Guest Post: We’ve teamed up with health, nutrition, and fitness coach Chrissie Hiller to bring you expert advice on how to properly fuel your body for a great round of golf!
Are you losing 20 yards off the tee because you skipped lunch?
I just started learning how to play Golf (I realise I have a LOT to learn), but one thing I do know, as a coach who helps women over 40 with their health, fitness and nutrition, is how to fuel for a round of golf!
Golf is a bigger ask on your body than you might think (and it's a bigger ask than your non-golfing friends probably realise). The miles you walk and the hours you spend on the course put a big demand on your body. You and I know that this isn’t just a leisurely stroll. It’s more like an endurance event!
If you find your back 9 can fall apart a bit you might want to consider how you are fuelling before you fall into telling yourself your game isn’t as strong as you would like.
Chrissie Hiller is a nutrition and fitness coach specializing in helping women over 40 build sustainable habits and feel strong both on and off the course.
Keeping Your Energy Levels High
Let’s break it down. If you are playing for 4 or 5 hours, clocking up the steps, thinking through each shot you are using a huge amount of energy. Your blood sugar might drop, you might get dehydrated and if you are dealing with any peri or post menopause symptoms, you have those to contend with.
My head went straight to the disturbed sleep that has plagued me since I was 36! All of these can leave your energy depleted, your cognitive function a little wobbly and you feeling a tad frustrated with your game.
Here’s what I would recommend as your fuelling strategy pre, during and the all important 19th hole refreshments.
Before You Tee Off
Here we want something that is going to release energy for you slowly here are some options:
If you tee off early (Breakfast):
- ✓ Porridge made with milk, topped with a spoonful of nut butter and some berries. You could even stir in some protein powder if you use it or some greek yogurt for extra protein.
- ✓ Scrambled eggs on wholegrain toast with avocado and some cherry tomatoes. Great protein and fats and fibre will give you that steady release of energy.
If you tee off in the afternoon (Lunch):
- ✓ Wholegrain wrap with chicken or fish with plenty of salad. Add hummus or cheese for some fats to slow digestion. Balanced but not too heavy.
- ✓ Lentil or bean soup for the colder weather with a slice or grainy and seeded bread, you could add some extra chicken for more protein. This would keep your energy up longer than a sandwich on white bread.
On the Course
When you are on the course I recommend you have a small snack every 4 holes or so, here are some super portable golf bag friendly options for you:
- ✓ Oatcakes or a banana with a small handful of nuts
- ✓ A small handful of trail mix (seeds and nuts) and dried fruit like dates or apricots. Great for the warmer weather.
- ✓ A boiled egg and a small oat bar. Great for protein and carbs.
- ✓ Mini BabyBels and some wholegrain crackers. Babybels have fat and protein and their own protective casing so no mess!
Hydration
A hugely underrated aspect of daily life and especially important for you now that you know golf is an endurance sport!
If you find it hard to keep on top of your thirst or its especially hot (do we need to even talk about the summer just gone?) then add electrolytes or a pinch of salt to your water bottle.
The 19th Hole
Recovering from your game is just as important as what you fuel with before and during.
So whether you are partaking at the clubhouse or heading straight home here are some options for you:
- ✓ Grilled chicken or salmon, big serving of veggies with a jacket or boiled new potatoes. Protein to support muscle repair and bone density, slow carbs to replenish your energy stores.
- ✓ A big veggie omelette with 3 eggs and a side of wholegrain toast. This is super quick to make, high in protein and settles well after hours of concentration and walking.
Quick Save: Your Golf Day Fuelling Cheat Sheet
Before you tee off: Porridge or eggs on toast (morning), a wholegrain wrap or soup (afternoon)
On the course, every 4 holes or so: Oatcakes, trail mix, a boiled egg, or a Babybel and crackers
Hydration: Water plus a pinch of salt or electrolytes, especially on hot days
The 19th hole: Protein, veg, and slow carbs to recover properly
Give this a try! I help women over 40 who want to lead their best lives get fit, healthy and strong. I hope this helps you do the same.
I would love to hear if it helps or if you have any questions.
Please feel free to come find me on Instagram @wearehotlife, Facebook, or email me at chrissie@themumbossmethod.com.
Or you can find my podcast here: Listen to the Podcast on Spotify
Please Note: The podcast linked above is produced independently by Chrissie Hiller. Surprizeshop does not control, endorse, or take responsibility for the views or content expressed in external podcast episodes.
