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The Ultimate Guide to Healthy Foods for Golfers

Guide to Healthy Foods for Golfers

Adopting a balanced diet is a key factor to playing better golf. This is because food is fuel to your body that may determine how well you perform on the field both physically and mentally. Moreover, eating healthy on the golf course can give you a competitive edge over other players who may not follow a nutritious diet plan. So, are you ready to learn about the foods that you should include in your meal plan before and during your golf lessons?

What to Eat Before Golf?

It’s wise to eat light when you’re going to play golf as it requires a lot of walking. Add proteins like eggs, lean meat or poultry depending on what you like the most followed by low-glycaemic complex carbohydrates such as beans, vegetables and fruits to your meal. You can also have a small portion of rice, whole-grain bread or quinoa. Make sure you eat this meal at least two hours prior to your match to avoid feeling heavy.

What to Eat and Drink on the Field?

As golf involves a lot of walking, you might feel hungry on the golf course. These foods will help you feel satiated:

Hard Boiled Eggs

Hard-boiled eggs are rich in protein and can keep you full and provide energy for a longer period. Also, they are easy to carry.

Whole Fruits

Fruits like apples, bananas, pears and grapes are a great source of potassium and fibre. Avoid cutting them into pieces as they are healthier when eaten unsliced.


Almonds, peanuts, cashews and walnuts offer healthy fats, proteins and minerals that can aid you in performing well. In fact, they are the easiest to carry and munch on.

Trail Mix

This includes chocolate chips, fruits like raisins and mixed nuts. Toss them in a bowl and add no preservatives or additives to keep it healthy. Avoid getting the readymade ones as that may not be healthy compared to the ones you make in your home.


Jerky can be any meat of your choice like beef, turkey and chicken that is cured with a salt solution making them brown in colour with a rough texture. This processing reduces the moisture content by less than 50%. In addition, it is rich in protein and can boost you with energy for long hours.


Either make sandwiches with peanut butter, turkey or ham slices based on what you like more. Peanut butter contains vitamins, minerals, proteins and healthy fats whereas, turkey and ham slices consist of proteins. But make sure you use whole-grain bread for a healthier sandwich.


It is an excellent light-weight and high-fibre snack, if eaten without salt and butter.

Fresh veggies

Aren't a snack-lover? Go for fresh veggies that can serve as a fibre-rich and filling meal. It'll be good to munch on whole carrots, celery sticks, cherries, tomatoes, bell peppers and cucumbers.


Nothing can be healthier than hummus made of chickpeas. This is high in fibre, protein and carbohydrates. Pairing it up with a slice of whole-grain bread is a good idea.

Drink a lot of Water

The last but not the least, drink enough water to keep yourself hydrated. Do not replace water with sweetened refreshment drinks as the sugar content in them is unhealthy.

Including all the above-mentioned foods in your diet and drinking sufficient water will help you perform better at your golf lessons Oakville, Mississauga, Brampton and other cities of the GTA have several reputed golf academies where the trainers can guide you on a healthy diet for golfers, aside from teaching you how to fine-tune your game.

jessicaarnold Jessaica is a professional blog writer on future technology and business strategy for SMBs.