This information found on this page is for general knowledge and informational purposes only and does not constitute medical advice. You must consult a healthcare professional or registered dietitian for personalised nutritional guidance.
Over the course of 5 hours and 18 holes of golf, it’s really easy to fall into the trap of concentrating so much on your golf swing, strategy and technique, that proper nutrition doesn’t get a look in. However, through careful and strategic snack planning, you can significantly reduce the chances of dehydration, low blood sugar and fatigue, helping you perform better and bring more enjoyment to your round.
Until recently, I too was guilty of neglecting nutrition, but by switching out those last-minute Mars Bar pro shop purchases for healthier and longer-lasting alternatives, and better pre-round planning, I’ve genuinely found my performances on the golf course have improved.
Why snacking matters on the golf course
As we all know, golf is a physically demanding sport that requires stamina, strength and concentration over a long period.
Walking several miles whilst carrying your clubs or using a golf trolley, and repeatedly making hundreds of swings burns calories and dips into your energy stores.
Snacking strategically throughout your round:
- Helps to replenish glycogen levels (your body’s primary energy source) to prevent fatigue and maintain consistent power throughout your golf swing.
- Prevents blood sugar crashes, which can lead to irritability, difficulty concentrating, and poor decision-making.
- Contributes to overall hydration (which contributes to overall hydration), which is important when playing during hot and humid conditions.
- Replenishes essential electrolytes like sodium and potassium which are lost through sweat, preventing cramps and maintaining muscle function.
The ideal golf snack
Given the snacks you carry are going to be eaten on the golf course, rather than as part of a sit-down meal, you’ll want to choose snacks that are:
- Small, lightweight and compact so they can be carried easily in your pocket or golf bag.
- Not too messy but also easy to eat whilst walking.
- Packed full of energy to give you a quick and sustained energy boost, particularly as you head into the back 9 holes..
- Low in sugar to help avoid those sugar crashes that often follow a sudden spike in blood sugar levels.
- Easily digested to avoid stomach discomfort during your round.
Top golf snack recommendations
Taking the above points into consideration, here are some excellent choices for nutritious and easy to eat golf snacks.
1. Trail mix
Try to choose a mix with nuts including almonds, walnuts, cashews, seeds such as sunflower and pumpkin, and dried fruits like raisins, cranberries and apricots. These will provide a balanced mix of protein, healthy fats, and carbohydrates for sustained energy over a longer period of time.
Sunburst Snacks Raw Jungle Trail Mix of Nuts & Dri...
Fruit and Nut Mix 1kg, Premium Quality Unsalted Mi...
2. Energy bars
Look for bars with a good balance of protein, fibre, and healthy fats, while carefully monitoring the sugar content. High-sugar bars can cause a quick energy spike followed by a crash. Whilst your local golf club pro shop probably sells these bars, you might find it more cost-effective to bulk buy energy bars from the likes of MGP Nutrition or SSP Golf Performance on Amazon.
Getbuzzing Oat Nutrition Bars - 20 Pack Multipack ...
Energy Bars SSP Outdoor Carb Loaded 24 x 90g Bars
3. Granola
A handful of granola can provide a satisfying crunch and a good dose of fibre and complex carbohydrates.
Jordans Granola Super Fruity | Breakfast Cereal | ...
Scrumshus - The Premium Granola (500g), Made in th...
4. Dried fruit and nuts
Like granola and trail mix, the combination of dried fruit and nuts is easy to eat without mess, and the sweetness of the fruit provides a quick energy boost whilst the nuts offer sustained energy and healthy fats.
GoodFoodDelivered Dried Fruit Mixed 1kg – Premium ...
Broken Cashew Nuts 1kg - 100% Raw Broken Cashews 1...
4. Jerky
Definitely more of an American than UK thing, Jerky (lean beef or turkey) is a fantastic source of protein which can help maintain muscle function and prevent fatigue. It’s a little bit less common and harder to come by here in the UK, but most large supermarkets will stock it.
Hunters Beef Snack 12 Pack Combo – 28g Biltong, 28...
Jack Link's Beef Jerky, Original Flavour High Prot...
5. Hard-boiled eggs
These aren’t really one for me as I personally, I prefer scrambled over boiled and for my eggs to be warn. However, if you’re not fussy then hard-boiled eggs are packed with protein and super easy to peel and eat on the golf course. Better yet, there are no wrappers to dispose of so there’s also a positive environmental impact too.
6. Bananas
High in potassium and carbohydrates, a mid-round banana is perfect for preventing muscle cramps and providing sustained energy. I normally eat one after six holes and another after 12, and feel doing so really helps to keep me going.
7. Apple slices with peanut butter
Probably another US rather than UK favourite here but delicious all the same. The apple provides fibre and natural sugars, while the peanut butter adds protein and healthy fats.
Storage
If you’re looking for the perfect lunchbox to hold all your delicious golf snacks, this affordable Sistema TO GO Bento Box is slim, lightweight and a personal favourite of mine.
Sistema Bento Box Lunch | Bento School Lunch Box w...
Don't forget to drink
This article primarily focuses on the best golf snacks to keep you going during your round, but it’s worth reminding you of just how important it is to also stay hydrated. Keeping yourself hydrated helps to improve concentration, reduces your core body temperature and improves endurance. Obviously, drinking plenty of water is essential. You might also consider an electrolyte sports drink, or even creating your own by adding a pinch of natural pink Himalayan salt and a touch of juice flavouring to your water.
Macro Golf’s excellent article on how much you should drink during a round of golf might be of interest if you’d like to calculate your recommended water intake.
Snacks to avoid
In this article, we’ve discussed the best foods to pack into your golf back for increased performance, but let’s now look at some of the worst snacks we’ve likely all indulged in at some point.
Foods you should avoid snacking on during your round include:
- Sweets/chocolate bars: Positioned next to the till of every golf pro shop, ready to tempt the unsuspecting and ill-prepared golfer, chocolate bars are often very high in sugar and low in nutritional value. A mid-round munch on a ‘Boost ‘(excuse the pun) will lead to a quick energy spike followed almost as quickly by a crash, and likely cause your performance to take a tumble.
- Fried foods: Tempting as that bacon roll and coffee offered from the bar before your round might be, greasy and heavy foods can cause stomach upset and hinder your performance, so it’s best to hold off on these until after your round.
- Sugary drinks: Fizzy drinks and other sugary drinks are often positioned alongside chocolate bars in the pro shop, but they provide empty calories and can lead to dehydration. Opt for the bottle of water instead which is both better for you and cheaper. Better yet, carrying a reusable water bottle like the Exllena insulated double-walled drinks bottle will help keep your water extra cold and allow you to do your extra little bit for the environment.
Try things out and find what works best for you
The best golf snacks will vary depending on your individual preferences and dietary needs. If, like me, you’re a little on the fussy side then you might need to experiment with different options to find what works best for you and keeps you fueled throughout your round.
I’m not suggesting you need to completely cut out all of the ‘bad’ (but enjoyable) foods, but giving a little thought and planning to your snack choices can improve your energy levels, enhance your focus, and hopefully better enjoy your round of golf.
What’s your go-to golf snack and have I missed any in the article above? I’d love to hear your thoughts in the comments area below.
Now that you’ve got your on-course nutrition taken care of, why not learn how to combat golf fatigue with my 10 top tips, or discover exercises to prevent injuries and improve your swing?
