Golf Diet: What Should Golfer’s Eat to Improve Fitness

Did you know, that most of your muscle gains and recovery will occur from the quality of your diet and food choices? It’s important to add a workout routine to help you build muscle and improve your golf fitness level, but your diet is also just as crucial.

We’ve written other guides on golf fitness topics you should check out:

Here’s a sample diet plan suitable for a golfer. Keep in mind that individual nutritional needs may vary, so it’s a good idea to consult a registered dietitian or nutritionist for personalized guidance.

Example Day of Eating for a Golfer

– Scrambled eggs with spinach and tomatoes
– Whole-grain toast
– Greek yogurt with mixed berries
– Glass of water or herbal tea

Mid-Morning Snack:
– Handful of mixed nuts (almonds, walnuts, cashews)
– Apple slices with peanut butter
– Water

– Grilled chicken salad with mixed greens, cucumbers, bell peppers, and carrots
– Quinoa or brown rice
– Olive oil and vinegar dressing
– Water with a squeeze of lemon

**Afternoon Snack:**
– Carrot and celery sticks with hummus
– Small handful of trail mix (dried fruits and nuts)
– Water

Pre-Round Snack:
– Banana or a small apple
– Whole-grain crackers with cheese
– Water

During Round (Hydration is Key!):
– Carry a water bottle and drink regularly to stay hydrated. You can also include electrolyte-rich beverages if needed.

**Post-Round Snack:**
– Protein smoothie with whey or plant-based protein powder, mixed berries, banana, and almond milk
– Water

– Grilled salmon with steamed broccoli and quinoa
– Mixed salad with a variety of veggies
– Water or herbal tea

Evening Snack (Optional):
– Low-fat cottage cheese with sliced peaches or berries
– Water

Remember, proper hydration is crucial for golf performance, so make sure to drink water throughout your round and during meals.

Additionally, focus on nutrient-dense foods that provide sustained energy and support recovery. Adjust portion sizes based on your individual energy needs and activity level.

If you have any dietary restrictions or specific goals, consider consulting a registered dietitian to tailor a diet plan to your needs.

Golf Practice Plans (Follow these Programs)