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Nutrition for the everyday golfer

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Earlier this year, you most likely heard the back-and-forth with Brandel Chamblee and Rory McIlroy over his fitness regime. Rory defended his gym time, while Brandel wondered if it could lead to injury and hurt his game. While I can certainly see both sides, it is a common occurrence for members of the media, players and everyday golfers to look at PGA Tour players and marvel at their physique and say, ”What do these guys do in the gym?”

The exercises tour players do have been highly publicized through various organizations and trainers. The more I learned, the more I began to wonder, ““OK, but what do these guys eat?” Strangely, we hardly hear any details about what tour players are eating before, during and after the round. That’s why over the course of the past year, I have spent a lot of time speaking to fitness and nutrition experts, both in and out of the golf world, to gain some insight into the important role nutrition plays in athletic performance.

rory-in-n-out

Look at this post from McIlroy’s Instagram. He only had In-N-Out Burger ONCE during the Northern Trust Open, and it was after the event.

How many times have you been deep into a round and felt your mind begin to fog? Have you ever stood over the ball and thought of something else besides the shot at hand? Well, what if I told you that through research, it has been determined that the mind can lose mental focus and sharpness based on quantity, timing and the quality of the food you are eating that day, and quite possibly the day before? It may sound silly, because most of us are scarfing down hot dogs and light beers while playing, but what you eat and when you eat it are immensely important to maintaining mental and physical sharpness during a round of golf. So if you seriously want to play your best golf, you need to eat the right things at the right time.

First, let’s talk about some specifics as it pertains to the caloric burn during a round of golf. For much of this article I have included information from Dr. Greg Wells (http://drgregwells.com/), Andrew Aussem (http://www.thebarefootgolfer.com/) and Aleah DeBoer (https://www.facebook.com/groups/424296304421788/).

  1. During an 18-hole round, the average golfer will burn between 800-1,200 calories riding in a golf cart and approximately 1,500-2,000 while walking. These numbers can vary based on the weight of the golf bag, walking speed, climate and the difficulty (hills) of walking the course.
  2. The golf swing is an anaerobic exercise, which is an exercise where the body does not require oxygen and takes less than 60 seconds, including practice swings and setting up. Walking on the golf course is an aerobic exercise that the body needs oxygen to complete. Overall, a round of golf can be considered as low-intensity exercise with intermittent bursts of high-intensity movements where the body uses fats, proteins and carbohydrates for energy and other physiological processes.
  3. Primarily, your body will utilize the carbohydrates and fats while it “fuels” your performance. Complex carbohydrates are preferred, as they contain more fiber than simple carbs, digest slowly, and have minimal effects on your blood sugar levels. Simple carbohydrates are quickly moved into your blood, which causes insulin levels to increase. The insulin stimulates your muscles and liver to absorb the blood sugar and leads to an energy crash shortly afterward.

Before a round

Let’s assume a 10 a.m. tee time. Before your round, you need to be eating at two different stages: three-to-four hours before and one hour before.

7 a.m. Three-to-four hours before your round, you should eat a well-rounded meal of carbohydrates, proteins and fats. For example, you could eat scrambled eggs, whole grain toast and some avocado. You would want about 50 percent complex carbohydrate, 25 percent lean protein and 25 percent healthy fats (avocado, coconut, organic nut butter). Healthy smoothies are also great (http://www.precisionnutrition.com/super-shake-creation).

9 a.m. One hour before your round, you should eat a much smaller meal or snack. This could be a banana and nuts, yogurt or an apple. This meal is meant to maintain your blood sugar and make sure you are not hungry by the time you get to the first tee.

During a round

According to Dr. Greg Wells, the best way to approach the round of golf is to separate it into two parts (front and back nine) or even three parts (first six holes, second six holes, third six holes). This way, you can plan accordingly as to what you are going to eat and when you’re going to eat. During the round, you will want to have a mix of proper nutrients, but err on the side of lean protein (edamame, hard-boiled egg, oatmeal, chickpeas, Greek yogurt), organic nut butter on whole grain toast, wheat crackers with hummus, celery with hummus, unroasted almonds, kefir, tuna packs or even a sweet potato mash. We have famously witnessed Rickie Fowler eating peanut butter and jelly sandwiches which have a mix of carbohydrate, healthy fat and protein.

  • First Six Holes: Eat a banana with a handful of nuts and a few whole grain crackers on No. 4.
  • Second Six Holes: Berries and protein on No. 11.
  • Third Six Holes: One small apple with peanut butter on No. 16.
tiger-woods

Tiger Woods eating some Kingmade Beef Jerky (protein) during a round.

