Golf Nutrition: What to Eat Before and During a Round

Golf is low to moderate effort for a long time. Eighteen holes usually take four to five hours, and walking the course can mean 8 to 10 km (5 to 6 miles). Swings are short and powerful, with long walks or cart rides between. Because rounds are long and often in full sun, steady snacks and fluids matter more than big fuel loads.

Calories burned

310

kcal / h, 75 kg

How many calories does golf burn?

Before the game

Golf does not demand big carb loads. A normal balanced meal 2 to 3 hours before your tee time is enough, at the lower end of the 1 to 4 g per kg guidance. For an early tee time, a simple breakfast like eggs and toast or oatmeal stops you being hungry by the fourth hole.

3 to 4 hours before: a real meal

Eggs with whole-wheat toast and an orange
Oatmeal with milk, almonds and a banana
Chicken wrap with lettuce and tomato
Greek yogurt with granola and fruit

30 to 60 minutes before: a small snack

An apple
A handful of almonds
A banana

Egg Whole wheat bread Orange Oatmeal (cooked)Almonds Banana Chicken breast Flour tortilla Greek yogurt (plain, nonfat)Granola Apple

During

Four to five hours is a long time to go without food. Many golfers eat a small snack every four or five holes and something more at the turn. Choose things that are easy to carry and do not melt: nuts, an apple, a banana, a sandwich or a bar. Walking 18 holes on a hot day is a long effort, so some carbs along the way, in line with the 30 to 60 g per hour guidance for long sessions, can help you avoid a late-round dip.

After

After a round, a normal meal with protein, carbs and vegetables is all you need. If you walked 18 in the heat, put fluids first. Clubhouse food is fine, but balance a burger and fries with water and some vegetables.

Grilled chicken sandwich with a side salad
Salmon with rice and asparagus
Turkey wrap and a piece of fruit
Chocolate milk if dinner is a while away

Chicken breast Romaine lettuce Salmon White rice Asparagus Turkey breast Flour tortilla Chocolate milk

Hydration

A summer round can mean five hours in full sun with few water stations. Bring at least one large bottle, refill at every chance and drink a little every hole or two. Try to keep weight loss under 2% of body weight. On hot days, add a sports drink or salty snack. Alcohol on the course can make hydration harder, so pair any drink with water. Sweat rate calculator.

Tips

Pack snacks in your bag: nuts, a banana, an apple and a sandwich for the turn.
Wear a hat and reapply sunscreen at the turn.
Walking burns more than riding, so walkers need more food and fluid.
Check where the water stations are on the scorecard.

Questions

What should I eat before a round of golf?

A normal balanced meal 2 to 3 hours before, like eggs with toast or oatmeal with fruit. Golf does not need a big carb load.

What are good snacks for the golf course?

Things that travel well: nuts, bananas, apples, sandwiches, pistachios or a bar. Eat small amounts every few holes.

How much water should I drink during golf?

Drink a little every hole or two, more in heat. Try to keep weight loss under about 2% of body weight over the round.

How many calories does golf burn?

It depends on whether you walk or ride and your weight. The compendium lists golf at 3.5 METs in a power cart and about 4.3 to 4.5 METs walking.

Sources

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.

Golf nutrition