Have you ever dropped shots late in your golf round due to lazy swings, poor concentration, or low energy? Well, maybe it’s your nutrition that’s holding you back.

The food and drink you consume on and off the golf course play a crucial role in your performance. Whether you’re aiming to lose weight, maintain your current fitness level, or optimize your performance, understanding and implementing effective nutrition strategies can help you elevate your game.

Understanding Your Goal

Before diving into specific nutrition tips, it’s important to understand your goal. Are you looking to lose weight, improve your golf performance, or both? The foundation of any nutrition plan is energy balance—how much energy (calories) you consume versus how much you burn.

We burn energy in several ways, including our Basic Metabolic Rate (BMR), which is the energy our body needs to function at rest, and through eating food, which requires energy to digest and metabolise.

Additionally, Non-Exercise Activity Thermogenesis (NEAT), which includes all the small movements we make throughout the day, and lastly exercise—whether that’s a round of golf or a workout session.

Decide what your goal is…

If your goal is:

Weight Loss: If your goal is weight loss, you’ll need to be in a calorie deficit. A safe and sustainable deficit is around 500 calories per day, which can lead to a weight loss of about one pound per week. This deficit should come from a combination of reduced calorie intake and increased physical activity.

Performance: If your focus is on performance, whether on the golf course or in the gym, it’s crucial to provide your body with enough energy to perform at its best. This means consuming enough calories to fuel your activities while maintaining a balance of macronutrients—carbohydrates, protein, and fats.

So the first thing you must work out is what your maintenance calorie consumption should be.

The Role of Carbohydrates, Protein, and Fats

Understanding the role of macronutrients is key to optimising your diet for golf:

Carbohydrates: Carbs are your body’s primary source of energy, especially during physical activity. They provide the fuel needed for high-intensity efforts and help sustain energy levels throughout a round of golf. Focus on consuming complex carbohydrates like whole grains, fruits, and vegetables for steady energy release. Carbs should make up around 55-60% of your diet.

Protein: Protein is essential for muscle repair and growth. After a workout or a round of golf, your muscles need protein to recover and rebuild. Including a source of lean protein in every meal can help you meet your daily requirements and support muscle maintenance. Protein should make up around 15-20% of your diet.

Fats: Fats are an important source of energy, especially during lower-intensity activities. They also play a role in hormone production and nutrient absorption. Include healthy fats like avocados, nuts, seeds, and olive oil in your diet to support overall health and energy levels. Fats should make up around 20-25% of your diet.

Off-Course Eating Strategies

When you’re off the course, your focus should be on hitting your calorie target, managing your sugar intake, and ensuring you get enough protein.

Hitting Your Calorie Target: Whether your goal is weight loss or performance, tracking your calorie intake can help you stay on track. Apps and tools can make it easier to monitor your intake and ensure you’re meeting your daily needs.

Low Sugar Intake: High sugar consumption can lead to spikes and crashes in energy levels. To maintain steady energy throughout the day, limit your intake of sugary snacks and beverages, and opt for whole foods that provide sustained energy.

Hitting Your Protein Target: Aim to include a source of lean protein with every meal and snack. This can help you build and maintain muscle, recover from physical activity, and feel fuller for longer.

On-Course Eating Strategies

During a round of golf, you’ll be burning anywhere between 750 to 1,000 calories. To keep your energy levels up and maintain focus, it’s important to consume enough calories throughout the round.

Enough Calories: Given the amount of energy expended during a round, make sure you’re eating enough to stay fuelled. Opt for balanced snacks that provide a mix of carbs, protein, and fats.

Low Sugar Intake: Avoid sugary snacks that can cause energy spikes followed by crashes. Instead, choose foods that provide steady energy, such as nuts, fruits, or whole-grain bars.

Little and Often: Eating small snacks every 3-4 holes can help you maintain consistent energy levels throughout the round. Timing your snacks properly can prevent late-round fatigue and keep you sharp until the final putt.

Staying Hydrated

Hydration is just as important as nutrition. Aim to drink 1 litre of water per 25kg of body weight daily. For a 75kg golfer, that means around 3 litres of water. Hydration is especially critical in hot conditions, where you lose more fluids through sweat.

Electrolytes: In hot weather, it’s not just water you need, but also electrolytes like sodium and potassium. These minerals help regulate your body’s fluid balance and muscle function. Consider supplementing with an electrolyte drink during your round, especially in warm climates.

My Beliefs on Nutrition

When it comes to nutrition, I believe that “Diet plans don’t work long term.” Instead of following restrictive diets, I advocate for a balanced approach focused on tracking, accountability, and education.

1. Tracking to Increase Awareness: Tracking what you eat can help you become more aware of your habits and make better choices. It’s not about counting every calorie forever, but about understanding what works for your body and help you become more aware of what you are eating.
2. Accountability: Having someone or something to keep you accountable is key. That’s why I set clear checkpoints with my clients in my 1-2-1 programs to ensure they stay on track.
3. Education: There’s a lot to learn when it comes to nutrition and creating sustainable habits. That’s why I’m always available to my clients, answering their questions and helping them develop lifelong healthy eating habits.

As part of my bespoke programs, you’ll receive comprehensive nutrition support, including an in-app meal tracker, customised meal recipes, and access to Dr. Zach Gould to keep you on track with your nutrition and training. For more information and to start your journey towards better golf performance, visit www.zachgouldgolf.com/train.

With the right nutrition strategy, you can improve your energy, focus, and performance both on and off the golf course.

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