The following are principles for fueling on the golf course that I stand behind and recommend to my clients. Always consult with your physician before making any changes to your nutrition, hydration, fitness or supplementation program.
Nutrition is something that heavily impacts overall health and performance. To ensure you’re able to function at the highest level on and off the course, you need to fuel with the right things. I’ve seen post-win interviews on Sunday with PGA and LPGA Tour players speaking about having a “piece of chocolate” or a “bag of chips” that they have been saving all week to enjoy. They could have had those items any day but waited until the event was over for a reason. That is certainly something to think about.
Below is an example of a 12:00 p.m. tee time for a 200-pound male golfer. Metabolism dependent, you may require the same foods at varying quantities. Use this as a gauge and adjust as needed.
3 whole eggs
3 egg whites
2 cups veggies
1 bagel
2 tablespoons of jam
1 gram sea salt
500 mL of water
Optional - coffee or tea
1-2 L of water
8 oz. chicken breast
4 oz. pasta
2 tablespoons avocado oil
1 banana
2-6 liters of water
2-6 packets liquid IV
3 oz. jerky (turkey or beef) or 2 scoops whey protein mixed in water
1 cup mixed nuts wth salt
7 rice cakes
A whole food meal consisting of lean protein (chicken, turkey, fish), starchy carbohydrate (rice, pasta, bread, potato), fibrous carbohydrate (green leafy vegetable) and healthy fat (avocado, olive oil, seeds). Of course, drink more water.
1 scoop whey protein
2 tablespoons nut butter
1 banana or 1 cup of blueberries
Now, here are some of the “why’s” that frequently arise when taking a look at the above example.
It’s been a hot summer, with many days above 90 degrees in the midwest. That is why we need to focus on water, sodium on our food (added salt, salt on nuts or salt in jerky) and electrolytes from things like Course Record and Liquid IV packets. Without things like salt, electrolyte drinks and electrolyte packets, water alone will not be able to keep you hydrated in warm weather. Think of salt on food and electrolytes as the glue that holds the water in your body.
Although this article is about nutrition, I didn’t want to skim over this. Some players speak about lifting heavy the morning of winning majors, while others speak about getting their body moving and muscles activated to help effectively use them on the golf course. I strongly recommend every golfer, no matter what level, work with a Titleist Performance Institute (TPI) Certified Fitness Professional to develop an optimal game plan when it comes to doing the right things in the gym, especially at the right times for your body to be the best version of itself when stepping on the first tee.
Some courses may offer a great menu item after nine holes. However, I’m a big believer in controlling variables and finding consistency. Most golfers are not playing the same course every time. All the on-course items I listed are light and won't take up too much space in your bag. I firmly believe in simplicity to achieve a desired result. After the round, enjoy some flexibility.
To maximize your individual nutrition or fitness needs, please don’t hesitate to reach out to me directly or find a local registered dietician or certified TPI fitness professional in your area
Bobby Rupcich is a Titleist Performance Institute and SuperSpeed Golf certified fitness professional, sport nutritionist and founder of Superior Fitness Solutions in Downers Grove, Illinois. Reach out to him via email at bobby.superiorfitness@gmail.com and on Instagram: @bobby_rupcich.