This Golf is Making Me Hungry

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Your Ultimate Golf Meal Plan

Guest Blog: Roseland Health & Fitness

While there’s no guarantee that eating well will lower your score, ignore good nutrition at your peril.  Normally athletes will participate in their sport for an average of 60 minutes, golfers on the other hand can be out there for four or five hours, much longer than most sports.  It is also a sport that doesn’t require high intensity (like soccer or hockey), but more so a low intensity over a longer period of time.  All of these are factors that are important to take into account when considering your nutritional needs.   If you don’t pay attention to your nutrition and hydration your game may suffer.



Water is vital for peak bodily function and essential to the human body, as it support cells in transporting nutrients, eliminating waste and regulating and maintaining body temperature. If you feel thirsty, your body is already heading toward dehydration.

Ensure you hydrate before your play.

You should start to hydrate up to two hours prior to game with approximately 500ml fluid; drink another 250 ml 30 minutes before, then another 250 ml 15 minutes before the game. I promise you, your body will thank you!!

Hydrate during your play.

Throughout the game fuel up with beverages high in electrolytes, especially if it is a hot day and you are sweating. Electrolytes regulate our nerve and muscle function,  keeping the body mobile.  I recommend drinking 100 ml of coconut water or any other naturally rich electrolyte drink at every hole.

Fuel Up

In order to ensure that your body has enough time to digest a good meal prior to exercise, and adequately store away the energy that you will require for your round, it is recommended that you have a good meal 3-4 hours prior to your round, and then a good snack approximately one hour prior to teeing off.   If you have an early morning tee time, make sure you eat properly the night before and wake up in time to have a well-balanced breakfast.

Sample Pre-Game Meal Plan

Meal #1, 3-4 hours before play

Antioxidant Rich Smoothie

  • 1 Cup Berries, fresh or frozen
  • 1 Banana, ripe
  • 1 Scoop Protein Powder (plant based or whey)
  • 2 Handfuls of Spinach
  • 1 Cup Coconut or Almond Milk
  • 1 Tbsp. Chia, Flax or Hemp seeds
  • Pinch of Cinnamon
Meal #2, 1-2 hours before play

Avocado Omelet

  • 2-3 Eggs, organic free-range
  • 1 Tbsp. Green Onion
  • 1 Tbsp. Chives
  • 1 Tbsp. Italian Seasoning, dry


  • 1 Cup Fresh Arugula
  • ½ Avocado
  • Pinch of Sea Salt & Pepper
  • Optional: ¼ Cup Salsa
Meal #3, during your play aka snacks!

During your play ensure you have snacks that are not only easily packed but also easily digestible to ensure your energy stays in the game!

  • ¼ – ½ Cup Mixed Nuts, unsalted
  • 2-4 Squares 75% or higher dark chocolate
  • ½ Cup Greek Yogurt, organic
  • Vegetables paired with hummus or almond butter


Remember, your goal on the greens is to maintain a steady level of energy and avoid the ups and downs poor nutrition can bring.  In order to achieve this stay well hydrated, maintain your electrolytes and keep your blood sugar levels steady with lean protein, complex carbs and healthy fats before and during your game.

About the Author

Alanna Assenza is a Holistic Nutritionist at Roseland Health & Fitness, a multi-disciplinary health and fitness studio located in Burlington, Ontario. For those interested in a more in-depth examination of their nutrition as it relates to their golf game or to learn more about Alanna and the programs the studio offers visit or call 289-337-0407 to book a FREE consultation today!