After a round

Due to the fact your body expends so much of your carbohydrate and protein stores during a round, it is important to eat as healthy a meal as you can following your round. According to Dr. Well, a meal similar to the first meal of the day (3-4 hours before your round) in nutrients can be a great way to recover. Grilled chicken with green beans and a baked potato, whole-grain crust pizza with vegetables or even a lean hamburger on a whole grain bun are all good choices.

Hydration

We need water to live, right? According to Aleah DeBoer, dehydration symptoms occur when the body is 1 percent dehydrated. Once these symptoms occur, mental and physical performance has already been compromised. “Mental fog, anxiety, irritability, muscle fatigue, headaches, muscle cramps, chills, and dry mouth are few symptoms of dehydration,” DeBoer says. When you feel thirsty, it could potentially be too late.

During a round of golf, the average golfer can lose 2-5 pounds. Every pound lost equates to a 16-ounce loss of water. At a minimum, you should be consuming approximately 60 ounces of water per round, if not more. Due to climate and different body types, the amount of water loss can vary. In order to figure out how much you should drink, the best thing is to weigh yourself before a round, play 9-18 holes without drinking any water, followed by another weigh in. The scale will tell you the number of pounds you have lost, thus giving you a benchmark for how much water to drink.

A good rule of thumb is to drink plenty of water before your round followed by 16 ounces of water every 3-5 holes. This will provide you with enough water to keep you hydrated during a normal round. If you are in a much hotter climate and walking, you will want to drink even more (20 ounces every three holes). Late in rounds, you may substitute in a sports drink, which contains some essential electrolytes, but due to the ingredients (mostly sugar) sports drinks should be consumed sparingly. Any beverage consumed containing alcohol or caffeine does not count toward the ounces goal, as these beverages are diuretics and cause the body to lose more water that it gains.

  1. Upon waking, drink 12-16 ounces of water. This will jumpstart your mind and body for activity.
  2. Drink another 12-16 ounces of water with breakfast.
  3. During your warmup, drink another 12-16 ounces of water.
  4. During your round, drink 16-20 ounces of water every 3-5 holes.

These recommendations are a minimum and you should adjust based on the climate. Most people will need more than this on any given day.

Conclusion

What you eat during a day of playing golf is critical to your performance and well-being. This may seem complicated and difficult to do (it is not for everyone), but it takes proper planning and preparation. If you’re striving to play your best golf possible, start planning out your day with each thing you will eat and when you will eat it. Then, be sure you stock on those foods before you get the course unless your course has the high-quality food items you need.

The opinions expressed by Adam Scott through this article are published for educational and information purposes only, and are not intended as a diagnosis, treatment, or as a substitute for professional medical advice, diagnosis and treatment. Please consult your physician or other health care professional for your specific health care and/or medical needs or concerns.

It is important to talk to your doctor so you can gather all of the information about your health to determine your current status and if you have any food allergies. The information provided in this article are not intended to substitute for consultations with your doctor, nor medical advice specific to your health condition.

Adam is a PGA Professional with advanced certifications in Teaching and Player Development. As the Assistant Director of the PGA Golf Management Program at Mississippi State University, Adam spends his time educating young men and women as they prepare for a career in the golf industry. Along with teaching classes, he is instrumental in the design and implementation of Player Development Programs to help students improve their games and prepare for the PGA of America’s Playing Ability Test.

20 Comments

20 Comments

  1. Slugga Meat

    Jun 18, 2016 at 9:58 pm

    Peanut butter and jelly sandwich, never has it left me hanging. Half while warming up, and the last half at the turn. Wanna beat your playing partner? Buy him one of those huge hotdogs they sell at the clubhouse, he or she will loose their cool by the 11th hole, total mind eraser. Give it a shot. And by the way, who is eating :edamame, hard-boiled egg, oatmeal, chickpeas, Greek yogurt,organic nut butter on whole grain toast, wheat crackers with hummus, celery with hummus, unroasted almonds, kefir, tuna packs or even a sweet potato mash while playing freekin golf? Go eat that sh?t at Top Golf

  2. Jack Nash

    Jun 6, 2016 at 9:38 am

    Every Apple you eat contains, on avg. 20/25 grams of sugar. You want a sugar spike? Eat an apple. You need to maintain an even keel on insulin production. Sugars just spike it in the wrong direction.

