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Opinion & Analysis

The hidden element of golf fitness: Nutrition

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If I were to utilize every beneficial golf fitness program that I’ve read over the years, I would:

  1. Be extraordinarily carved and buff
  2. Have dedicated 23 of 24 hours of each day to golf fitness

An element of golf fitness that at times gets overlooked is one that we’ve all practiced to some degree since we came into this world: nutrition. It’s borderline hysterical that the recent announcement of the demise of Hostess and its cupcakes, wagon wheels and Twinkies generated more sorrow than the passing of great writers and community figures. That is a sad commentary on the current state of nutrition in the US.

Understand that pre-round and pre-tournament fitness are vital to playing consistent golf. However, fitness usually doesn’t amount to a hill of frijoles unless supported by proper pre-round, in-round and post-round fortification. Eat a solid pre-round meal, perhaps one with a bit of pasta or eggs for protein. Pack two bottles of water and start drinking it on the first tee. Water in your mouth and in your system combats dry-mouth, brought on by self-imposed nerves (remember that only you can make you nervous, no one else has that power.)

Andrea Furst wrote a judicious piece on the challenge of a routine change for the Ladies European Tour website. Dr. Furst, the founding director of Mental Notes Consulting, focuses on the psychological needs of sports people and athletes. Although her article does not focus specifically on nutrition, the principle point can be applied to the strenuous exercise of nutrition upgrade.

Save the water bottles as you empty them, and refill them from on-course coolers when you have an opportunity. Eliminate a few trinkets from your bag that you don’t need and pack some healthful snacks that you will eat. Like the one-iron, if you can’t hit it, don’t carry it. Hit those snacks on Nos. 4, 7, 10 and 13 holes. If you need a pick-me-up late in the round, munch a bit on the penultimate tee, too. I know that adults all love a beer and a hot dog; save them for post-round celebrations or blah-blah sessions. They taste better then, because you aren’t in a rush.

NuunA wonderful document on total nutrition was assembled by Dr. Greg Wells and Denis Collier for the Royal Canadian Golf Association. In it, the two gentlemen consider all aspects of the link and impact between fitness and nutrition, the importance of proteins and glycogen, the spacing of meals, snacks and timing of hydration.

What beneficial items might you consume during your travels around the course? Health professionals, touring professionals and working folks have various suggestions, the majority of which will contribute to a positive and healthful 18 holes. For snacking, trail mix and whole fruit during the first third of the round, a nutritious sandwich (not a burger on a white-bread bun!) in the middle and something with carbohydrates during the final six holes of the round.

With no scientific backing whatsoever, I’m going to make a behavioral statement that I believe seals the deal on snacking: it slows you down. Not so much that you delay play, but just enough to settle the rhythm and give pause during the round. Rushing is a hindrance to proper execution and the brief moratorium allows the intellect to catch up to the emotion.

In 2013, at age 47, I’m going to make a specific effort to consider what I’m putting into my body three to four hours before a round or practice session. I also plan to eliminate rain gear and umbrella on sunny days (I’m a walker, not a rider) and replace them with proper snack bags of trail mix, sandwiches and fruit — I might even mark them up with Sharpie to remind me of the proper order of ingestion. I’ll report back as the season progresses to let you know how the routine has helped or hindered my game. For now, here are the five snacks you’ll find in my bag during the season:

1. Do-it-myself trail mix (a bit of chocolate, almonds, dried fruit, sunflower seeds and granola)
2. A banana (probably eat this first, so I don’t mush it up and stink up the bag!)
3. An energy bar that is actually good for me (I like Clif Bars)
4. A peanut butter sandwich on wheat (tons of protein and still tastes great mushy);
5. Nuun tablets to add electrolytes to water and a little flavor to the chosen fluid

Ronald Montesano writes for GolfWRX.com from western New York. He dabbles in coaching golf and teaching Spanish, in addition to scribbling columns on all aspects of golf, from apparel to architecture, from equipment to travel. Follow Ronald on Twitter at @buffalogolfer.

6 Comments

6 Comments

  1. Ronald Montesano

    Feb 2, 2013 at 12:24 pm

    Thanks to both responders. Doreen is a professional in the field of diet and nutrition, so her words are golf to me. Her “shanked ball” comment is priceless; her golfing husband will be proud of her.

    Troy, you are so correct when speaking from experience. Before you need it, drink/eat it. You’ll never “need” it.

  2. Troy Vayanos

    Jan 16, 2013 at 2:33 pm

    Great post Ronald,

    Nutrition is overlooked by 99% of golfers I see. We’re out there walking for over 4 hours so it’s vital that we keep our body going strong. This is especially true in hot and humid conditions which are experiencing here in Australia at present. Once the body gets tired it then effects our golf swing which of course will result in poor shots.

    I always drink plenty of water, eat fruit and as you say an energy bar is a great addition.

    Cheers

  3. Doreen

    Jan 16, 2013 at 1:58 pm

    I agree that nutrition and hydration are often overlooked In the sport of golf. The truth is that you can’t excel at your game if your feeling sluggish and dehydrated. So, yes, pack the water bottles and use the electrolytes, especially if its hot and humid. As for the snacks, true, they can be a hindrance, but less so than a shanked ball that you have to search for in the woods. Snacks serve to keep your blood sugar stable and your concentration at an optimal level. Your plan for the coming golf season is sound-I’ll be interested in the results.

  4. NL

    Jan 14, 2013 at 10:39 pm

    Great points on nutrition/hydration. A related study was released November 2012 regarding the importance of hydration for golfers. “Effect of Acute Mild Dehydration on Cognitive-Motor Performance in Golf”. (Journal of Strength & Conditioning Research: November 2012 – Volume 26 – Issue 11 – p 3075–3080).

    To make a long story short, they demonstrated that even mildly dehydrated golfers significantly impaired motor performance in their small sample of subjects, 7 low handicappers.

    So the moral of the story is if you’re going to be significantly impaired on the golf course at least enjoy it by having a few beers.

  5. Ronald Montesano

    Jan 14, 2013 at 10:02 pm

    PRM, Thanks for the love! I’m the first guy to admit that the hot dog, beer and other treats are tempting. If I can resist them until the 19th hole, I’m pretty confident that I’ll have played a solid round and will have earned them. As coaches tell their players, by the time you realize that you need water, you’re already a bit dehydrated. Hydrate before you think you need it.

  6. PRM

    Jan 14, 2013 at 6:56 pm

    Great stuff! I agree that nutrition is overlooked and by keeping up with it, your game will benefit.

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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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