milk (bad decision).

As I was putting everything in my bag, I realized that I had forgotten one very important thing: sunscreen. I quickly put on some sunscreen and grabbed my clubs, and I was out the door.

The sun was shining and the temperature was perfect as we made our way to the golf course. We teed off at 10am, and I started out feeling great.

My swings were smooth and my ball was going straight down the fairway. After a few holes, however, I started to feel a little bit tired. The sun was beating down on me and I was getting hungry.

But instead of eating something from my bag, I decided to wait until later in the round to eat something.By the time we reached the 10th hole, I was really feeling it.

My stomach was starting to hurt and I felt like I needed to throw up. I told my friends that I needed to go home, and they all laughed at me. “You’re just thirsty,” they said. “Drink some water and you’ll be fine.”I tried drinking some water but it didn’t help.

The pain in my stomach was only getting worse, so I told them again that I needed to go home. This time they didn’t laugh- they could see how serious the situation was.

I got in my car and drove home as fast as I could. When I got there, I ran into the house and upstairs to my bathroom- all without saying a word to my wife or kids. I threw myself onto the bed after and curled up in a ball until the pain finally went away.

After about 30 minutes, I slowly got up and went downstairs to take a shower. When I got out of the shower, my wife asked me what happened. “I had an upset stomach after eating too much candy and drinking too much milk before our round,” I explained.

“I didn’t realize how bad it would be until it was too late.”Since that day, I’ve been more careful about what I eat and drink before playing golf. I always make sure to pack a sunscreen, water, and snacks that will give me sustained energy throughout the round.


Like other sports, golf requires a lot of energy. Therefore, what you eat before and during a round can greatly impact your performance.

The best foods to eat before or during a round are packed with energy, contain nutrients, and will not create digestive issues. Be sure to choose foods that will give you sustained energy and focus while avoiding sugary drinks and junk food.

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