  3. M smizzy

    Jun 5, 2016 at 7:09 pm

    No swingOIL? Stuff is a must to get the hips hoppin and poppin. And a banana cognac at the turn for finish strong.

  4. J C

    Jun 5, 2016 at 12:11 pm

    Totally unrealistic for the casual golfer. Too much planning. We just want to show up, keep it in play, make a few putts, and enjoy a beer after.

  5. Modern Male

    Jun 5, 2016 at 11:58 am

    Is white cheddar popcorn and Mountain Dew a good pre-round meal?

  6. C Snizzle

    Jun 5, 2016 at 11:34 am

    I stopped reading at ‘riding a cart 800-1200’calories, walking 1500-2000 calories’.

    Complete cobblers, let’s apply some common sense / do a sanity check, how can this possibly be true? And the good doctor is conflating normal (ie resting energy expenditure) with the additional calorie burn from exercise.

    • Mark Walgren

      Jun 6, 2016 at 12:13 pm

      800-1200, 1500-2000 has been known for a long, long time… it’s not unrealistic. For a 150-lb. person, SITTING quietly burns 68 calories per hour, SITTING while talking, spectating at a sports event or doing light work burns 102 calories per hour and SITTING while doing moderate work burns 170 calories per hour. It usually takes about 4 hours for a round and you WALK a lot more than sitting and there is slope, quite a lot usually. 800-1200 is not so unrealistic now is it?

      • Large chris

        Jun 7, 2016 at 8:26 am

        If you check my post, you will see that I specifically commented on him conflating resting energy expenditure (ie seated) with additional energy expenditure (ie exercising)
        You MIGHT just about be burning 800-1200 calories TOTAL in 5 hours of cart riding, but if that’s the case then walking (he isn’t specific about carrying) is a lot more than 1500-2000. The figures are laughable and the diet recommendations are ridiculous pseudo science.

  7. birly-shirly

    Jun 5, 2016 at 7:56 am

    Massive shank OB. An eating strategy that stretches back 4 hours, never mind 24 hours prior to your tee time? This is absurdly over engineered.
    Eat healthily for general health, it has next to nothing to do with the quality of your golf. If you can’t get round without eating then you are playing way, way too slowly.

  8. Dirt

    Jun 5, 2016 at 5:58 am

    Thank you. I always wanted to know what was the proper things to eat during a round.

    Is there a hot dog conversion?

  9. Mark

    Jun 5, 2016 at 4:51 am

    No way do you burn off that much energy and calories playing Golf. We should all be stick thin and chomping protein shakes. I can see someone losing 5lbs in an epic tennis game but not wandering round the links at a 2-3mph.

    • Mark Walgren

      Jun 6, 2016 at 12:14 pm

      800-1200, 1500-2000 has been known for a long, long time… it’s not unrealistic. For a 150-lb. person, SITTING quietly burns 68 calories per hour, SITTING while talking, spectating at a sports event or doing light work burns 102 calories per hour and SITTING while doing moderate work burns 170 calories per hour. It usually takes about 4 hours for a round and you WALK a lot more than sitting and there is slope, quite a lot usually. 800-1200 is not so unrealistic now is it?

  10. Tommy O'Show

    Jun 5, 2016 at 3:49 am

    I’m surprised by the amount of calories we burn in a golf round. Interesting informations though.

  11. Korean Slum Lord

    Jun 5, 2016 at 12:57 am

    Greats such Ben Hogan, Sam Snead, and Lee Trevino would never have won on tour if it wasn’t for their clean diets.

    • Tl

      Jun 5, 2016 at 2:44 am

      Yeah. Ben Hogan’s pack of cigarettes a day definitely worked. Sam was a teetotaler. Trevino yapped it up a bit with the boys after rounds at the bar with a few drinks telling jokes every night, but hey, you know they ATE well (yeah right!)
      Ya ain’t got a clue whatcha talking about, man! They didn’t even have plastic water bottles back then! Barely any watering holes. There were some drinks stations here and there when they played in the desert, but most of the time they barely took a drink at the turn back in the day.

  12. M smizzy

    Jun 4, 2016 at 10:54 pm

    What about a beer or shot prior to the first tee to ease the nerves? Heard this was a cliassic Hogan move.

  13. Mark Odenthal

    Jun 4, 2016 at 9:23 pm

    Great read. Thanks Adam!

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Opinion & Analysis

The 2 primary challenges golf equipment companies face

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As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

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Podcasts

Fore Love of Golf: Introducing a new club concept

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Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

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Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

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Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

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“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

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